The cable rear delt fly is perhaps the best isolation exercise for your posterior deltoid and back. You need to be doing them. A powerful back with rear delts that pop is one of the most impressive features on a lifter; perhaps the most impressive depending on who you ask. And for a good reason too.
What exercise works your rear delts?
Pullups are a very effective exercise movement, but most people don’t have the upper body strength to perform one without a little help. This move works not only your posterior deltoids but also your lats, trapezius, and biceps.
How do you hit all 3 delts?
How do you train rear delts with cable? – Related Questions
How do you isolate rear delts?
How do you activate rear delts?
1. Barbell High Row. This exercise will hit your biceps to some extent, but it is mainly activating your rear delts. Utilising a barbell allows you to lift heavy weights which will contribute to growing your rear delts.
There’s a reason your rear delts are underdeveloped and weak – it’s because you’re using too much weight to get the job done and other muscle groups are actually completing the rep. Since the rear delts aren’t easy to hit, we need to respect that it won’t take much weight to hit them hard.
Should I do rear delts on push or pull?
Do pushups work rear delts? While push ups do work some muscles in the shoulder, they do not work the rear delts. The exercises below all target the rear delts. If you’re looking for compound exercises that work the rear delts, pulling exercises like rows and pullups are good options.
Is high reps better for rear delts?
The rear delts respond very well to very high volume, so high reps work best. My preferred setup is two sets, one set done for 30-40 reps with as heavy a weight as you can move, and then another set done for 20-30 reps. Drop sets can work very well.
How many reps should I do for rear delts?
Rear delts are best trained directly with two to six sets, one to two times weekly, for moderate to high reps in the eight to 50 or more range. The more reps you perform, the fewer sets you need.
How many times a week should you work rear delts?
Depending on your schedule, Higgins recommends incorporating rear delt exercises anywhere from two to four times a week, which will allow for adequate recovery time—you want to make sure you leave at least 48 hours between workouts to make sure to give those muscles time to recover.
Delts generally respond better to high reps, though the front portion can respond well to lower reps. This is why delt-dominant bench pressers tend to have large front delts. But when training to get that rounded-shoulders look, higher reps of isolation work is best.
Why are my rear delts so weak?
Underdeveloped rear delts are when the muscles back of the shoulders do not have enough mass or strength. You can fix this by doing isolation and compound pulling exercises to target the rear delts, increasing your rear delt training frequency and volume, using proper technique, and lifting with a full range of motion.
Do rear delts need to be trained?
The rear delts (shoulders) are one of the most important muscles in the upper body. Most people neglect training them, train them incorrectly or don’t give them the attention they deserve, even on a shoulder focused workout. Here’s why they are important to train and exercises that help you hit them best.
What happens if I don’t train rear delts?
The Rear Delts function alongside the Scapula Retractors, Rhomboids and Traps to pull your shoulders back. This is important as it reduces the shoulders hunching forward. Excessive upper body hunch leads to excessive shoulder and back stress and increases the risk of injury.
How do you hit rear delts without traps?
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