Best Rear Delt Exercises

Woody

Woody

Well-known member
Compound and isolation. I can't bend over very far bc of back surgery so that's taken out a few exercises.

I do a lot of rows and reverse cable flies but still feel like my delts are lacking.

Ideas/suggestions?

-If I have to bend, I probably can't do it.-
 
Another vote for rear delt destroyers.

Also, breezy11 just introduced me to the yoga ball flyes. You basically setup between a dual cable station as you would for flyes and lay back on the ball to support your back then just do normal reverse flyes. The support is nice and allows real focus on the delts without worrying about keeping your back straight or bending over
 
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This what pulled up. He mentions that it will hurt and throws in excruciating a few times. At least he's honest I suppose
 
Face pulls, reverse flyes lying on an incline bench, reverse flyes on pec dec, cable reverse flyes, behind the neck shoulder press
 
High wide face pulls on a dual pulley…just tried it the other day and LOVE the contraction

[video=youtube;NYmKZptz7jQ]https://www.youtube.com/watch?v=NYmKZptz7jQ[/video]
 
For rear delts and mid-traps I like to superset with band pullaparts after all pulling movements (except deadlifts).
 
BeastFitness said:
High wide face pulls on a dual pulley…just tried it the other day and LOVE the contraction

[video=youtube;NYmKZptz7jQ]https://www.youtube.com/watch?v=NYmKZptz7jQ[/video]
Click to expand...

I've done similar before but didn't have the cable machines, so I was doing bent over barbell rows, rowing into your upper chest/neck with a lower weight. Very similar movement for those with a limited setup.
 
Woody said:
I'm going to end my leg day tomorrow with a rear delt destroyer set.
Click to expand...

They're my absolute favorite! They're awesome and quite brutal!! They look much easier than they are! Let us know how you like them!
 
Just done shoulders this morning. Tried those facepull things with the rope. I never have really liked those. Lateral raises on an incline bench is where its at. Progressively going heavier over time
 
Another one for delt destroyers:

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Face pulls.

Spider Crawls:

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Klokov Press:

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Over and Back Press:

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And the rear delt raise + Banded O&B Superset:

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I've built up my rear delta pretty good doing standing (bent over) lateral raises ...sometimes using a little body english
 
Woody said:
I can't bend enough to have good form for bent over rows/lat raises.
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Have you tried just laying in an incline bench? That would eliminate any back involvement.
 
BeastFitness said:
High wide face pulls on a dual pulley…just tried it the other day and LOVE the contraction

[video=youtube;NYmKZptz7jQ]https://www.youtube.com/watch?v=NYmKZptz7jQ[/video]
Click to expand...

Props to this move right here. Tried it yesterday after seeing it in here, and combined with a couple sets of reverse pec deck, my rear delts have some nice DOMS going on.
 
Dma378 said:
Props to this move right here. Tried it yesterday after seeing it in here, and combined with a couple sets of reverse pec deck, my rear delts have some nice DOMS going on.
Click to expand...

I don't have a dual pulley like that in my gym
 
Here's a few supersets that work the rear delts.


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booneman77 said:
Another vote for rear delt destroyers.

Also, breezy11 just introduced me to the yoga ball flyes. You basically setup between a dual cable station as you would for flyes and lay back on the ball to support your back then just do normal reverse flyes. The support is nice and allows real focus on the delts without worrying about keeping your back straight or bending over
Click to expand...

Here's the exercise and an explanation as to why the ball is used. Basically it helps you keep your scapulae from retracting, which is ideal when trying to isolate the rear delts.

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