lateral raises? and rear delts

[sportsclub]

should these be done in 3 sets 8-12 to grow or is it best to got 6-8? Not sure which would get the most growth. And what is the best exercise for rear delts. My rear delts are making my tri's and arm look sloppy. THanks

[johnsmith]

good rear delt exercises include BB rows, and powercleans. If you have to do laterals to get your rear delts up, you are not rowing or cleaning enough. my opinion, anyway.

JS

[sportsclub]

I have a fiffy shoulder so rows have always brought on pain--and I have tennis elbow which doesnt help. Maybe I was using too much weight? I know my form is good with them though. As for cleans they seem too dangerous to do in my basment alone

[Nemesis RR]

have your chest supported on a bench, horizontal with the floor, that allows you to extend your arms in front of you.

Pull a straight bar or dumbells, WITHOUT arching your lower back, in a direct line with your shoulders ( not back toward your stomach ) pulling your elbow as far back as possible.

[jimmachak.com]

Agree exactly with the form described. As far as rep range, if you do two sets to failure after a good warmup set then you can implement both the 8-10 or even 10-12 rep set with the last two reps at failure and then the 3rd set go a bit heavier and fail at 6-8. It should do the trick if you are using proper form.

With your injuries you might want to prioritize and complete the rear laterals first in your delt routine.

Hope this helps...