targeting real delts

one of the hardest muscles to hit, imho. they normally get trained when doing pulling exercises. or on the negatives of pushing exercises, yun nga lang may risk sa joint when going heavy.

saw a variation of lying rear delt raise from youtube, incorporated it into my program, and got DOMS the following day. i don't have the link to the vid anymore, but i did save it in my home PC. try ko post link pag nahanap ko ulet youtube vid.

bale higa sideways sa bench hindi sa ground, tapos kuha ng plate na mababa timbang, parang rear delt raise din ung arm mo - parallel to the ground @ sa head, so baba mo yung arm mo sa ground, tapos raise mo ulet - pero instead of raising it fully to the air, hanggang doon lang sa shoulder height. tapos go to failure. then next weight ulet. did it only for 2 sets and wow ramdam.

so how do you target yours? :)

edit: found the youtube link IFBB Pro Chris Cook teaches rear deltoid technique -> www.youtube.com/watch?v=7CGp-HUz5uI

Comments

  • HereticHeretic Posts: 78
    Rope face pulls & rear delt flyes tapos high reps.
  • bodybuildbodybuild Posts: 171
    facepulls, reverse pec dec at bent over lateral raise
  • DalmasVektazDalmasVektaz Posts: 2,155
    try dips
  • monching11monching11 Posts: 7,273B-Class
    I agree, napakahirap talaga ng rear delts. unang una, specific exercises lang un talagang tinatamaan siya and kadalasan nakakatamad pang gawin ung mga un at mahirap pa, lalo na ung bent over lateral raise
  • bardagulbardagul Posts: 658
    monching11 wrote:
    I agree, napakahirap talaga ng rear delts. unang una, specific exercises lang un talagang tinatamaan siya and kadalasan nakakatamad pang gawin ung mga un at mahirap pa, lalo na ung bent over lateral raise

    1st time ko ginawa yung bent over lat raise muntik na ko mabuwal pa forward. :) nung ginawa ko naman seated bent over lat raise laki tummy ko di ako makayuko. hehehe!

    di nga masyadong na tr-train itong part na to. dami ko din pansin na gym rats na di concerned sa development nang rear delts. :s
  • DalmasVektazDalmasVektaz Posts: 2,155
    one hand try mo
  • In my experience
    try the barbell bent row to the chest widegrip
    the form should be straight back facing the ground/floor
    then pull the bar towards your upper chest with wide grip elbows flare out/
    best to isolate rear delt is when training back.

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