Rear delts lacking

Discussion in 'Fitness & Nutrition' started by 2000GT, Dec 26, 2008.

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  1. 2000GT

    2000GT Active Member

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    Most of my training is basic push and pull style training - heavy, medium and light days doing pretty basic movements.

    Lately I have noticed my rear delts are ridiculously lacking compared to my fronts; my side delts are somewhere in the middle. I started doing a bent over lateral raise, but it seems to hit the rhomboids more... Any decent suggestions to target the rear delts?
     
  2. Simple

    Simple Sexy Beatch

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    yeah i'd hit up the bent over lateral raise, maybe do some cable exercises?

    i think there were some articles on t-nation a few years ago
     
  3. GTLifter

    GTLifter Banned

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    facepulls
     
  4. knucks

    knucks Active Member

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    I sure hope so cuz my suck ass

    vid of proper facepull again?
     
  5. tbizzle

    tbizzle you smoke that shit?

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    facepulls :bowdown:
     
  6. deadbolt

    deadbolt New Member

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    db rows
     
  7. jonno

    jonno New Member

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    mine always sucked until i started doing a lot of facepulls and upright rows
     
  8. knucks

    knucks Active Member

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  9. y1997

    y1997 Made in the U.S.S.R.

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    Rows, reverse chest supported flys, bent over db flys, face pulls, single arm standing cable reverse flys, straight arm pulldowns.

    You really have to focus on moving your arms from the shoulder joint instead of the scapula to isolate it and make it grow. Hope that makes sense.
     
  10. ralyks

    ralyks New Member

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  11. kilian

    kilian You've got quite a treasure there in that Horadric OT Supporter

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    face pulls / bent over rear laterals
     
  12. Stilgar

    Stilgar New Member

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    Do people seriously not do pushups? I try to do them every night - different ones (legs raised (and how much), arm width, incline). I find they give me a nice pump before bed time and seem to relieve stress as well as help me stretch afterwards. I can't comment on them being beneficial to strength as I don't know those details.
     
  13. jonno

    jonno New Member

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    why would you want a 'nice pump' before going to bed?
     
  14. GuOD

    GuOD mcflurry diet

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    reverse flys with the machine :dunno:
     
  15. y1997

    y1997 Made in the U.S.S.R.

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    maybe his boyfriend likes the feeling of his hard pecs when he plays with his nipples in bed
     
  16. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    They're probably hitting your rhomboids more because you're using too much of a bend in your arms when you execute the lift.

    Try straightening your arms a little bit but still leave a tiny bend in them and then really focus on your rear delts pulling. Honestly I hate to even tell about the focus part because you're more jacked than I am and you probably already know but sometimes people forget this.

    Have you tried doing reverse fly's on a cable fly machine?
     
  17. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    Are you crazy, I'd like a nice pump all day everyday.

    I'd be takin a shit all pumped out just flexin my bi's and havin vascularity out the fuckin brain bros. :bowdown:
     
  18. oh my god. :bowrofl: :bowrofl:
     
  19. Stilgar

    Stilgar New Member

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    :mamoru:
     
  20. 2000GT

    2000GT Active Member

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    I added the reverse cable flys to the routine, but its the same as the bent over lateral raise. If I look at the profile of my shoulders, my front delts are overwhelmingly big compared to the rears, but the rears insert wayy lower than the fronts. I am not sure if there is anything I can do to fix that ;)

    FYI, Totally not more jacked than you bud...
     
  21. mandrew

    mandrew New Member

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    Westside fo Skinny Bastards by Joe DeFranco has most pulling exercises supersetted with rear delts. I did the routine for 3 months and my rear delts got noticeably bigger and my facepulls and rear flys got stronger as well. I think it's a pretty good technique.

    Supersets I liked were:

    cable rows supersetted with face pulls
    pullups supersetted with rear delt flys
    DB Rows superesetted with seated DB "powercleans"


    just do it for one of your lat exercises on each pull day
     
  22. grampositivecocci

    grampositivecocci New Member

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    facepulls, rear delt raises, wide grip prone grip seated rows - with elbows coming out wide.
     
  23. xSteveO

    xSteveO Guest

    you've got a pretty jacked back. try some 45 degree reverse DB flies
     
  24. smell my finger

    smell my finger strive nonetheless towards beauty and truth,

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    snatches and cleans
     
  25. ralyks

    ralyks New Member

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    IIRC he's done a lot of this.

    I fixed my form on face pulls just yesterday and the difference in the muscles it hits is huge. I went from using 180lbs and pulling with my traps and upper back to using 80lbs and pulling with my rear delts -- big difference in what you feel by changing your form.
     
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