• Welcome to realmuscleforum.com
  • Help building rear delts traps

    Discussion in 'For Personal Trainers' started by jailynn24hb, Jun 27, 2012.

    1. jailynn24hb

      jailynn24hb Well-Known Member

      Joined:
      Jan 2011
      Posts:
      82,194
      Likes Received:
      0
      Just got back from the chiropractors with another partially dislocated rib head in my back.

      She has said the reason it is happening is that I have overdeveloped my front and side delts and pecs in comparison to rear delts and traps, causing my shoulders to pull forward, etc.

      At the moment I have been doing for back and traps all along
      1 armed rows
      Pull ups
      Lat pulldown
      Seated rows
      Barbel shrugs

      And recently, under 2 weeks added;
      Upright rows
      Face pulls
      Bent over rows
      Deads


      So wondering what other exercises I could do for those areas or keep going with the newly added ones

      P.s. I know you told me so ewen
       
    2. jailynn24hb

      jailynn24hb Well-Known Member

      Joined:
      Jan 2011
      Posts:
      82,194
      Likes Received:
      0
      Help building rear delts traps

      Last edited by Kimball; Today at 04:32 PM.
       
    3. emininojiq

      emininojiq Well-Known Member

      Joined:
      Dec 2010
      Posts:
      28,494
      Likes Received:
      0
      Help building rear delts traps

      rear delt reverse flyes
       
    4. laxgoaliesrhs

      laxgoaliesrhs Well-Known Member

      Joined:
      Dec 2010
      Posts:
      30,235
      Likes Received:
      0
      Help building rear delts traps

      I do bent over lateral raises as well as face pulls for rear delts, might be a good one to throw in.
       
    5. masoven4u

      masoven4u Well-Known Member

      Joined:
      Dec 2010
      Posts:
      41,749
      Likes Received:
      0
      Help building rear delts traps

      I had the exact same problem a couple of weeks ago.
      You seem to e doing quite a lot for each body part.
      Maybe try reducing the amount of exercises to just 3-4 using heavy sets?
       
    6. herunder88

      herunder88 Well-Known Member

      Joined:
      Dec 2010
      Posts:
      32,444
      Likes Received:
      0
      Help building rear delts traps

      Beat me to it!
       
    7. crormaSoila18

      crormaSoila18 Well-Known Member

      Joined:
      Jan 2011
      Posts:
      38,235
      Likes Received:
      0
      Help building rear delts traps

      Rear Delts -
      Reverse Flys
      Heavy FacePulls / Rear Delt Row (Row to chest, elbows high)

      Traps -
      Deads
      DB Shrugs
       
    8. laxgoaliesrhs

      laxgoaliesrhs Well-Known Member

      Joined:
      Dec 2010
      Posts:
      30,235
      Likes Received:
      0
      Help building rear delts traps

      exaclty what happened to me , shoulders rounding forward ... caused impingment so bad in my shoulder, tore right through 2 RC tendons...

      stretghten ur scaupla, (muscle in between the shoulder blades)

      spapula push ups
      scapula pull ups

      As ur physio for a thera-band and just look up 'scapula rehab' on youtube .
       
    9. casse

      casse Well-Known Member

      Joined:
      Dec 2010
      Posts:
      29,317
      Likes Received:
      0
      Help building rear delts traps

      also the ming row as per our veteran weightlifting food dustbin 'mingster'
       
    10. Canellesao

      Canellesao Well-Known Member

      Joined:
      Jan 2011
      Posts:
      36,073
      Likes Received:
      0
      Help building rear delts traps

      LOL. These Rows are the best rear delt builder imo

      I had a similar problem with my rear delts lagging significantly. My solution was a little more drastic. I stopped doing all front delt work, including all pressing, and introduced the Rear Delt Row. My entire shoulder workout for the past 8 months or so has been Rear Rows, Rear Laterals and Side Laterals. I've lost no size on my front delts in that time and now my medial and rear delts are in proportion.
       

    Share This Page

    1. This site uses cookies. By continuing to use this site, you are agreeing to our use of cookies.
      Dismiss Notice