Lying Rear Delt Raises
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Neglecting to work on the rear portion of the shoulder can come to haunt you on other exercises you do. With the humble little lying rear delt raises we can make sure you stay clear of any trouble.
Pullovers + Weak Rear Delts = Trouble
Back when I first attempted to do pullovers, the pain was blinding, and I’m not exaggerating by much – it was as if someone was driving a knife into my shoulders.
After a bit of research, I found out that the culprit was a little muscle I had never given much thought about: the posterior deltoid, or simply the “rear delts”. With lying rear delt raises I luckily found an exercise that quickly alleviated the problem:
Be Brighter Than I Was!
Look over your current workout schedule and check what parts of the shoulder muscle you have involved as synergists in the exercises you do or which of its parts you directly train with shoulder exercises. Bench presses, for example, involve the front delts, while the most popular shoulder compounds (the military press, upright rows etc.) work the front / side of the deltoids.
The rear deltoids aren’t touched all that often and this needs to be evened out or you set foot into the same trap I did.
Tags: bodybuilding, exercise, fitness, lying rear delt raises, rear deltoid exercise, shoulder exercises, video, workout
9 Comments
I have been working those rear delts for all my years! 🙂 Meaning my weight training years. Sometimes I train them with shoulders & other times with my back!@ 🙂
There is probably a thing or two I could learn from you, Jody! 🙂
I wish I could say that I’m good with these but as you know, I’m not. I do pick up my 40 pound child several times a day and that uses my shoulder muscles. 🙂
Hahaha! 😀
Wouldn’t it work the rear delts more by internally rotating your arm. (So pinky’s are up)?
Heah Randy, interesting question! I had to try it out and to me it seems that that position activates more of the side delt.
Dear Mr Evil,
is there an alternative way I can work my rear dealt without the use of a dumbbell, but rather relying on my body weight alone? thank you sir.
One exercise you can do is the inverted row:
http://www.exrx.net/WeightExercises/DeltoidPosterior/BWRearDeltInvertedRow.html
You don’t need a machine for it; any place you can grab and move from in similar fashion should have the same effect.
thanks mr evil!!!