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I'm having trouble finding a good lift for my rear delts. I've been doing face pulls, but it feels like I incorporate my traps too much and I'm not sure how to fix it. Any suggestions? Any other lifts you would recommend? I don't want to have to do like 3 different lifts. I'd like to pick just one effective one.

I'm having trouble finding a good lift for my rear delts. I've been doing face pulls, but it feels like I incorporate my traps too much and I'm not sure how to fix it. Any suggestions? Any other lifts you would recommend? I don't want to have to do like 3 different lifts. I'd like to pick just one effective one.

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[–] 2 pts

I'm not a fan of isolation exercises in general, but since it is your question, I would suggest putting yourself in a bent-over row position and perform reverse flys with dumbbells in a pronation grip

Lower weight and higher rep is better since the rear delt is a small muscle and using too much weight will result in the activation of other muscles to compensate. 10-20lbs should be enough for this.

This is a picture of the exercise: https://i.ytimg.com/vi/Tm_6m8iaVrM/maxresdefault.jpg

Notice how his hands are sideways in pronation grip. Not sure why he's resting his head on a bench, that is un-necessary.

[–] 1 pt

I don't know if you've tried this yet but, how about doing cable rows a bit higher to get more rear delt and trap activation? It helped me more with traps then rear delts but I still saw a difference after a few weeks.

[–] 0 pt

I'd like to find something that's really meant to isolate the rear delts. I do things that activate the rear delts, like single arm dumbbell rows and lat pulldowns, but I want to really target the rear delts.

[–] 1 pt

Tenshans

[–] 1 pt

Bent over dumbbell lateral raise. It’s the bomb.

[–] 0 pt

Are you doing anything other than facepulls?

Incline delt row either straight up and down with a barbell or fly motion with dumbbells

[–] 1 pt

Just face pulls for delts, ya