How to Target the Rear Delts?

[Primal]

Hi again everyone. I've been wondering about the best way to target the rear delts since they don't get much work (maybe a bit on my back day and a few sets on my shoulder day but that's it). I know some people like to have their elbows flared out so it looks like they are doing a reverse flye standing up. Other people like to keep their elbows in closer and do a row with heavier weight. Also, I noticed that people either do it with the dumbbells or they use the cables. How do you guys target your rear delts? Thanks!

-Primal

[Praetorian]

You can hit rear delts either on shoulder day or back day...up to you!

It very very difficult to hit the rear delts effectively unless you place your back in a slightly rounded position. I prefer dumbbells because you get a much more natural movement than any machine...cables as a second.

If you have your back in an arched or straight position most of the work is hitting you traps and rhomboids not rear delts. You also dont need really heavy weights...most can get away with 30lb dumbbells.

Technique for bent over dumbbell for rear delts....stand with legs slight bent at knees but not much, bend over at the waist and let your arms hang in front of you...slightly round your lower back(we are using light weight so we are not putting ourselves in a dangerous position) hold dumbbellls in your hands and drop your head looking at the floor. Do a reverse flye and concentrate on the rear delt pulling your arms up...start with 10-15lbs and work up to 30lbs or so...do 15-20 reps 3-4 sets.

P

[Primal]

You can hit rear delts either on shoulder day or back day...up to you!

It very very difficult to hit the rear delts effectively unless you place your back in a slightly rounded position. I prefer dumbbells because you get a much more natural movement than any machine...cables as a second.

If you have your back in an arched or straight position most of the work is hitting you traps and rhomboids not rear delts. You also dont need really heavy weights...most can get away with 30lb dumbbells.

Technique for bent over dumbbell for rear delts....stand with legs slight bent at knees but not much, bend over at the waist and let your arms hang in front of you...slightly round your lower back(we are using light weight so we are not putting ourselves in a dangerous position) hold dumbbellls in your hands and drop your head looking at the floor. Do a reverse flye and concentrate on the rear delt pulling your arms up...start with 10-15lbs and work up to 30lbs or so...do 15-20 reps 3-4 sets.

P

Awesome thanks again Prae! Will definetly work on my form for this one!

-Primal

[Hosehead]

My favourite shoulder exercise of all really targets the rear delts and helps strengthen the rotator cuff. Lying ne arm rear/side db raise on a 30 degree incline. Arnold liked these. I could only find this video . I like less bend in the elbow though.

[Primal]

My favourite shoulder exercise of all really targets the rear delts and helps strengthen the rotator cuff. Lying ne arm rear/side db raise on a 30 degree incline. Arnold liked these. I could only find this video . I like less bend in the elbow though.

No I know what you mean. I'll try this too. Thanks!

-Primal