Broad, well-defined shoulders are indicative of a commanding physique, but developing them necessitates more than a frontal assault. If you want fully developed shoulders, you must include rear delt exercises in your training routine on a regular basis.
The rear deltoids provide strength in rowing movements, aid in stability in pressing movements, and are largely responsible for the mid-to-upper back’s lean, toned appearance, she adds.
Unfortunately, the rear delts are often the weakest of the three heads that comprise the deltoid, according to Dale. This is largely due to a sedentary lifestyle, which, not surprisingly, frequently results in poor posture.
If you don’t address the muscular imbalance between the front and back of your shoulders, you could end up with poor shoulder mobility and mechanics — and possibly set yourself up for a shoulder injury.
To begin, here is a list of seven of the best rear delt exercises to include in your routine.
Follow a program with a 2:1 ratio of pulling to pushing exercises to compensate for any weakness in the backs of your shoulders — and to develop those enviable shoulder caps. Begin by incorporating some of the moves listed below into your workout.
Table of Contents
1. Reverse fly with dumbbells
Exercises for the rear delts with a dumbbell reverse fly.
Procedures:
i. Stand uprightly with your feet hip-width apart and holding a dumbbell in each hand.
ii. Push your hips back and your waist forward until your torso is almost parallel to the floor. Allow your arms to hang down straight, palms facing each other.
iii. Maintain a slight bend in your elbows as you raise your arms out to the sides until they reach shoulder level, keeping your back flat and abs engaged.
iv. Squeeze your shoulder blades together at the top of the movement.
v. Slowly reverse the movement to return the weights to their starting position, and then repeat for reps.
2. Resistance band
A resistance band should be tied to a stable point several inches above your head.
Procedures:
i. With your hands about six inches apart and facing the anchor point, grab the band with an overhand grip.
ii. Step back from the anchor point, arms outstretched in front of you, until you feel tension in the band.
iii. Pull the band toward your face while keeping your back straight and your elbows high, stopping when the band reaches your nose.
iv. Return to the starting position by slowly reversing the move, and repeat for reps.
3. Row inverted
Procedures:
i. Place a bar at waist height in a rack and lie on the floor beneath it.
ii. Grab the bar with both hands slightly wider than shoulder width and hang with your arms fully extended using an overhand grip. Your hands should be directly beneath your shoulders, and your feet should be hip-width apart. This is your starting point.
iii. Pull your chest up to the bar while keeping your body straight from head to heels, and pause briefly at the top of the movement.
iv. Lower yourself slowly until your arms are fully extended, then repeat for reps.
4. Bend-over dumbbell row.
Exercises for the rear delts with a dumbbell bent over a row
i. Stand uprightly with your feet hip-width apart and holding a dumbbell in each hand.
ii. Engage your core muscles, push your hips back, and hinge forward at the waist until your torso is almost parallel to the floor. Allow your arms to hang down straight, palms facing each other.
iii. Squeeze your shoulder blades together as you pull the weights up to your sides, keeping your back flat.
iv. After a brief pause, return the weights to their starting position.
v. Rep for a total of 10 reps maximum.
5. Raise the Y-T-I dumbbells
i. Face down on a stability ball or bench, with a dumbbell in each hand. Allow your arms to hang straight down, palms facing each other, toward the floor.
ii. Raise both arms at 45 degrees to form a “Y” shape while keeping your head neutral. Take a brief pause. Once they is done, return the weights to the start position.
iii. Lift the weights again, this time straight out to your sides in the shape of a “T,” palms down. Before lowering the weights, take a brief pause at the top of the movement.
iv. Finally, lift the weights by extending them straight behind you, palms facing each other, to form a “I” shape. Hold for a few seconds before lowering the weights.
v. Rep the entire sequence as many times as you want.
6. Arnold press with dumbbells
i. Holding a dumbbell in each hand, sit or stand with your feet hip-width apart.
ii. Curl the weights up to shoulder level, palms facing you, while keeping your back flat and core engaged. This is your starting point.
iii. Keeping the weights at the same height, externally rotate your arms out to the sides, palms facing the front of the room, and press the weights overhead.
iv. To return the weights to their starting position, reverse the move.
v. Rep for a total of 10 reps maximum.
7. Cobra with bodyweight on a stability ball
Rear delt exercises with a cobra stability ball
i. Lie face down on a stability ball with your abdomen on it and your legs straight behind you. To support your weight on your toes, flex your feet.
ii. Extend both arms in front of you to form a “Y” shape while keeping your gaze on the floor. Your palms should face the ground.
iii. Sweep both arms out to the sides and back behind you as you lift your chest and look forward. Finish with both arms behind your back and your thumb pointing to the ceiling.
iv. Repeat the movement in the opposite direction to return to the starting position. To make the move more difficult, add weights.
HOW DO YOU HIT REAR DELT?
To lift, push, and pull without injuring your shoulders, you must have strong shoulders.
Gaining shoulder strength necessitates working a variety of muscles from various angles. The front deltoid muscles, which are located on the front of your shoulders, are somewhat dominant in many exercise movements. Strengthening the partnering middle and rear deltoids is also very necessary.
All of these muscles work in tandem to keep our shoulders stable. However, the rear deltoids can be difficult to target.
These three exercises will help you gain rear deltoid strength and overall shoulder strength. Try incorporating a couple of these exercises into your weekly strength workout.
1. Rows with a single arm bent over
This move is best done on the day(s) of the week when you work out your shoulders and back. Finish up your back day with this multi-joint movement to help you gain rear deltoid strength.
Dumbbells and a bench are required
The following muscles were worked: posterior deltoids, back, biceps, and transverse abdominals.
Procedures:
i. Set your left knee and hand on the bench.
ii. To provide support, extend the opposite leg slightly behind you on the floor.
iii. With your arm extended toward the floor, hold a heavy dumbbell in your right hand.
iv. Pull the weight up toward your ribcage.
v. Squeeze your shoulders together at the top of your repetition.
vi. Lower the weight with control.
vii. Repeat on 1 side for 10 to 12 reps. Then switch to the other arm and repeat for a total of three sets.
2. Lateral Raises While Standing Bent
Start with lighter weight when performing a long arm lateral movement. As you gain strength, you can progress to a heavier weight. Starting a move like this with heavy weight can put you in danger of injuring yourself. A lighter weight will still allow you to build strength in a safe manner.
Requirement: A pair of light to medium dumbbells.
Shoulder girdle, posterior, and middle deltoids were worked.
Procedures:
i. Keep your palms facing each other while holding a pair of dumbbells.
ii. Stand shoulder-width apart, soften your knees, and bend forward at the waist. Elbows should be soft, and weights should be in line with your chest.
iii. Raise your arms up and out, like wings, until they are parallel to the floor.
iv. At the top of the move, squeeze your shoulder blades together.
v. Slowly and carefully return to the starting position.
vi. The weights used should be light enough to allow for 10 to 12 repetitions. Do 2 to 3 sets.
3. High Pull Cable Machine with Ropes
This move is a great way to vary your shoulder workouts, but it does necessitate the use of some gym equipment. Changing the angles of your muscle training can really target your deltoids in ways they aren’t used to being targeted. This will strengthen you.
Cable machine with a double handle rope attachment is required.
Rear and middle deltoids were worked
Procedures:
i. Place your feet hip-width apart.
ii. Adjust the height of the cable attachment to about chest height, then attach the rope handle to it.
iii. Stand with your feet hip-width apart and take a step back, extending your arms in front of you.
iv. Pull the ropes toward you, separating them as you go. To help target those deltoids, keep your elbows up high.
v. Return the arms to the starting position slowly and with control.
vi. The weight should be light enough to allow for 10 to 12 repetitions. Do 2 to 3 sets.
IS REAR DELT BACK OR SHOULDER?
The rear delts are activated more in a back workout than in a shoulder workout, but only as a secondary muscle. As a result, hitting the rear delts after a back workout is the better option.
They do, however, engage in primary shoulder exercises such as dumbbell press to a lesser extent.
As a result, here are two pointers from us.
After a back workout, work on your rear delts separately.
When you do back exercises like bent-over or T-bar rows, your rear delts, mid traps, and rhomboids are all engaged.
On your back day, these rear delts are already trained as secondary muscles. As a result, it is preferable to include some rear delt isolation exercises to target them specifically at the end of the back workout.
Many bodybuilders have already found success with this technique.
However, training the rear delts on a back day is acceptable, but you must understand one thing, which is explained in the second tip, if you want to build a massive rear delt.
Do not train your back and shoulders on consecutive days.
In the same way that back training recruits the rear delts, shoulder workouts do as well.
If you train your back and rear delts on one day and then do a shoulder workout the next, you are not giving your delts enough rest. This may stifle your rear delt growth and make them weak.
Sufficient recovery time will allow you to help them grow and become strong as well.
WHAT EXERCISES WORK THE REAR DELTOIDS?
Pullups with Assist
Pullups are a powerful exercise movement. However, most people lack the upper body strength to perform one without assistance. This exercise not only works for your back, but also your shoulders, rear deltoids, and biceps.
The following equipment is required: an assisted pullup machine.
The following muscles were worked: latissimus dorsi and shoulders, including the rear deltoids.
i. Adjust the weight deduction on the machine’s side. Choose the appropriate amount and set it.
ii. Climb onto the kneepad and push it down until it is low enough for both knees to rest on.
iii. The knees should be hip-width apart.
iv. Keep your palms facing away from the center while holding the outer handles above you.
v. Lower yourself to the starting position by extending your arms.
vi. Raise your body until your chin is level with or above the handles.
vii. Hold the position for a few seconds, then slowly lower yourself down.
viii. Maintain your shoulder blades engaged. They must be pushed back and down.
ix. Begin with 6 to 8 reps and gradually increase to 10 to 12.
x. To challenge yourself, gradually reduce the assisted weight amount as you gain strength.
Other exercises are listed above.
