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Rear delt exorcises

pra3torian1226pra3torian1226 Posts: 2Member Member Posts: 2Member Member
Anyone have any suggestions for exorcises that target your rear delts other than bentover reverse flies?

Replies

  • BHFFBHFF Posts: 418Member Member Posts: 418Member Member
    Bent over flys are great seated or standing. You can also to reverse cables as those work great too. If you have any other questions just ask, I'm here to help bud.

    Aaron
  • steveko89steveko89 Posts: 1,325Member Member Posts: 1,325Member Member
    From a bodybuilding.com article:

    Multijoint Exercises

    Most rowing movements
    Face pull (with rope)
    Single-Joint Exercises

    Reverse Pec deck machine
    Rear delt machine
    Standing cable reverse fly
    One-arm bent-over cable lateral raise
    Bent-over dumbbell lateral raise
    Incline bench bent-over dumbbell lateral raise
    Head-supported bent-over dumbbell lateral raise
    Seated bent-over lateral raise
  • J72FITJ72FIT Posts: 5,253Member Member Posts: 5,253Member Member
    DB Hip Huggers...


    Face Pulls...
  • magnusthenerdmagnusthenerd Posts: 740Member Member Posts: 740Member Member
    I think Face Pulls are usually considered the go-to for this.
    Almost any exercise that targets the rear delt as the primary muscle is going to be somewhat like a reverse fly.
  • pra3torian1226pra3torian1226 Posts: 2Member Member Posts: 2Member Member
    I like the contraction I get w/ the face-pull exorcise, but I don't think I'm doing enough weight. I have difficulty keeping my balance b/c of a bad knee. There must be a way to do that exorcise from a seated position, maybe on the incline bench? I appreciate the help, guys!
  • J72FITJ72FIT Posts: 5,253Member Member Posts: 5,253Member Member
    I like the contraction I get w/ the face-pull exorcise, but I don't think I'm doing enough weight. I have difficulty keeping my balance b/c of a bad knee. There must be a way to do that exorcise from a seated position, maybe on the incline bench? I appreciate the help, guys!

    Face pulls are not supposed to be a heavy exercise. Do them slow and squeeeeeeeze...
  • cwolfman13cwolfman13 Posts: 36,703Member Member Posts: 36,703Member Member
    Face pulls...it was the primary exercise my physio had me do to build my rear delts to help start pulling my shoulders back from a muscular imbalance.
  • steveko89steveko89 Posts: 1,325Member Member Posts: 1,325Member Member
    I like the contraction I get w/ the face-pull exorcise, but I don't think I'm doing enough weight. I have difficulty keeping my balance b/c of a bad knee. There must be a way to do that exorcise from a seated position, maybe on the incline bench? I appreciate the help, guys!

    I do them seated with about 50 lbs total on my pulley tower with the rope attachment.
  • SnifterPugSnifterPug Posts: 112Member Member Posts: 112Member Member
    I highly recommend the second video J72FIT posted. It goes through several variations, and if you have an issue with balance it even shows you how you can do it lying on the ground. And if you are doing the face pull properly you really don't need to be yanking a huge amount of weight.
  • MohsenSALAHMohsenSALAH Posts: 136Member Member Posts: 136Member Member
    Face pulls are great
    Single arm external rotation using cables is also great isolator for rear delts
  • Bgreen2019Bgreen2019 Posts: 5Member, Premium Member Posts: 5Member, Premium Member
    J72FIT wrote: »
    DB Hip Huggers...


    Face Pulls...

    I like this variation! I’m a sucker for rear delt isolations..nice 🙏
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