posterior deltoids and bulk of shoulders

[KarateKid7]

How can weight training and/or callthisthenics be used to really hit the posterior deltoids ebcause for the anterior, I am doing vertical raises with dumbells. I need to build the posterior also if I am to increase shoulder bulk so please help me. I suspect dumbel rows do the job but I am not sure.

[Mith]

when working these as a lot of folks do not realize that there are several smaller muscles that work together in the posterior delts and they use too heavy of a weight.

One excercise you can do to strengthen them is to lie on your side with your bottom arm outstreched. You elbow will be bent so that your free arm is at a 90 degree angle. Then grip the dumbell and lift it up keeping your elbow locked into your side.

You will feel it work

I will try to find a diagram for you and post it later.

[Mith]

http://www.bodybuilding.com/fun/shoulders.htm

[fangshi]

Just a quick reply . The old standard for building the posterior delts with dumbells is standing (bent over ) dumbell laterals .

[Hudson]

For overall bulk you'll want overall development... dumbell front raises, side lateralls, bent over laterals, military presses, arnold presses.

Oh, and a tip of advice - When I start out doing shoulder work, I take a light weight and focus on the contraction of the proper muscle in the deltoids. That way I know what feeling to look for when I'm lifting heavy weights.

[Mr Pockets]

Do shoulder flyes bent over so your torso is parallel with the ground.

[KarateKid7]

Cheers guys.

[solar_kid]

Do be careful how much resistance you put on your shoulder. The small muscle groups seem to tear more easily (at least for me) that I would have expected.

[dtstiachi]

Mr.Pockets,

you hit the nail on the head. That will help the rear delts. Try it you'll like it.

[dtstiachi]

make sure to keep your knees bent and your BACK STRAIGHT.