Rear Delts

Training Bodybuilding
21

I’ve always credited most of my rear delt development to doing so many rowing movements over the years for my back. However, once I started doing direct work for the rears (only about 2-3 years ago), I found that it took very little to really push them from ‘good’ to ‘good for the contest stage’. I only do one movement (rear Dbs on an inc bench), and pretty much focus on the MIDDLE 2/3 ROM which not only eliminates the back and trap muscles from dominating the movement, but it also removes the resting portion at the bottom as well.

S

22

[quote]The Mighty Stu wrote:
I’ve always credited most of my rear delt development to doing so many rowing movements over the years for my back. However, once I started doing direct work for the rears (only about 2-3 years ago), I found that it took very little to really push them from ‘good’ to ‘good for the contest stage’. I only do one movement (rear Dbs on an inc bench), and pretty much focus on the MIDDLE 2/3 ROM which not only eliminates the back and trap muscles from dominating the movement, but it also removes the resting portion at the bottom as well.

S[/quote]

Sounds good, I’m going to try it that way. Does it matter if you do thumbs down or take a normal grip?

23

I must try some new stuff for rear delts. General consensus I’m getting here is I won’t get much from bent over laterals only for 8-12 reps? I’ve started using reverse pec dec when I can though and I have to say that is a great isolation movement.

24

[quote]Quick Ben wrote:
Sounds good, I’m going to try it that way. Does it matter if you do thumbs down or take a normal grip?[/quote]

I used a thumbs down hand position up until this past year when I had a little issue with my Supraspinatus muscle and so now I use a palms down grip. Still, I suggest that if you can comfortably keep your thumbs pointed down, that it will really help you to isolate the rear head without too much work.

S

25

[quote]The Mighty Stu wrote:

[quote]Quick Ben wrote:
Sounds good, I’m going to try it that way. Does it matter if you do thumbs down or take a normal grip?[/quote]

I used a thumbs down hand position up until this past year when I had a little issue with my Supraspinatus muscle and so now I use a palms down grip. Still, I suggest that if you can comfortably keep your thumbs pointed down, that it will really help you to isolate the rear head without too much work.

S[/quote]

Cool.

Thanks, Stu.