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People take tremendous care and show unparalleled focus on building and toning the front and the side deltoids found in the shoulder region. However, everyone seems to forget the rear deltoid muscles, which leads to an imbalance in the three deltoid heads causing all sorts of complications.
Rear deltoids are quintessential to having a good posture and go a long way in minimizing the risk of a rotator cuff injury. These also aid in improving the overall strength of the upper body and provide great support while lifting heavy weights.
However, keep a couple of things in mind before rushing in to develop the rear delts:
Ensure that there is enough variety in the workout routine to train the whole shoulder region. Do not leave out any region from the training program.
Always work with weights that you can handle. Beginners are advised to train with free weights under expert supervision.
Rows are great for toning the deltoids, and one should pepper their workout routines with these exercises.
Let us not wait any longer and look at the five exercises that you could add to your training program to strengthen your rear deltoids.
#1 Bent-Over Dumbbell Lateral Raise
The bent-over dumbbell lateral raise targets the entire shoulder with a focus on the rear deltoids. The exercise is very effective in improving the overall conditioning and strengthening the shoulder region.
Also, read 5 Ultimate Rear Delt Exercises To Build Strong & Muscular Shoulders.
Instructions
Step 1: Hold dumbbells in both the hands with slightly bent knees, straight back and bent hips. The torso should be parallel to the floor with a slight bend in the elbows. The palms should be facing each other in the initial position.
Step 2: Raise the arms sideways such that the elbows are positioned at almost the height of the shoulder. Ensure that the upper arms are perpendicular to the torso.
Step 3: Pause for a moment and return to the initial position.
Repeat the exercise for the recommended number of times.
Important tips: People with back problems could even perform this exercise while sitting on a flat bench. Avoid any unwanted torso movement while performing the dumbbell lateral raise.
Get your own set of dumbbells by clicking at the link: Buy Here
Next up: Dumbbell Reverse Fly
#2 Dumbbell Reverse Fly
The entry-level dumbbell workout is highly effective in building the shoulder, especially the rear deltoid muscles. Along with working on the shoulder, the reverse fly also targets the upper back region.
Instructions
Step 1: Hold dumbbells in both the hands and stand with slightly bent knees. Have a straight back and slightly bend forward using your hips.
Step 2: Move both the arms sideways by ensuring a slight bend at the elbows. Squeeze your shoulder blades while lifting the dumbbells.
Step 3: Pause for a moment and return to the initial position.
Perform the exercise for the recommended number of repetitions.
Important tips: A variation of this exercise could also be performed either by sitting or by lying prone on an incline-decline bench. Do not rush through the exercise and focus on slow progressions.
Next up: Cable Rear Delt Row
#3 Cable Rear Delt Row
Cable rear delt row is a great exercise for targeting the posterior deltoids and with its simple motion, it could be performed by people of different age groups and diverse skill levels.
Also, read 5 Powerful Deltoid Exercises for Bigger Delts.
Instructions
Step 1: Sit on a flat bench facing a cable machine. Grab the cable attachment with an overhand grip. The arms should be parallel to the floor and extended to the maximum.
Step 2: Pull the attachment towards your chest. Continue the motion until the elbows travel behind the back. Ensure that the arms are parallel to the floor throughout the duration of the exercise.
Step 3: Pause for a moment and return to the initial position.
Repeat the exercise for the recommended number of times.
Important tips: You could also perform this exercise by using an elastic band as well. Regarding the posture, you could execute it even while standing for variable resistance.
Next up: Barbell Rear Delt Row
#4 Barbell Rear Delt Row
The barbell rear delt row shares a lot of similarities with the barbell row. However, this exercise actives that rear deltoids in the shoulder area.
Also, read 5 Effective Shoulder Workouts with Dumbbells.
This is an intermediate level exercise, and beginners should perform the exercise under expert supervision.
Instructions
Step 1: With a straight back and slightly bent knees, grab the barbell with a wide grip. The palms should be facing towards the body. In the initial position, the torso should be parallel to the floor.
Step 2: Pull the barbell towards the chest while squeezing the rear deltoids. Ensure that the arms are perpendicular to the ground while pulling the barbell.
Step 3: Pause for a moment and return to the starting position.
Repeat the exercise for the recommended number of times.
Important tip: People with lower back pain should avoid the exercise or perform under expert supervision.
Next up: Face Pull
#5 Face Pull
The face pull targets the shoulder muscles, biceps, triceps and the traps. This exercise could be performed by people of diverse skill levels and is very effective in improving the rear deltoids.
Also, read 4 Useful Shoulder Press Exercises.
The only machine you need to perform the face pull is the cable machine.
Instructions
Step 1: Stand in front of high pulley facing the cable machine. Grab the rope attachment with a secure grip to finish the initial position of the exercise.
Step 2: Pull the attachment towards your face in unison. Ensure that the arms are parallel to the ground while pulling the attachment.
Step 3: Hold for a moment and return to the starting position.
Repeat the exercise for the recommended number of times.
Important tip: Always ensure a proper form while performing the face pull.
Which of these exercises do you think is the best for stronger rear deltoids? Let us know in the comments below!
