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Strong and reliable shoulder muscles are quintessential for everybody as these muscles are used for almost every arm movement in the daily routine. The extensive use of the deltoid muscles warrants for special care and one should activate this muscle group with targeted training programs.
Furthermore, while performing these exercises, one should include enough variety, which targets all the three heads of the deltoids. Avoiding these muscles could lead to muscle imbalances, which might cause further complications down the line.
Nevertheless, keep in mind to perform proper warm-up exercises before getting to the core training program to flex the muscles and improve blood circulation to the target muscle group.
Note: Beginners must exercise caution while training with free weights and are advised to workout under expert supervision.
Let us look closer at the five effective rear shoulder workouts that one could add to their workout program to build muscular rear deltoids.
#1 Bent-Over Dumbbell Reverse Fly
The reverse fly is a compound exercise that not only targets the rear deltoids but also tones the traps and rhomboids in the upper back region.
Instructions:
Step 1: Stand straight and position your feet shoulder-width apart. Hold the dumbbells in both the arms and place them on the side, parallel to the body. The palms must be facing each other throughout the duration of the exercise.
Step 2: Slightly bend forward while maintaining a straight torso. Gradually raise your arms to the side until they are in line with the shoulders. For maximum efficiency, squeeze the shoulder blades at the end of this motion.
Step 3: Pause for a second and return to the starting position.
Repeat the exercise for the recommended number of repetitions.
Also, read 5 Ultimate Rear Delt Exercises To Build Strong & Muscular Shoulders.
Important tip: People with a history of lower back problems must exercise caution while performing the bent-over dumbbell reverse fly.
Next-up: Rope Face Pull
#2 Rope Face Pull
The face pull is an intermediate strength training exercise that activates the muscles in the back, shoulders and the forearms.
Instructions:
Step 1: Stand in front of a high-pulley and secure the rope attachment using both the hands. Take a step back from the pulley machine until the arms are fully extended and parallel to the floor. Slightly bend the knees and position your feet at a distance that is slightly greater than the width of the shoulders.
Step 2: With a stationary torso, pull the elbows back such that the attachment is right in front of the face.
Step 3: Pause for a second and return to the starting position.
Important tip: Contract the shoulder blades at the end of the pulling motion to target the rear deltoids with increased precision.
Next-up: Pull-Ups
#3 Pull-Ups
The pull-ups are one of the most effective bodyweight exercises to tone the muscles in the back and the shoulders. All three deltoid heads, including the rear deltoids, are activated while performing the pull-ups.
Also, read 5 Powerful Deltoid Exercises for Bigger Delts.
Instructions:
Step 1: Stand straight in front of a pull-up bar and secure it with a shoulder-width grip. Hang from it with a pronated grip while maintaining fully-extended arms.
Step 2: Gradually raise yourself until the chin is just above the bar. Keep the torso straight while performing this motion.
Step 3: Pause for a second and return to the starting position.
Repeat the exercise for the recommended number of repetitions.
Important tip: Perform the pull-ups while wearing a weighted vest for added resistance and improved customisability.
Next-up: Barbell Rear Deltoid Row
#4 Barbell Rear Delt Row
Instructions:
Step 1: Stand straight with your feet placed shoulder-width apart and slightly bent knees. Hold the barbell with an overhand grip and place the palms at a distance greater than the width of the shoulders. Slightly bend forward with a straight back and hold the barbell in front of the knees.
Step 2: With a stationary torso, pull the barbell towards the chest region by squeezing your shoulder blades.
Step 3: Hold for a moment and return to the starting position.
Repeat the exercise for the recommended number of times.
Important tips: Use dumbbells instead of a barbell for a more isolated workout experience. People with lower back problems must exercise caution while performing this exercise.
Next-up: Bent-Over Low Pulley Lateral Raise
#5 Bent-Over Low Pulley Lateral Raise
The bent-over low pulley lateral raise also tones the muscles in the shoulders and the upper back. Additionally, with its simple motion, even beginners and casual trainers could perform this exercise with relative ease.
Instructions:
Step 1: Select an appropriate weight and secure the attachment with the left hand. Slightly bend the knees and bow forward using your hips until the torso is parallel to the floor. The left arm should be hanging right below the left shoulder.
Step 2: With a stationary torso, gradually raise your left arm to the side until it is in line with the shoulders.
Step 3: Hold for a moment and return to the starting position.
Repeat the exercise for the recommended number of times. Perform the exercise with the other arm to tone the other set of deltoid muscles.
Important tip: Instead of a low pulley, one could even perform this exercise while holding a dumbbell or an elastic band.
