Anyone targeting rear deltoid development.

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    Nov 25, 2012 7:54 PM GMT
    Three years of yoga was left me with weakness in my rear deltoids and trapezius. I have pain, stiffness, numbness. One day back in the gym and I at least pumped some blood into them. Any suggested exercises. I'm kinda just trying everything at this point.
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    Nov 25, 2012 8:10 PM GMT
    You can try those reverse pec deck machines. But I prefer to a similar exercise/movement with the cable pulleys, one side at a time.

    uzFSE.png

    Another thing you can try is the lat pulldown machine. But lean back, more than 45 degrees so that it targets your rear delts and upper back.
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    Nov 25, 2012 9:59 PM GMT
    xrichx saidYou can try those reverse pec deck machines. But I prefer to a similar exercise/movement with the cable pulleys, one side at a time.

    uzFSE.png

    Another thing you can try is the lat pulldown machine. But lean back, more than 45 degrees so that it targets your rear delts and upper back.



    I was so incredibly weak back there that I could not even feel if I was working the muscle . Since the pull downs machine is so easy and encourages range of movement I tried that first but found my front deltoid doing all the work . The front has been doing all the work weakening the rear.
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    Nov 25, 2012 10:34 PM GMT
    Also, try delt rows. There are lots of variations on this exercise. Here's one..

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    Nov 25, 2012 10:57 PM GMT
    I'm discovering the "reverse-gravityish" isolation benefits of using the TRX apparatus at my new gym:

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    Nov 26, 2012 1:08 AM GMT
    eagermuscle saidI'm discovering the "reverse-gravityish" isolation benefits of using the TRX apparatus at my new gym:




    I wonder which of theses isolates the front deltoid the most.
  • Medjai

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    Nov 26, 2012 1:12 AM GMT
    I'll throw in my support for the TRX product as well. A little expensive, but very good concept.
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    Nov 26, 2012 1:26 AM GMT
    You can also try seated reverse fly on the machine. I found it effective for me.
    http://www.exrx.net/WeightExercises/DeltoidPosterior/LVRearLateralRaise.html
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    Nov 26, 2012 2:28 AM GMT
    nel_ternity saidYou can also try seated reverse fly on the machine. I found it effective for me.
    http://www.exrx.net/WeightExercises/DeltoidPosterior/LVRearLateralRaise.html


    That machine looks perfect . I wonder if my
    Gym has one ;I just signed up on Friday. Have any idea what it is called?
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    Nov 26, 2012 4:06 AM GMT
    DB rear shouler flyes

    For traps, shoulder shrugs (machine, BB, DB)
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    Nov 26, 2012 4:22 AM GMT
    The upright barbell row with a wide grip is my favorite exercise for rear delts.
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    Nov 26, 2012 4:29 AM GMT
    Reverse pec deck. This is an example of an exercise where machines are superior to free weights. I don't even feel the muscle being worked when I use dumbbells.
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    Nov 26, 2012 4:33 AM GMT
    Bodybuilding.com has great articles and videos on everything body building.
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    Nov 26, 2012 5:02 AM GMT
    How does yoga leave one with weak rear delts and traps?
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    Nov 26, 2012 4:49 PM GMT
    eagermuscle saidHow does yoga leave one with weak rear delts and traps?


    It's a mystery to me since I do handstand push ups. But my yoga teacher told me he works out with weights 3 times a week!
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    Nov 26, 2012 4:51 PM GMT
    JR122 saidReverse pec deck. This is an example of an exercise where machines are superior to free weights. I don't even feel the muscle being worked when I use dumbbells.


    I think you are right . I don't feel anything back there right now. and the muscles are too weak for free weights right now . I will try those after work today .
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    Nov 26, 2012 4:53 PM GMT
    Alpha13 said
    nel_ternity saidYou can also try seated reverse fly on the machine. I found it effective for me.
    http://www.exrx.net/WeightExercises/DeltoidPosterior/LVRearLateralRaise.html


    That machine looks perfect . I wonder if my
    Gym has one ;I just signed up on Friday. Have any idea what it is called?


    It's called pec dec machine. Try to look around, I'm pretty sure they will have at least one in the gym.
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    Nov 26, 2012 4:56 PM GMT
    MuchMoreThanMuscle said
    JR122 saidReverse pec deck. This is an example of an exercise where machines are superior to free weights. I don't even feel the muscle being worked when I use dumbbells.


    I agree, I posted a video of this exercise above with the pec dec machine.

    With dumbbells, I can feel it only if I lie face down on a incline bench set a bit on the low side and only work one arm at a time. But it's not comfortable.

    A pec dec is safer, ergonomically easier to use and provides constant tension on the delts.


    I tried them facing down . At this point it's too weak to get a nice range of motion and as you say it does not feel good.
  • Hunkymonkey

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    Nov 30, 2012 4:53 AM GMT
    I do rear delts 2 ways. Either standing with high crossed cables. Keep your elbows straight or bent, doesn't really matter as long as you are concentrating on the pulling back with the delts. Or reverse pec deck if your gym has that machine. I normally through them in with upper back so I don't need a warmup. You need to go heavy, though not necessarily many sets. I do 2. Drop sets are good for that area.
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    Dec 04, 2012 2:51 AM GMT
    My gym had a "pec fly " machine not as smooth as the ones shown in the vids but its made a huge difference . It's as if yoga created a lot more muscle fibers but they were skinny . I feel thick all over just being back in the gym one week. I feel so much more relaxed in the upper back . Hope I can pack on some new muscle .
  • kew1

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    Dec 04, 2012 5:41 PM GMT
    MuchMoreThanMuscle saidI do this exercise on a pec dec machine. The tip is to keep your arms relatively straight and position your hands so that they are slightly higher than your shoulders. Meaning, do not have your arms perfectly horizontal. The lower your hands are positioned the more you will work the rhomboid and latissimus dorsi muscles. the higher you place your hands the more you work the rear delts.

    This is all I do and it keeps my rear delts plump 'n juicy!



    I saw a woman using that but starting off with her arms out sideways & ending up pointing backwards (the handles in the pec position). icon_eek.gif
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    Dec 04, 2012 6:03 PM GMT
    My gym has nothing close to this machine. I ended up using a couple machines in weird ways and doing reverse flys on a bench ,stomach on the bench. I am still looking for something that is shown in the vid.
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    Dec 18, 2012 4:19 AM GMT
    I found a eagle row machine in the gym that targets the whole center back and a fly/ rear deltoid machine but nothing like was pictured here. I need both . I think everyone that sits at a computer all day could benefit from the rows. i think the muscle tension eventually causes the muscle to atrophy. Oh! and the dips, 3 sets of 10.