Tiny Rear Delts

**romanaz** · 08-27-2006, 11:12 PM

Alright, I've got tiny rear delts. I need to fix this horrendous problem ASAP!

So, I added into my routine rear delt raises, which are an isolation exercise. Now, I need a compound exercise, and I beilive Heavy DB Rows are in order. Now, in order to hit the rear delt I need to keep my upperarm perpendicular to my torso, correct?

as illustrated with :

http://www.exrx.net/WeightExercises/...arDeltRow.html

so, this can help jump start my rear delt growth?

Psychoholic · 08-28-2006, 02:20 AM

I always thought that was more of a lat exercise than delt. I could be wrong though.

I need to bring up my rear delts as well, if you find more stuff - please post it.

**Jayelin** · 08-28-2006, 02:25 AM

It looks like it'd work, I need to start that. I'm trying to bring out my delts so my brastraps will quit falling down.

**romanaz** · 08-28-2006, 02:41 AM

lol I'm doing it cuz they just look tiny hahah

if you go to:

http://www.exrx.net/Lists/ExList/Sho...#anchor1934542

it lists exercises that should work the rear delt. I gotta see how it works, I'll let you guys know tomorow after I try this at the schools gym.

wildman1717 · 08-28-2006, 02:41 AM

Yes sir, the illustration you have listed is a good example. The arms are 90% away from your body. You can also do neck pulls to the neck. You use a tricep rope and pull it towards your neck. These can be done on a seated low pulley station or a high pulley station. The rear delt is the least developed of the three deltoid heads. The front head is the most developed due to people over doing bench presses and military press and neglecting the rear delt. This can lead to muscle imbalances that can lead to injury down the road.

Ihateeveryone · 08-28-2006, 02:58 AM

Face pulls can work, so can barbell rows to the neck. If you hit your back hard enough, you'll hit your rear delts - but extra work to help bring them out is often needed.

**BigZeke** · 08-28-2006, 03:20 AM

I like BB rows to the neck as well as bent over flyes.

**DarkFalcon** · 08-28-2006, 03:28 AM

Quote:

Originally Posted by wildman1717

Yes sir, the illustration you have listed is a good example. The arms are 90% away from your body. You can also do neck pulls to the neck. You use a tricep rope and pull it towards your neck. These can be done on a seated low pulley station or a high pulley station. The rear delt is the least developed of the three deltoid heads. The front head is the most developed due to people over doing bench presses and military press and neglecting the rear delt. This can lead to muscle imbalances that can lead to injury down the road.

Yep I learned this the hard way when I was starting out. Had tons of shoulder problems from unbalanced delt's. I brought mine up to par just by adding these two..
http://www.exrx.net/WeightExercises/...eralRaise.html
http://www.exrx.net/WeightExercises/...eralRaise.html

**romanaz** · 08-28-2006, 03:33 AM

yeah, I do the bent over flys, but I know they are only isolations, and I need some sort of compound to help make them grow.

by face pulls do you mean the low pulley pull to the face? and by barbell rows, you mean bent over rows or high pulls?

**bubba g** · 08-28-2006, 03:39 AM

Quote:

Originally Posted by romanaz

yeah, I do the bent over flys, but I know they are only isolations, and I need some sort of compound to help make them grow.

by face pulls do you mean the low pulley pull to the face? and by barbell rows, you mean bent over rows or high pulls?

when you do bent over rows for your back, that is a compund movement that hits your rear delts.. all you really need to do to bringthem up is rear laterals. Do them first on shoulder day since they are your lagging part..

**romanaz** · 08-28-2006, 03:44 AM

Quote:

Originally Posted by bubba g

when you do bent over rows for your back, that is a compund movement that hits your rear delts.. all you really need to do to bringthem up is rear laterals. Do them first on shoulder day since they are your lagging part..

see, my routine is upperbody/lowerbody/rest repeat. so for shoulders I rotate between :

clean and jerk
standing military (soon to be switched to seated)
cleans

and then after them I do the rear laterals. I don't really feel it in my rear delts after I do bent over rows.

**bubba g** · 08-28-2006, 03:52 AM

Quote:

Originally Posted by romanaz

see, my routine is upperbody/lowerbody/rest repeat. so for shoulders I rotate between :

clean and jerk
standing military (soon to be switched to seated)
cleans

and then after them I do the rear laterals. I don't really feel it in my rear delts after I do bent over rows.

well just adding the rear laterals should do wonders if you never have done them before. rear delts are a small muscle,and don't require all that much work to make them grow..

You can also use a pec deck... just get in it backwards.. so that the back of your arms are against the bars... I find you can really isolate the rear delts that way... even better than the laterals... give it a try...

**DarkFalcon** · 08-28-2006, 03:54 AM

Quote:

Originally Posted by bubba g

well just adding the rear laterals should do wonders if you never have done them before. rear delts are a small muscle,and don't require all that much work to make them grow..

You can also use a pec deck... just get in it backwards.. so that the back of your arms are against the bars... I find you can really isolate the rear delts that way... even better than the laterals... give it a try...

I Second ever word Bubba said.

**romanaz** · 08-28-2006, 03:56 AM

not a bad idea, I could try that

wildman1717 · 08-28-2006, 12:39 PM

Quote:

Originally Posted by romanaz

yeah, I do the bent over flys, but I know they are only isolations, and I need some sort of compound to help make them grow.

by face pulls do you mean the low pulley pull to the face? and by barbell rows, you mean bent over rows or high pulls?

Face pull are shown on http://abcbodybuilding.com/exercise3/facepulls.htm

wildman1717 · 08-28-2006, 12:40 PM

Just hit the start button and it will go through the proper groove for you.

**madman911** · 08-28-2006, 01:26 PM

When you do back work, the rear head of the delt will be smoked too. Whether your talking pull-ups, pull downs, cable rows, bb rows, or deadlifts, the rear delt should receive plenty of stimulus to grow. I still throw in some isolation work on shoulder day to promote balance. I like the reverse pec deck a lot. You can also use a pulley set at just below chest height, attach a rope, lean back and row the weight back, bringing your hands to your front delts, and keeping your elbows up parallel to your shoulders... it'll kill your rear delts.

08-28-2006, 02:20 AM	#2
Psychoholic IronMass Donator Join Date: Oct 2005 Location: Loganville, GA Posts: 561 Recipes: 0 Rep Power: 20	I always thought that was more of a lat exercise than delt. I could be wrong though. I need to bring up my rear delts as well, if you find more stuff - please post it. __________________ My IMPC Log: http://www.ironmass.com/f37/psychoho...log-13160.html

08-28-2006, 02:25 AM	#3
Jayelin IronMass Vip Join Date: Jul 2006 Location: Middletown, Ohio Posts: 791 Recipes: 0 Rep Power: 27	It looks like it'd work, I need to start that. I'm trying to bring out my delts so my brastraps will quit falling down. __________________ George Orwell was double plus right.

08-28-2006, 02:58 AM	#6
Ihateeveryone Pro Stature Join Date: Jul 2005 Location: The Castle of Blakkheim Posts: 752 Recipes: 0 Rep Power: 10	Face pulls can work, so can barbell rows to the neck. If you hit your back hard enough, you'll hit your rear delts - but extra work to help bring them out is often needed. __________________ Bullshit things: Hippies Astrology Rap music Nu metal Leg presses Communism Nitric Oxide Left wing politics Decaf coffee Fortune cookies Cutting Prudes Wine coolers Non materialism F**k marijuana - legalise steroids!! Bart: Ohhh, this place smells, and somethings dripping on me! Willie: The smell's manure, and the drippin's manure!

08-28-2006, 03:20 AM	#7
BigZeke Bringing Lat Flares Back Join Date: Jun 2005 Location: Hell Raisin' and Girl Chasin' Posts: 2,284 Recipes: 0 Rep Power: 69	I like BB rows to the neck as well as bent over flyes. __________________ Eat like a horse. Lift like a demon. Sleep like the dead. Only cheat on girls, never on your workouts My Workout Journal "I like the color red because it's a fire. And I see myself as always being on fire." -- Arnold Schwarzenegger

08-28-2006, 01:26 PM	#17
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,525 Recipes: 0 Rep Power: 60	When you do back work, the rear head of the delt will be smoked too. Whether your talking pull-ups, pull downs, cable rows, bb rows, or deadlifts, the rear delt should receive plenty of stimulus to grow. I still throw in some isolation work on shoulder day to promote balance. I like the reverse pec deck a lot. You can also use a pulley set at just below chest height, attach a rope, lean back and row the weight back, bringing your hands to your front delts, and keeping your elbows up parallel to your shoulders... it'll kill your rear delts. __________________ Millennium Sport Technologies Sponsored Athlete http://www.millenniumsport.net IMPC 2006 Novice Division Champ IMPC 2007 Open Division Champ Never underestimate the power of the bandana.

08-28-2006, 02:41 AM	#5
wildman1717 Pro Stature Join Date: Aug 2006 Posts: 107 Recipes: 0 Rep Power: 3	Yes sir, the illustration you have listed is a good example. The arms are 90% away from your body. You can also do neck pulls to the neck. You use a tricep rope and pull it towards your neck. These can be done on a seated low pulley station or a high pulley station. The rear delt is the least developed of the three deltoid heads. The front head is the most developed due to people over doing bench presses and military press and neglecting the rear delt. This can lead to muscle imbalances that can lead to injury down the road.

08-28-2006, 12:40 PM	#16
wildman1717 Pro Stature Join Date: Aug 2006 Posts: 107 Recipes: 0 Rep Power: 3	Just hit the start button and it will go through the proper groove for you.

08-29-2006, 06:23 AM	#18
TheRock Pro Stature Join Date: Sep 2005 Posts: 419 Recipes: 0 Rep Power: 37