Rear Delts

[Machine]

A guy at the gym has convinced me to compete at next years amatuer show here where I live.I'm trying to be prepared for that but need some help. My upper body is coming along great with the exception of my rear delts which are slightly lacking.Anyone got any ideas or lifting techniques to get those to respond a little more quickly. Any advice would be appreciated,thanks.

[archive_HULK1550]

Are you doing heavy rows? if so you should have some development. Other than that rear delt dumbell flys seem to work the best for me.

"Everybody wants to be a body builder but don't nobody want to lift no heavy ass weight"
-Ronnie Coleman

[joepalooka]

Second the notion of rear delt flyes. I also should another guy how I used to do cable flyes for the rear delts.

http://anabolicfitness.infopop.net/2/ws/,s,702093973/mwm.jpg (http://www.midwestmuscle.org)

[RefuseToLose]

I like to use the cables. I do one arm at a time and face the weight stack, grab the top cable (I don't like using a handle, i just grab the cable), take a step back and move my hand from directly infront of my face out to my side even with my shoulder and parallel to the floor. I can get pretty heavy with this movement...I go up to 120 and still grind out 10good reps and 2 crappy ones. My rear delts are definitely one of my better parts...they tend to take over on a lot of back movements. If you need to pull up your rear delts do the rear cable laterals first before your back workout, then hit some barbell rows, pulldowns/chins, seated rows, and then do a few sets of half cleans just doing the movement from thighs to shoulder height. Your rear heads will burn so bad you'll be holding your shoulders forward or the next couple days.

____________________________
I will die before I lose.

[Pharm Animal]

I find that the harder I squeeze together my scapula during backwork, the more effective it is, especially with rear delts. Make sure you're squeezing back as hard as you can when doing rows, and not just throwing the weight into your stomach.

____________________
"Never blindly follow the herd." ~PA

"Moderation in all things...including moderation itself." ~Confucius

[Curious George]

When doing rear lateral raises or doing machine laterals, make sure you don't squeeze your shoulder blades together to really isolate. Like PA said, it's good to squeeze your shoulder blades together when doing rowing movements to stimulate the rears a little more, but when trying to isolate them...make sure you pull with your rear delts on laterals....this is done by trying to not squeeze the shoulder blades together.

Dumbell cleans are also a good way to work the rotator cuffs as well as the rear delts.

------------------------------------------------------------
http://anabolicfitness.infopop.net/2/ws/,s,702093973/mwm2.jpg (http://www.midwestmuscle.org)

[Pharm Animal]

<BLOCKQUOTE class="**-ubbcode-quote"><font size="-1">quote:</font><HR>Originally posted by Cg:
...but when trying to isolate them...make sure you pull with your rear delts on laterals....this is done by trying to not squeeze the shoulder blades together.<HR></BLOCKQUOTE>Dude, right on the nose. Thanks for clarifying that.

[Curious George]

You think you'll ever get out our way PA?

------------------------------------------------------------
http://anabolicfitness.infopop.net/2/ws/,s,702093973/mwm2.jpg (http://www.midwestmuscle.org)

[Pharm Animal]

We've been doing some serious talking about going to the Arnold next year. I think it would be a BLAST.

deadlift

reardelt machine

shrugs

that should do it