Best Rear Delt Exercise for Bench Assistance

Bigger Stronger Leaner Powerlifting & Strength Sports
1

Anybody know some of the best rear delt exercises for bench assistance? Suggestions would be nice.

2

Rear delt flies? Lol. I think face pulls are supposed to be pretty good as well. Some people say rows count as a rear delt movement, but I have no idea.

3

I really like doing shrugs, but like bend over a bit. get a hard arch in your upper back and then lean forward so the weights arent touching you at all then do them. Hits everything up there.

4

Honestly, my rear delts have never been more sore then after deadlifting.

5

[quote]danjo228 wrote:
Honestly, my rear delts have never been more sore then after deadlifting.[/quote]

my delts nor my traps are ever sore after deadlifting.

6

[quote]CSEagles1694 wrote:

[quote]danjo228 wrote:
Honestly, my rear delts have never been more sore then after deadlifting.[/quote]

my delts nor my traps are ever sore after deadlifting. [/quote]

It seldom happens to me, but if you focus on retracting your scapulae on lockout you might feel it. I remember focusing on that the first time I got sore around there after deadlifts.

7

Face pulls, seated dumbell power cleans, bent over laterals, and I really dig Pendlay rows too (bonus: helps deads too).

8

rear delt flys…I figured that would be a given.

9

Don’t forget band pull-aparts. Between those and face pulls, my shoulders stay pretty healthy these days.

10

I like band pull-aparts, & I also like rear delt flies. With the flies, I like to stand & bend forward with my head on a bench.

11

H-roll.

George knows a thing or two about benching.

12

[quote]Wild_Iron_Gym wrote:
H-roll.

George knows a thing or two about benching.[/quote]

That looks pretty cool, never saw that one before! Thanks for posting that, another thing to go into my bank of rear delt exercises.

13

Wide, neutral grip rows to my chest hits my rear delts pretty well.

14

Do you guys think you need to do isolation work for the rear delts if you are doing rows. shrugs and pullups?

15

[quote]Wild_Iron_Gym wrote:
H-roll.

George knows a thing or two about benching.[/quote]

HA! You get the Alf laugh for that. A thing or two about benching, he says.

16

It’s kind of a weird combo, but the most growth I’ve gotten from my rear delts was after supersetting barbell hack squats with DB rows.

17

Scare crows with rings or blast straps will ruin your day. Band Pull Aparts, Seated DB Power Cleans, And Face Pulls are awesome as well.

x2 on the deadlifts.