best rear delt exercises?

Anonymous

right,

as i,m training at home,i have only got limited equipment at the moment.

ive got smith machine,
dunmbells
bench
standar and olympic bars and weights,

every shoulder day i seem to be stuck on rear delt exercises.

any thoughts anyone on what exercises i could do?

what do you all do for your rear delts

Benj

How about bent over lat raises....I've never done them, but heard there pretty good!

Gail

Hi Steve

Bent over lat raises are ok as benj said, as long as keep form strict, its a dodgy one to do controlled though. Bent over rows hit them too, but mine were pretty shite before I started using the machine at the gym which doubles up as a pec/rear delt machine. Can't think what its called but it hits the rear delts like nothing else.

Try lying on your bench inclined quite high, and doing like a reverse fly with dumbells. Gotta try and really squeeze the blades together though, could do with a spotter to get your arms really far back.

gailx

simon_a

Yeah Steve, I agree with Benj & Gail. I do those bent over dumbell delt flys and they really do the job. After you've done 4 sets, try lifting your arms above your head! I find its bloody murder to do! Also, if you keep your head up, lookign straight ahead at all times during the movement, you work the traps at the same time! Class!
Si
8)

The Natural

i find bent over laterals fine for the rear delts, but as has already been said- form is king. excessive weight is not needed, ensure you are only using the rear delts, no swinging needed.
i also like to throw in a set of straight arm kick-backs. i kind of made this one up, but it certainly hits the spot. bend over, as if preparing for tricep kick backs. ensure you arm is fully straight. holding a dumbbell, move the arm back(still straight) from hanging vertical to horizontal. one arm at a time.
check the rear delt in the mirror through the movement and see the effect it has.

of course, size needs to be added all over before any improvement to be seen in mass in one particular place.

Ric

Sit on the end of a bench with your legs bent, grab 2 dumbells and bend over so they are beneath your thighs. You want to lift your arms to the side and upwards keeping your arms bent ( similar to flys ). 3 set os 8-10 is fine with a light weigh as your delts are a small muscle so need little weight.

If you struggle, let me know your email addy and I will send you some pix to help you get it right.