Share and track your daily progress Bodybuilding. Powerlifting. Strongman. Sports Training.

Whats up everyone.... What are good moves to bring up my rear delts.... My lats and triceps and front delta are overpowering my mid and rear delta. I need to incorporate more rear delt movements in my shoulder routine and I'm gonna start hitting rear delta twice a week.

I like behind the back barbell shrugs and dumbbell shrugs. Also maybe try a close grip upright row. These are the ones that I do. They seem to work great for me. Hope this helps.

The other thing I have been doing for a full shoulder workout is I found an article of Flex Lewis shoulder routine and figured I would give it a try. I has been woking wonders. I made some tweeks for my body type but it works. I will look for it and get back to you if you are interested.

Saapple has some good ideas and they will work to fill out traps and the upper  back but they aren't going to target the rear delt a lot. Since the rear delt is in the back of the shoulder, pulling in an upward motion is still targeting more of the front and side delts along with the traps. You need to be pulling in a front to back motion to hit the rear delts. The best ones that really hit that rear delt hard are incline rear dumbbell flies (may favorite), bent over dumbbell flies, and pec deck rear flies (you can also use cables and do rear flies standing or bent over.  Those really target the rear delts directly.  Also wide grip bent over rows or high cable pulls help target that rear delt along with the rest of the upper back.  If you are already doing these than there are no better substitutes than the classics and you may need to try different weight and rep schemes to kick start them into growing again.

Agreed, also try stacking 2 or 3 different rear delta exercises one after the other.  Lighten the weight and do 10,10,10. This method may spark new growth on those delta.  Since the rear delt is relatively small 3 set maybe your best bet with low rest between sets.

Thanks guys.... Gonna incorporate those this week.

I do upright rows emphasizing the pull back at the top of the motion, rear delt flyes, reverse peck deck or I use a heavy duty jump rope attached to the cables and do level with shoulders slightly bent to straight arm flyes