Deltoids exercises?

[LordGrover]

I've recently taken a few 'before' polaroids when I started a new regime a few weeks ago.
It's clear I'm guilty of developing vanity 'mirror muscles' as my lateral and anterior delts are okay, but from the side and rear my posterior delts are lacking.
Apart from the obvious bent over lateral raises, what else could I do? NB Cable machine at gym is a bit rubbish so facepulls not really an option.
Would T-Bar rows and Pendlay rows make a significant difference, or are they too Lats specific?
Any recommendations for specific exercises to balance things up a little?

• Edited as original post was inaccurate

Edited by LordGrover on Wednesday 21st October 09:21

[Driller]

Isn't military press the best for medial deltoids?

[LordGrover]

You're right. Sorry to mess about.
Edited first post as on closer inspection of photos it's rear delts that are much more the issue.

[didelydoo]

LordGrover said:

You're right. Sorry to mess about.
Edited first post as on closer inspection of photos it's rear delts that are much more the issue.

Rear delt DB fly (chest supported on a bench helps)
Old schools chest expenders/band pull aparts
Light bent over BB rows, to your nose/forehead, with elbows flared out (chest supported on a bench for this too helps, need to go light and keep the line)

That's what I like best/works well for me.

[944fan]

Lots and lots of swimming :-) Proper swimming not head up breaststroke.

My shoulders are relatively much bigger than other upper body muscles.

[Hoofy]

What d said!

I particularly like the "slightly bent over rows" (think of the angle) as you can do these to failure and go much heavier safely.

[LordGrover]

I can't quite picture bent over rows on a bench. Is this a steeply angled bench about 15-20° from vertical so stand with legs/feet either side of seat? I'll have a play to see how that works.
Rear DB flye is one I'd forgotten about - ta.

I'm a rubbish swimmer, I find it boring as hell and my gym doesn't have a gym. I'm sure it'd help but not for me.

[chris watton]

I find that (bent over) reverse DB fly's hit that particular spot quite well.

[Hoofy]

LordGrover said:

I can't quite picture bent over rows on a bench. Is this a steeply angled bench about 15-20° from vertical so stand with legs/feet either side of seat? I'll have a play to see how that works.
Rear DB flye is one I'd forgotten about - ta.

Just lean over slightly while keeping your back straight. You may have to bend your knees a little to maintain the posture. Think about the muscle that is being activated when you perform the row and you'll understand how it works.

[TheJimi]

Face pulls should help too, I'd imagine...

Edit: Baws, just re-read your post LG, spotted the bit about rubbish cables.

Edited by TheJimi on Wednesday 21st October 13:42

[Hoofy]

TheJimi said:

Face pulls should help too, I'd imagine...

Edit: Baws, just re-read your post LG, spotted the bit about rubbish cables.

Edited by TheJimi on Wednesday 21st October 13:42

I suppose they're possible with DBs if you lie on a bench on your front? #thirdworldgym

[TurboHatchback]

didelydoo said:

Rear delt DB fly (chest supported on a bench helps)
Old schools chest expenders/band pull aparts
Light bent over BB rows, to your nose/forehead, with elbows flared out (chest supported on a bench for this too helps, need to go light and keep the line)

That's what I like best/works well for me.

These plus the reverse Pec Dec machine with a horizontal grip and elbows held high for me (one of the only machine exercises I do). If the cable machine is no good is there a lat pulldown machine that could be re-tasked for face pulls?

Back is my favourite workout and hence some way ahead of the rest of me so my rear delts benefit from this (relatively speaking). If in doubt do more back work!

[Autopilot]

I do rear delt dumbbell flyes while seated, eg sit on the very end of a bench, touch dumbells behind your calves, and raise level with your head / shoulders.

I've tried reverse peck-dec fly's also but find it works my rhomboids and the secondary action is on my rear delts so stick with the dumbells.

[popeyewhite]

Autopilot said:

I do rear delt dumbbell flyes while seated, eg sit on the very end of a bench, touch dumbells behind your calves, and raise level with your head / shoulders.

This is nearly the same as prone db flyes but it's better IMO: Very important to keep the rear delts under tension the whole time, oh and don't touch the dumbbells behind your calves - keep them about a foot apart and keep the elbows out. When extending throw them forward slightly. Tension is the key with posterior delts.

[Hoofy]

popeyewhite said:

Tension is the key with posterior delts.

Why's that then?

[popeyewhite]

Hoofy said:

popeyewhite said:

Tension is the key with posterior delts.

Why's that then?

Because it's the key factor most often neglected in not only posterior, but also lateral deltoid work. Tension is obviously important in all lifts, but where heavier weight is involved (ie compound and primary lifts), tension is easier to maintain. For multi-rep light lifts however... .

[Hoofy]

popeyewhite said:

Hoofy said:

popeyewhite said:

Tension is the key with posterior delts.

Why's that then?

Because it's the key factor most often neglected in not only posterior, but also lateral deltoid work. Tension is obviously important in all lifts, but where heavier weight is involved (ie compound and primary lifts), tension is easier to maintain. For multi-rep light lifts however... .

Ah! I have been messing about with isometric work of late seeing as someone broke my finger.

[popeyewhite]

Hoofy said:

Ah! I have been messing about with isometric work of late seeing as someone broke my finger.

How'd that happen?

[LordGrover]

I expect he put it where he oughtn't.

[popeyewhite]