Question about Rear delts and forearm workouts...

[Lethalweapon007]

Got any tips/techniques for working the rear delts without cables/pullays?

[Big H]

Dumbbell Rows are feasible, but don't forget to check out Bent Over Rear Delt Raises. These can be done seated or standing and bent over. Here go some links to pics of it:

Start position:
http://www.bodybuilding.com/fun/2002/bentheadbench1.jpg

End of movement:
http://www.bodybuilding.com/fun/2002/bentheadbench2.jpg

They really are easier to work with cable, but it can be done very well with free weights. The key is proper form, proper weight, and slowly executing the raise. Glad your taking interest in building this neglected muscle though, most people pass it over. Also look into adding Arnold Press to your routine; great overall shoulder builder

[houston911]

My favorite rear delt exercise is the one where you bring the cables from the top and pull them down with your arms forming an x. hope thats not confusing.

for forearms just grab some weight and curl your wrist

[Lethalweapon007]

Dumbbell Rows are feasible, but don't forget to check out Bent Over Rear Delt Raises. These can be done seated or standing and bent over. Here go some links to pics of it:
Start position:
http://www.bodybuilding.com/fun/2002/bentheadbench1.jpg
End of movement:
http://www.bodybuilding.com/fun/2002/bentheadbench2.jpg
They really are easier to work with cable, but it can be done very well with free weights. The key is proper form, proper weight, and slowly executing the raise. Glad your taking interest in building this neglected muscle though, most people pass it over. Also look into adding Arnold Press to your routine; great overall shoulder builder


I've been doing the standard press with frees, I haven't used the Arnold technique (with the palms facing towards than turning them outward at the end of execution) yet, but It looks like you can really work the ant. delts and supporting muscle groups better if it's done correctly... can't wait to incorporate this...

Thanks bruh...

[Lethalweapon007]

My favorite rear delt exercise is the one where you bring the cables from the top and pull them down with your arms forming an x. hope thats not confusing.
for forearms just grab some weight and curl your wrist

My cuzo said something about holdin some light weight, and rotating your wrist... I don't know if it's safe to do or not.

In the meantime I've been doing like you said, I keep my forearm rested on my knee, with the palm facin downward and I curl the weight upward in one direction then I flip it (with my palm facin upward) and repeat...

thanks

[houston911]

My cuzo said something about holdin some light weight, and rotating your wrist... I don't know if it's safe to do or not.
In the meantime I've been doing like you said, I keep my forearm rested on my knee, with the palm facin downward and I curl the weight upward in one direction then I flip it (with my palm facin upward) and repeat...
thanks

no problem. and if youre one of them nikkas that rubs it out daily (pause) be sure to alternate hands. gotta keep your muscles symmetrical. ya dig?

[Big H]

I've been doing the standard press with frees, I haven't used the Arnold technique (with the palms facing towards than turning them outward at the end of execution) yet, but It looks like you can really work the ant. delts and supporting muscle groups better if it's done correctly... can't wait to incorporate this...
Thanks bruh...

Yea Arnolds should be thrown into any shoulder routine. If you really wanna have a serious shoulder day, try supersetting your Dumbbell Press with the Arnold Press. Jumping right into the Arnold press following a dumbbell press set will blow you away with the pump. I superset most of my exercises on shoulder day because it allows me to hit the many muscles in a short period of time. Front Raises and Lateral Raises can also be superset; crazy pump.

And then of course you can always dig in the trenches and bang out the 45 lb. plate complex. Grab a plate, both hands on the sides (3 and 9 o'clock) and do 10 reps of front raises, immediately after the last rep place your hands together at the top of the plate and do 10 reps of Upright Rows with the plate, and for the finale go back to the 3 and 9 o'clock placement and throw up 10 Military presses overhead. Non-stop of course haha, no rest! Save this for the end, great way to close out a shoulder day.

[Lethalweapon007]

no problem. and if youre one of them nikkas that rubs it out daily (pause) be sure to alternate hands. gotta keep your muscles symmetrical. ya dig?


:laugh:

yes sir!

[Lethalweapon007]

Yea Arnolds should be thrown into any shoulder routine. If you really wanna have a serious shoulder day, try supersetting your Dumbbell Press with the Arnold Press. Jumping right into the Arnold press following a dumbbell press set will blow you away with the pump. I superset most of my exercises on shoulder day because it allows me to hit the many muscles in a short period of time. Front Raises and Lateral Raises can also be superset; crazy pump.
And then of course you can always dig in the trenches and bang out the 45 lb. plate complex. Grab a plate, both hands on the sides (3 and 9 o'clock) and do 10 reps of front raises, immediately after the last rep place your hands together at the top of the plate and do 10 reps of Upright Rows with the plate, and for the finale go back to the 3 and 9 o'clock placement and throw up 10 Military presses overhead. Non-stop of course haha, no rest! Save this for the end, great way to close out a shoulder day.


Now that's clubber langin it to the extreme... I'm guessin' usin a single plate is better than using 2 separate dumbells to increase the symmetry of motion?

Appreciate the tips fam, I've been an on again off again kinda guy with the weights (I'd get bored with it). I think it's in part because of my routine, which is kinda robotic, I can see now from yall point of view, that switchin up and flipin it with various techniques is the key...

thanks

[Big H]

Yea Arnolds should be thrown into any shoulder routine. If you really wanna have a serious shoulder day, try supersetting your Dumbbell Press with the Arnold Press. Jumping right into the Arnold press following a dumbbell press set will blow you away with the pump. I superset most of my exercises on shoulder day because it allows me to hit the many muscles in a short period of time. Front Raises and Lateral Raises can also be superset; crazy pump.
And then of course you can always dig in the trenches and bang out the 45 lb. plate complex. Grab a plate, both hands on the sides (3 and 9 o'clock) and do 10 reps of front raises, immediately after the last rep place your hands together at the top of the plate and do 10 reps of Upright Rows with the plate, and for the finale go back to the 3 and 9 o'clock placement and throw up 10 Military presses overhead. Non-stop of course haha, no rest! Save this for the end, great way to close out a shoulder day.
Now that's clubber langin it to the extreme... I'm guessin' usin a single plate is better than using 2 separate dumbells to increase the symmetry of motion?
Appreciate the tips fam, I've been an on again off again kinda guy with the weights (I'd get bored with it). I think it's in part because of my routine, which is kinda robotic, I can see now from yall point of view, that switchin up and flipin it with various techniques is the key...
thanks

Well I suppose it could also be done with dumbbells, but for some reason the plate just feels great. I suppose it helps maintain symmetry since the weight has to be moved on both sides at the same time. Using Dumbbells can cause issues for some people if they are not disciplined enough throughout the range of motion, while keeping proper form.

I just feel using the plate puts your hands in the best possible position. Really helps tie everything together in my opinion. When I was lifting with the cats on the football team this was one of the more unconventional exercises they would do. You would be surprised the amount of unspoken workouts these cats do at most D-1 schools; sh*t I never seen or considered.

[houston911]

[QUOTE=Lethalweapon007]

Well I suppose it could also be done with dumbbells, but for some reason the plate just feels great. I suppose it helps maintain symmetry since the weight has to be moved on both sides at the same time. Using Dumbbells can cause issues for some people if they are not disciplined enough throughout the range of motion, while keeping proper form.

I just feel using the plate puts your hands in the best possible position. Really helps tie everything together in my opinion. When I was lifting with the cats on the football team this was one of the more unconventional exercises they would do. You would be surprised the amount of unspoken workouts these cats do at most D-1 schools; sh*t I never seen or considered.

how many sets do u do of that superset with the plate?

what are some more unconvential exercises?

[Big H]

how many sets do u do of that superset with the plate?
what are some more unconvential exercises?

3 sets of the Plate complex is good enough, but remember it depends when you actually do them and how intense your workout already is. 45 lb. plate is not exactly heavy but gets the job done. Some people who just start out doing them might want to use a 35 lb. or even 25 lb. until they are used to it. Doing just one set equals 30 reps, but some people find one set to be sufficient if your doing them at the end of your workout.

As for the other workouts, these cats would do sh*t in suicide style with partners. For example one thing we used to do was Barbell curl Suicides. You'd pair up with someone, facing each other, and load a 45 lb. barbell with light weight. You'd begin with one rep, and then pass it off to ya partner. He does one rep then passes it back, you in turn do two reps, and so on and so on. You go up to level 10, but now for the killer you count back to 1.

There was also a workout for Triceps where you'd lie on the floor, on your back head to head with a partner. You'd load a 45 lb. bar with light weight again and begin doing skull crushers, after each rep passing it off to your partner all the way up to ten like the barbell suicide.

One of my favorites was doing 21's for all exercises. 21's are when you do 7 partial reps for both portions of the lift, followed by 7 complete reps of the motion. (example barbell curls: 7 reps from full extension to 90 degree angle, followed by 7 reps from 90 degree angle to full contraction, finished with 7 reps of the full motion). The pump you get from 21's is incredible and have been shown to force incredible amounts of growth with both light and heavy weight.

Stuff like that, along with variations on lifts like Floor Bench Presses, Stomach Vacuums, Kettlebell exercises, Medicine ball work, Bent Press (one armed barbell military press form), Dumbbell Pull-overs, Cuban Press, and Handstand Push-Ups (one of my favorite shoulder exercises, true test of strength).

[Seven One Three]

Big H, post some pics of urself, until you do, your a tiny asian, and your advice is bullsh*t

[khalid a.k.a Genocide]

Got any tips/techniques for working the rear delts without cables/pullays?

my traps have gotten thick with alot of Barbel(BB) Shrugs, Dumbbell shrugs and deadlifting.

For BB shrugs, you can shrug with the bar in front of you or behind you. cool bb shrug variation there. And deadlifting also has a tremendous effect of trap growth. so play around with those.

If you really want direct work for your forearm, get some grippers and work on those. or just simply do variations of wrist curls, seated, standing, reverse wirtst curls, etc. But I tend not to do exercises that hit directly on my forearms because the forearm already take a heavy pounding from doing other exercises such as deadlift, power cleans, bicep curls, overhead press and so forth.

[highgrade]

Got any tips/techniques for working the rear delts without cables/pullays?


GOAT forearm exercise is the heavy bar or light weight, while sitting on bench forearm curl - hold the bar towards the ends of ur fingers but not so far that u lose control and curl just hand all the way up stopping at end. i do 4 sets, the last to failure- it will burn so bad but i promise u you will see results. in high school i was very serious on the lifting and my forearms was so big people used to crack on me saying it was cause i was jackin too much (no homo)

[Lethalweapon007]

GOAT forearm exercise is the heavy bar or light weight, while sitting on bench forearm curl - hold the bar towards the ends of ur fingers but not so far that u lose control and curl just hand all the way up stopping at end. i do 4 sets, the last to failure- it will burn so bad but i promise u you will see results. in high school i was very serious on the lifting and my forearms was so big people used to crack on me saying it was cause i was jackin too much (no homo)


Yeah, they work. And that burn is suttin' serious, lol.