How to train rear delt?

[JimmyB.]

So guys, I don't know wich is the best excersise for train rear delt:



I do this excersise for train my front delt:

And lateral raises for train my lateral delt.


Can you describe me some good excersise for train my rear delt?

 

[jdavis1]

bent over lateral raises
seated bent over lateral raises
lateral raises on an incline and flat bench (all above use dumbbells)
rubber band reverse flies
seated face pulls on cable pulley machine using rope

 

[donjob]

all good exercises j. i was going to suggest the lateral side raises standing, slight bend in the knee, bent over about 20 degrees with a good neutral spine. no need to go heavy on these, 15 pounds in each hand would be fine for the novice or even elite lifter. you control the weight, don't let the weight control you. it is an assistance exercise after all. whether you are a powerlifter, competing in strongman or just a recreational bodybuilder, no need to go heavy on these. now with that said, i hope you are focusing on your main compound lifts. overhead presses are going to build up the shoulders, anterior, medial and posterior heads just fine. yes your posterior heads may be lagging compared to the other two but over time they will catch up, you should be doing things like lateral raises and rotator cuff work to increase your work capacity or over all load capabilities in the OVERHEAD PRESS. also any horizontal rowing is really going to hit the posterior heads as well, just as any horizontal pushing is really stressing the anterior head. also you may be over working the rear delts trying to bring them up. who's to say. it'd be great if you could post your entire routine including legs, and we can work with you from there.

 

[Repwarrior]

good advice here guys

 

[miguel7]

Im gonna have to try these exercises. i always like my back looking swull

 

[BeastinTheEast]

My favorite is you take a seated pully row with a wide bar. Grab the handles wide and pull BUT DO NOT pull your shoulder blades together, keep your chest up slightly so you have a flat back not an arched one (arched will bring more middle back into play) your goal is to pull just past 90 degrees with your elbow and pull towards your shoulder and towards the bottom of your chin. You will not need to go heavy in fact go light at first and aim for 20-30 reps until you get a pump in your rear delt and from there just focus on SLIGHTLY going a little heavier. It's an amazing movement for your rear delts that will pack some mass onto them.

 

[clsmth700]

seated backwards on chest fly machine , adjust arm bars for distance

some are made for this

 

[Die$eL~Man]

seated backwards on chest fly machine , adjust arm bars for distance

some are made for this

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