How do you work your rear deltoids?
The Ultimate Rear Deltoid Workout
- Standing Bent-Over Dumbbell Raise (3 sets of 8-12 reps)
- Seated Military Press (3 sets of 4-6 reps)
- Arnold Shoulder Press (2 sets of 4-6 reps)
- Lateral Dumbbell Raise (3 sets of 8-12 reps)
- Reverse Machine Fly (3 sets of 8-12 reps)
How many sets of rear delts should you do per week?
2. Train your rear delts with 10-to-20 sets per week. To develop any major muscle group, including your rear delts, it’s generally best to train it with 10-to-20 weekly sets.
Should you work rear delts with back or shoulders?
Consider working your back and shoulders on the same training day. In this case, do the larger muscle group first, which is back. If you train rear delts with back, don’t forget to add single-joint exercises for the rear delts after the heavy multi-joint moves are done. This will ensure they are effectively worked.
Are rear delts neglected?
The Rear Delts are one of the most important muscles in the upper body. However most people neglect them, train them incorrectly and don’t give them the attention they deserve. We take a look at just why they are so important, and why they should be a focus of most of your training sessions.
How often should I hit rear delts?
At least 2 weekly sessions are recommended (3 sets each to hit MEV for the well-trained), and 3-5 weekly sessions are probably going to result in much better gains for this quickly recovering muscle group.
Are rows enough for rear delts?
The next exercise, the dumbbell incline row, is another heavy movement that will effectively hit the rear delts. This exercise incorporates the many movement functions of the rear delts and also additional external rotation, which emphasizes the rear delts.
Should you go heavy or light on shoulders?
Lighter weights are the real key to getting bigger deltoid muscles much faster, and ultimately to being able to lift more on your heavy compound lifts done with a barbell. So get ready for the hardest “light” set you’ve ever done!
Which delt makes you look the biggest?
The “delts” are the big, compound shoulder muscles that include the front, middle and rear deltoids. They go nicely with the chest, arm and back muscles to give that powerful upper-body look. Bulk them out with overhead presses, front raises, upright rows, or an incline press. That’s what they’re there for.
Do shrugs hit rear delts?
Dumbbell shrugs, pulling the weights upward and to the rear activate the rear deltoids and the upper traps. By squeezing your shoulder blades together as well, you can hit the center of your traps. Shrugs are supposed to be done with control. If you can’t control the weight, you aren’t activating the muscles.