Posterior Delts - Bodybuilding Discussion on Bodybuilding.net Training Forum

ENORRIS · 01-31-2008, 08:03 AM

Any suggestions on some exercises that will help develop the posterior delts? They come into play more when doing back right?? Involved with pulling (pushing the arms rearward)??? Rows, reverse fly's, etc... I'd appreciate the info??

PsychoJES · 01-31-2008, 09:22 AM

I do reverse flyes on a Pec-Deck. I alternate my hand position each workout to change the stress on the muscles. Works for me and I like them.

I do them fairly slowly, concentrating on feeling the muscle work.

OTIS · 01-31-2008, 03:46 PM

Get into a seat. Grab a pair of dumbbells and lean forward so that your back is almost straight, like your looking at your toes. Put your hands with the dumbels under the seat and then lift your arms straight up while keeping your back and arms straight. It looks like a wing flapping kind of motion. Lower the dumbbells to the starting position and repeat.
Another exercise is a type of cable cross. Put both pulleys at floor level. Grab the left side pulley with the right hand and the right side with the left hand, so they both are crossed in front of your body. Lift out and up with each arm straight like in the other exercise and do it as high as you can go with a good technique.

01-31-2008, 08:03 AM	#1 (permalink)
ENORRIS Rank: Member Experience: 7-10 Years Join Date: Jul 2007 Location: Kentucky Posts: 149 Gender:	Posterior Delts Any suggestions on some exercises that will help develop the posterior delts? They come into play more when doing back right?? Involved with pulling (pushing the arms rearward)??? Rows, reverse fly's, etc... I'd appreciate the info??
	ENORRIS's Sig:You come into the world weak, and you will leave the world weak. What you do in between is up to you!

01-31-2008, 09:22 AM	#2 (permalink)
PsychoJES Rank: New Member Experience: 10+ Years Join Date: Oct 2007 Location: The South Posts: 48 Country: Gender:	I do reverse flyes on a Pec-Deck. I alternate my hand position each workout to change the stress on the muscles. Works for me and I like them. I do them fairly slowly, concentrating on feeling the muscle work.
	PsychoJES's Sig:He's 6-5, with the afro 6-9. 4 Million dollars a year sure..but he's worth every penny. PsychJES, he defines grace under pressure.

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01-31-2008, 03:46 PM	#3 (permalink)
OTIS Rank: Member Experience: > 1 Year Join Date: Jan 2008 Location: SoCal Posts: 55 Country: Gender:	Get into a seat. Grab a pair of dumbbells and lean forward so that your back is almost straight, like your looking at your toes. Put your hands with the dumbels under the seat and then lift your arms straight up while keeping your back and arms straight. It looks like a wing flapping kind of motion. Lower the dumbbells to the starting position and repeat. Another exercise is a type of cable cross. Put both pulleys at floor level. Grab the left side pulley with the right hand and the right side with the left hand, so they both are crossed in front of your body. Lift out and up with each arm straight like in the other exercise and do it as high as you can go with a good technique.

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