Introduction
When it comes to shoulder workouts, many people focus on the front and middle deltoids, neglecting the rear deltoids. However, the rear delts play a crucial role in maintaining balanced shoulder strength and preventing injuries. In this blog post, we will explore the 5 best rear delt exercises to build strong, powerful shoulders.
Exercise #1: Face Pulls
Face pulls are one of the most effective exercises to target the rear delts. Not only do they work the rear delts, but they also help improve your overall shoulder health and posture.
How to Perform Face Pulls:
- Attach a rope to a cable machine at eye level.
- Stand facing the machine, and grab the rope with an overhand grip.
- Pull the rope towards your face, keeping your elbows high.
- Squeeze your shoulder blades together and pause for a moment.
- Slowly return to the starting position and repeat.
Best Rear Delt Exercise #2: Bent-Over Dumbbell Lateral Raises
Bent-over dumbbell lateral raises are a simple yet effective way to isolate the rear delts.
How to Perform Bent-Over Dumbbell Lateral Raises:
- Hold a dumbbell in each hand with a neutral grip, palms facing each other.
- Bend your knees slightly and lean forward at the hips, keeping your back straight.
- With a slight bend in your elbows, raise the dumbbells out to the sides until they are parallel to the ground.
- Lower the dumbbells back down and repeat.
Best Rear Delt Exercise #3: Inverted Rows
Inverted rows are a bodyweight exercise that targets the rear delts, upper back, and traps.
How to Perform Inverted Rows:
- Set up a barbell in a squat rack at waist height.
- Lie on your back under the bar, and grab it with an overhand grip, slightly wider than shoulder-width.
- Keep your body straight and your heels on the ground, lift your hips off the floor.
- Pull your chest towards the bar, squeezing your shoulder blades together.
- Lower yourself back down and repeat.
Best Rear Delt Exercise #4: Seated Rear Delt Flyes
Seated rear delt flyes are an isolation exercise that targets the rear delts and helps improve posture.
How to Perform Seated Rear Delt Flyes:
- Sit on a bench with a dumbbell in each hand and your feet flat on the ground.
- Lean forward at the hips, keeping your back straight.
- Hold the dumbbells with a neutral grip, palms facing each other, and slightly bend your elbows.
- Raise the dumbbells out to the sides until they are parallel to the ground.
- Lower the dumbbells back down and repeat.
Best Rear Delt Exercise #5: Reverse Pec Deck Flyes
Reverse pec deck flyes are a machine-based exercise that isolates the target area.
How to Perform Reverse Pec Deck Flyes:
- Adjust the pec deck machine to target your rear delts.
- Sit on the machine with your chest against the pad and your feet flat on the ground.
- Grab the handles with a neutral grip, palms facing each other.
- Pull the handles back, squeezing your shoulder blades together.
- Return to the starting position and repeat.
Conclusion
Incorporating these exercises into your workout routine will help you develop strong, balanced shoulders and reduce the risk of injuries. Remember to start with lighter weights and focus on proper form to ensure you’re effectively targeting the rear deltoids. As you progress, gradually increase the weight to continue challenging your muscles and promoting growth. Don’t forget to warm up before your workout and stretch after to maximize your results and prevent muscle tightness. With consistent effort and dedication, you’ll soon see improvements in your shoulder strength, posture, and overall physique.
Other Resources
- Rear Deltoid Anatomy and Training Tips – This article from Bodybuilding.com provides an in-depth look at the rear deltoid muscle, its anatomy, and additional tips for training it effectively.
- 10 High-Protein Meal Prep Recipes That Are Easy and Delicious
- 5 Best Exercises to Lose Belly Fat
- Biggest Natural Bodybuilder: Diet to Get Massive
- The Ultimate Full Upper Body Workout: A Comprehensive Guide to Transform Your Physique
