Reverse Compound
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US $119.99
Some bodybuilders - particularly intermediate bodybuilders who spend more time reading than training - tend to neglect the rear deltoids. They will preach that the muscle group receives adequate stimulation from the wealth of exercises we complete on the muscle groups around it. They claim it receives more than adequate stimulation from exercises such as upright rows, dumbbell side raises, shrugs, barbell rows, and others. They believe that any direct rear delt stimulation will result in an imbalanced and asymmetrical upper body. Of course, they are quite symmetrical. They are usually 160 pounds and skinny all over!
Advanced bodybuilders - the ones that are as wide as a barn door - almost always complete rear deltoid isolation exercises. They possess a thickness from front to back that is almost as impressive and wide as they are from side to side. You can always tell they are tipping the scale at 220 pounds or higher when their upper back and rear delts (as well as thighs) carry size not seen on most people in the gym.
To be sure - you should always train each head of the deltoids when you are training shoulders. If they are already in balance, you should start with a compound movement such as overhead barbell press. This compound movement stimulates all of the heads of the shoulders, and stimulates the most possible growth in the body. After completing this movement, you should move on to a machine press to further isolate the front deltoids. From there, it's time to hit the side delts, those which help you to exude the greatest perception of thickness from side to side. Train those muscles with dumbbell side raises. Also, you can mix in cable side raises for continual tension on this muscle group. This movement is particularly useful when you are seeking to etch in some detail when a show is pending.
From there, you should end your shoulder workout with isolation work addressing your rear deltoids. Bent-over laterals should be completed first. These are perhaps the best exercise for isolating the rear delts. After completing those, move to the pec deck machine and take a reverse seat - facing the machine. Complete reverse pec-deck flyes using moderate weight and high repetitions. You don't want to go too heavy on this movement for fear of injuring your joints. A torn rotator cuff will certainly put a damper on your progress, and likely keep you out of bodybuilding shows for the following year!
If your rear deltoids are a problem area, they should be trained first on shoulder day, when your strength and energy levels are at their highest. After a full 5 minutes of stretching the shoulders using a 5 pound plate in each hand, begin your routine with the reverse pec-deck movement. Your body won't know what hit it! You'll fill the rear delts with blood before the front and side delts even have a pump. From there, complete your bent-over dumbbell laterals, then move onto the movements which address the front and side deltoids.
Dane Fletcher is the world's most prolific bodybuilding and fitness expert and is currently the executive editor for BodybuildingToday.com. If you are looking for more bodybuilding tips or information on weight training, or supplementation, please visit http://www.BodybuildingToday.com, the bodybuilding and fitness authority site with hundreds of articles available FREE to help you meet your goals.
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