Help With Muscular Imbalances

Bigger Stronger Leaner Powerlifting & Strength Sports
1

I have a real imbalance between my front and rear delts. I was wondering if anybody had any ideas on how to bring this back to the middle ground without abstaining from exercises such as bench presses etc.

2

forget dropping bp, dedicate more time to doing rear delt exercises. just leave the front raises as they’re being used all the time in other exercises.

  1. standing bent over rows [db]
  2. seated bent over rows [db]
  3. bent over rows [barbell]
  4. rope pulls to face/neck
  5. dips
  6. pullups

do a search for deltoids and back and you’ll find many articles.

also, once comfortable with each exercise, try super setting, giant setting them… it really works them HARD. mine only started to grow well after doing just that.

hope that helps.

3

I have much the same problem.

With rows I have found that the rear delts only contract at the very end. With barbell rows just bringing the bar to the torso does not seem to hits the delts much. I have found that I need to hold the peak contraction (i.e. against the torso) to hit the rear delts. Nothing too much just a count of one or so. I try to bring the bar straight up from a neutral back position (i.e. from just about the knees to just below the sternum). Usually use sets of 5 for multiple sets.

I have also made military presses my main upper body pressing exercise (as opposed to bench) but this is just because I prefer this lift (but the choice does help with the posture a bit).

4

Right on, sham. Also consider getting into the olympic lifts. DL’s, cleans, snatches: these work the rear delts, and they’re good for the rest of ya, too!

5

[quote]lothario1132 wrote:
Right on, sham. Also consider getting into the olympic lifts. DL’s, cleans, snatches: these work the rear delts, and they’re good for the rest of ya, too! [/quote]

It might be just me but I have not found snatches, cleans or deadlifts help the rear delts much (rhomb. and traps yes not the rear dealts). The only thing that works for me is the isometric pause at the top of rows.

6

Alright, just gonna use this thread for another imbalance.

I just noticed in a mirror that one of my shoulders is higher then the other, I don’t know for sure, but its probably an imbalance, since its the first time I’ve noticed this.

Its only just a little, but I’ve gotten plenty of second opinions about it to be sure.

Any ideas?

7

I know this seems to be a little sissy exercices but with these I overcome my weakness

A-1 low cable rear delt 1-24-8, 311
A-2 high cable standing x-row 1-26-10,311

hope this help

8

Muppet if one shoulder is higher than the other it may be time to see a chiropractor. I had the same problem from numerous football injuries and in about one month my chiro. had me straightened out.

9

Cal,
If you have access some bands try doing band pull aparts.
http://asp.elitefts.com/qa/default.asp?qid=13316&tid=51

You can also do some rear raise dragging.
http://asp.elitefts.com/qa/default.asp?qid=4175&tid=51

Muppet,
If one shoulder is higher than the other it is probably because your shoulders are out of alignment not a muscle imbalance. I would check it out with a chiropractor.