Think Big....as in BIG V-TAPER!

Consider training rear delts on back day to help blow up your V-Taper....it's true! Although nothing is black and white in bodybuilding or figure, and I always say there's more then one way to skin a cat, I've noticed growth in my own V-Taper as a result of training my rears on back day, NOT shoulder day.

Many back exercises already recruit the rear delts into the picture- bent over barbell rows, reverse grip bent over rows, one arm dumbbell row and seated cable row all call on the rear deltoids to aid in the movement. If this is the case (and it is) why not train rear delts with back?

If you're into the science behind this- here goes: The rear deltoids extend the humorous via horizontal abduction- in which you bring your arms from a beginning point of being in front of the body, to your sides. So obviously it's no surprise that the rear deltoids aid in back exercises- especially rowing movements where you are bringing your elbows BEHIND the plane of your body.

Your rear deltoids assist the lats, rhomboids, and middle traps during back movements, yet are considerably LESS active in movements like overhead shoulder presses, which are chiefly accomplished through your front and lateral deltoids, as well as some triceps. I hope you guys are all still with me on this- basically what I'm saying is there's an arguable case FOR training rears WITH back, not WITH shoulders.

Now granted I have friends who would never consider doing this- some argue that BECAUSE the rear deltoids aren't as fatigued when trained with shoulders you can focus on them better. If they're highly fatigued after a number of exercises (back exercises) then you cannot focus on them as well. Some hit rears a bit on back day and a bit on shoulder day as well (just be sure to allow 48 hours between these two workouts to recover!)

The following is ONE of the many workouts I've used to blast my V-Taper- i.e my back and rear delts. I do not train traps, as big traps aren't desirable in a figure girl, but if you DO train traps, you can easily work some trap exercises into this routine as well. I alter sets and reps according to where I'm at in my training and what my physique goals are, so feel free to insert sets and reps you prefer!

BACK/REAR DELT ASSAULT

1. Wide Grip Lateral Pulldown: Sets, 4. Reps, 15, 12, 10, 8 *I go as wide as I can and focus on form, not weight. I arch my lower back, drop the bar to my chest, and keep my elbows in front of my body as much as possible so I hit the ENTIRE lat (full range of motion.)
2. Reverse Grip Seated Cable Row: Sets, 3. Reps, 10,10,10 *Because of the angle of the arms in relation to the body this is an EXCELLENT lower lat movement. The underhand grip will call the biceps into play a bit, so keep backward lean to a minimum and aim to pull the bar directly towards your midsection.
3. One Arm Smith Machine Row: Sets, 3. Reps, 12, 12, 12*I like doing these on the smith machine because the smith machine is stable, so you don't need to worry about balance as much, therefore you can use more weight (if you want). You can also shift muscle emphasis using hand placement so play around-just be sure to keep that back STRAIGHT.
4. Neutral Grip Front Pulldown: Sets, 4. Reps, 15,12, 10, 8*A neutral grip allows you to go a bit heavier then an overhand grip. This is a great lower lat exercise. Don't swing when you do these, again arch your back, minimize leaning and pull the bar straight down into your upper chest.
5. Supported Two Arm Dumbbell Row: Sets, 3. Reps, 12, 12, 12 *I use an incline bench, adjusted to about 45 degrees. I LOVE this exercise because the bench removes torque and the need for stability- you CANNOT swing or overcompensate with other muscle groups on this exercise! You'll probably have to use lighter weights then you may think in order to really hit the back and rears. I usually feel these in my middle and upper traps a bit as well.
6. Bent over One Arm Cable Lateral Raise: Sets, 3. Reps, 10,10,10 *Next to dumbbells I love cable exercises the most because they provide constant tension, especially in the start position, whereas the dumbbell does not. Since the resistance is horizontal this makes the start position difficult, this may be one you use lighter weight on. I take a wide stance, bend my knees a bit, keep my back flat and use either a palm in (neutral grip) or overhand grip. Try to keep the angle of your elbow the same and force the rear delt to work. This is form exercise, not weight.
7. Reverse Pec Deck Fly: Sets, 3. Reps, 10,10,10 *One of the only machines I like, because rear deltoid exercises are so form based most people don't do them properly. The machine forces your body into the right position by locking your arms (so to speak). Use a palm down neutral position and keep your chest into the pad the entire time. Bring your arms back as far as possible by squeezing your shoulder blades together. I tend to hold these for a count.
8. Bent Over Dumbbell Reverse Fly: Sets 3. Reps, 15, 15, 15 *I go high rep on these, with minimal rest between sets to burn out my rears. I stand legs bent a bit, wide stance, back straight and hold two dumbbells, palm facing inward. Really use the mind to muscle connection to bring the weight back, if done right these will burn out your rears perfectly, which is why I love to finish with them!