I recently received a question about building rear delts from a long time follower of WLC.
The rear delts can be a tough muscle group to build for many people and very easy for others.
Weight lifting exercises like barbell rows, pendlay rows, 1-arm rows, chin ups and many other compound back exercises will work the rear delts very well for many people.
Even the overhead press when done with proper form and technique will work the rear delts very well.
Some people have very stubborn muscle groups and will have to give a little extra attention to those muscle groups.
The questions and answers below will help you for building rear delts… if you have some stubborn rear deltoid muscles. For those of you who might not be sure what the rear deltoids are:
Rear delts = rear shoulder muscles
Questions and Answers About Building Rear Delts
Subject: Building Rear Delts
From: George P
Question:
I want to build my read delts and shoulders up.
Can you suggest the best weight lifting exercises to build the rear deltoids?
I currently do arnold press and shoulder press seated.
Wanted to add that I am turning 62 in January, I was blown up a few times in Viet-nam years passed and have always cared about my health.
Today, I am lifting 225lbs, I do all compound exercises, and I do see the difference in the exercises.
I have been structuring the exercises to fit my daily routines, I think its working. I do have issues with squats because of the left leg and fusion in lower area of leg and ankle region.
What I am seeking is help with compound exercises that will increase strength, You read so much about different routines but, many do not work for each person.
I have a high energy level so I can do much more than most at my age. if any have ideas or thoughts feel free to suggest, I take suggestion freely and hold an open mind.
Goals
Better shoulder development
Better back size
lats, delts
Lower back area
As far as Bench, I work hard on this and hopefully soon I will be pushing 250 this is my goal, I do 5×5 exercises in all routines, I found that this is a good range for me. My incline bench matches my bench and in one week I began decline bench. I do have some shoulder pain but, what the heck no pain no gain.
Thank you all for reading and I am open to thoughts and ideas,
To me this is the greatest mind set, good health, strength and positive attitude goes a long way.
Response About George's Problem With Building Rear Delts
Some of my favorite weight training exercises for the rear deltoids are first… the big compound exercises like overhead presses (done with proper form) and rows. Chin ups will also work the rear deltoids very well also.
If you are an advanced weight trainer and have already gotten really strong on the big compound exercises AND your rear delts still need extra attention, you can add some isolation exercises to help bring up your rear deltoids to match the your front and side delts.
Some good isolation exercises for the rear delts are face pulls and bent over laterals. There are several different variations of each exercise that you can do.
But first… before isolation, I recommend getting as strong as possible on the big compound exercises. Your rear delts should grow very well with heavy rowing exercises, heavy overhead presses, and heavy chin ups.
Inverted Rows are an absolutely great exercise. Any type of row is a great exercise, especially for the rear delts.
Here's a video of inverted rows to give you an idea of what they are:
Face pulls for the rear deltoids are another amazing exercise. You need to give those a try as well!
Hope this answers your questions about getting the rear deltoid muscles growing. If not, please let me know if you have any other questions.
George Phillips says
atHi,
I want to thank you all for your advise, am going to give this a try and adapt it into my routine. This is great help , Thanks again,
Cares
G
George Phillips says
atHi,
I want to thank you all for your advise, am going to give this a try and adapt it into my routine.
This is great help , Thanks again,
Cares
G
Joshua says
atPlease let us know how the new exercises are going for you.
Keep us updated and let us know if you need help with anything.
Best of luck!!!
George Phillips says
atJosh and all,
I have included the inverted row in my exercises.
This is new for me and I felt it while doing my first set.
As of today my routine is as follows
Bench includes 3 sets of 5 starting with 185, second 195 and the 3rd set is 205
Incline bench is same but with less 10 lbs
Bent over rows are 185 5X5
Pull-ups 3 sets of 7
Stand dead lift 5X5 225
Arnold press are 5X5 using 50lbs
What Im trying to do is increase strength and a bit of size. At my age yes, it is going good but, I love doing this and will continue to increase as I go.
As soon as I feel I have progressed enough I am going to drop weight and increase reps.
I feel that this will give me a nice look and moderate size.
If any of you all have suggestions as to the routine feel free to lend your thoughts, it will give me a better in site as improve my physical.
Thanks all for your help and I look forward to your thoughts and help.
Cares
George
Joshua says
atHey George,
What weightlifting equipment do you have available? I might be able to improve your workout plan depending on the equipment you have.
Can you list it all out for me?
George Phillips says
atHi Josh,
I have both flat bench and smith machine
Incline and decline
Cable cross over machine
Lat pull down
Squat cage
Dumbbells from 5lb to 100lb
Ab machine
I am very open for suggestions on my workout,
Feel free all suggest a more proper routine .
I workout Mon. Wed. Fri, I have 1 to 2 hours each workout,
I really enjoy this, it makes such of a difference in life it’s far beyond words , I want to again thank you all for the positive feedback,
Cares brothers
George
Joshua says
atForgot to ask you which exercises you can’t do… can you do squats?
How about this?
Workout A
1) Squats 3×5
2) Bench Press 3×5
3) Inverted Rows 3×8
4) Pull Ups 3×5
5) Side Laterals, 3×8
Workout B
1) Deadlifts 3×5
2) Overhead Press 3×5
3) 1-Arm Dumbbell Rows 3×5
4) Dips 3×8
5) Face Pulls 3×8
How does that sound?
If you can’t do certain exercises or need substitutes, please let me know.
Alternate the two workouts above.
George Phillips says
atJosh,
THis is what I have looking for, My plan is to alternate from Mon, Wed and friday.
Sounds dumb but, I have been doing this for a long time but, after leaving Alaska, loosing all my paper work and having to work so much well, Now, its time for the body, to get back into the shape I was before.
I am going on your site today and reading all that I can , I do have some issues with squats because of left side lower leg. I have a shattered fusion , extreme muscle loss in left leg and knee problem.
But, I am positive and do more than most people. War is hell, but, attitude is first place. You might think I’m crazy but, I loved the smells, the sounds, but getting blown up so much was not by priority.
Its folks like yourself that offer your time to help guys like us, TO rebuild, and to create a positive mindset.
Bless you brother and thank you for your time,
George
George Phillips says
atHi Josh
Doing great with these workouts, now, I need your help again,
I want to incorporate a full workout using the alternate workouts, but with more intensity such as bench, pen rows and so forth.
As of now, I am able to to 5X5 in pullups no problem,I am coming along fine, the only issue I have is the eating, I have always held 3 meals and now, I use protien powder its the AMP from GNC.
I really enjoy doing the workouts but, feel I am missing something, actually, the want to do more without over training.
Its incredible to see the strength I have gained and the the shape I am getting in. For being 61 soon 62, well, I think I am almost at the, “Damn you look good”.
Any suggestions would be great to say the least.
Cares brother!
Joshua says
atI have tons and tons of weight training programs within the WLC Workouts Manual.
If you don’t already have a copy, you can get one today and I’ll recommend a weight training program within that manual for you.
If you are making good progress with the current workout program, I would continue with that one until you are no longer making progress.
Then take a break for about a week and start one of the weight training programs in the WLC Workouts Manual.
Just let me know. I am here to help whenever you need it.
I am very glad you are getting great results. 5 sets of 5 pull ups is amazing. Most people in this world can’t even do a single pull up so congratulations!!! Keep up the great work!!!