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MyFitnessPal Community

Rear delt exorcises

pra3torian1226

Anyone have any suggestions for exorcises that target your rear delts other than bentover reverse flies?

Replies

BHFF

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

steveko89

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

J72FIT

DB Hip Huggers...

https://www.youtube.com/watch?v=icuYZ_2-9Hg

Face Pulls...

https://www.youtube.com/watch?v=eIq5CB9JfKE

magnusthenerd

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.

pra3torian1226

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!

J72FIT

pra3torian1226 wrote: »

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...

cwolfman13

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.

steveko89

pra3torian1226 wrote: »

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.

SnifterPug

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.

MohsenSALAH

Face pulls are great
Single arm external rotation using cables is also great isolator for rear delts

Bgreen2019

J72FIT wrote: »

DB Hip Huggers...
https://www.youtube.com/watch?v=icuYZ_2-9Hg

Face Pulls...
https://www.youtube.com/watch?v=eIq5CB9JfKE

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