1. What Are the Rear Deltoids?
Rear delts are the bumps on the back of the shoulder when you flex. You need to isolate the muscle so that the others don't do the work. The muscle is difficult to isolate and therefore tough to build. All rear deltoid work is high repetition. You work the rear delt to pump blood into the fascia so that it expands and allows the delts to grow. You don't need heavy weights since the rear delts are support muscles and not responsible for the heavy movement. Again, lighter weight and higher reps, more than 10, works best for the rear delts.
2. Warm Up as Always
You probably never do just the rear deltoid pulse alone, but with a group of other exercises. Make sure you include a rear deltoid stretch before you begin your exercises. Put one arm across your upper chest/neck region. Grasp the arm with your other hand and push your elbow toward the neck. Feel the stretch and do the other side.
3. Do the Pulse
Lay face down on a bench. Your arms should hang over the edge of the bench onto the floor and grasp a light set of weights. Keep your elbows straight. Lift your arms directly up in a line perpendicular to the floor, without taking them past shoulder height. Lower them back almost to the floor and lift again. Do pulsing high repetitions and don't focus on the weight. Keep your focus on form so you work the delts, not other muscle groups.
4. Try It With a Bend
Do a rear deltoid lift. Straddle a bench with an incline back and lean the body into the incline. Bend the arms at the elbows and keep them stiff. Hold a lightweight dumbbell in each hand. Begin the exercise with your upper arm in line with the shoulders, elbows bent at 90 degrees, holding the weights in front. Bring the weights together and then back to start position. Keep a pulsing motion going and aim for more reps, not heavier weights.
5. Get Everything Pumped First
Before you even think of isolating the rear delts make sure that your overall deltoids are rock hard and big. According to Dr. Ken E. Leistner, well known expert in weightlifting, only start the focus on the rear delts once you become a 220 lb. mountain of rock-hard muscle. Until then, do good overall exercise for the arms and shoulders.
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