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If your shoulder day doesn’t involve you giving enough importance to your rear delts then you aren’t doing shoulder day right. And you probably know that neglecting your shoulders, which lack of proper exercise can amount to, is never good for anyone. Not only are the shoulders an extremely important support system for your body but also a vital part of your exercise regime as your barbell, dumbbell and many other lifts often depend on the strength and endurance of your shoulders.
Oh, and failure to devote proper time to rear delt exercises puts you at high risk of picking up a shoulder injury, which would be an unfortunate hiccup to the hard work and dedication you’ve put into your training regime so far. Besides assisting in shoulder rotation and upper-arm motion your deltoids also act as a shoulder stabilizer, which is why dedicating time to them is not a choice but an absolute necessity.
However, while developing your rear delts is extremely important, you mustn’t forget to dedicate equal time to the front and sides too, the neglect of which deprives you of developing your shoulders to their full potential as well as putting you at risk of injury. Plus, you've got to admit a photo of a set of ripped rear delts looks good every single time. So, without further ado let’s take a look at 5 ultimate rear delt exercises to build strong and muscular shoulders.
#1 One Arm Dumbbell Rows
A great rear delt exercise can be found in the form of one-arm dumbbell rows. Granted, it’s on the challenging side but then again most effective exercises usually are, with one-arm dumbbell rows not only proficient in strengthening your rear delts but also your back and biceps.
Instructions:
Step 1: Place your knee and hand on a bench and grab your dumbbell with your free hand.
Step 2: Lift the dumbbell straight up without moving anything else other than your arm while breathing out.
Step 3: Hold your position for a bit before lowering the dumbbell down.
Important Tip: Start with 3 sets of 12 reps on both sides.
Next Up: Bent-Over Dumbbell Lateral Raise
#2 Bent-over Dumbbell Lateral Raise
The bent-over dumbbell lateral raise is also an extremely proficient rear delt exercise as it strengthens the entire shoulder while focusing specially on your rear delts. Now, if that’s not an excellent multi-purpose exercise then we don’t know what is.
Instructions:
Step 1: Hold a dumbbell in each hand while keeping your knees and hips slightly bent knees and a straight back. Make sure your palms are facing each other.
Step 2: Raise your arms sideways so that your elbows are positioned at around shoulder height. Make sure that your upper arms are vertical to your torso.
Step 3: Pause for a moment before reverting to your original stance.
Important Tip: Begin with 2 sets of 8 reps.
Next Up: Dumbbell Reverse Fly
#3 Dumbbell Reverse Fly
The dumbbell reverse fly is on the easier side but that doesn’t mean it is not an effective exercise. It is, in fact, highly effective in enhancing your shoulders. Besides shoulder strengthening, the dumbbell reverse fly targets your back as well, making it a good exercise to master.
Instructions:
Step 1: Hold a dumbbell in each hand while keeping your knees slightly bent knees and a straight back. Tilt yourself forward with your hips.
Step 2: Raise your arms sideways in order to ensure a slight bend at the elbows. Proceed to lift the dumbbells while giving your shoulders a good squeeze.
Step 3: Pause for a moment before reverting to your original stance.
Important Tip: Begin with 2 sets of 10 reps.
Next Up: Cable Rear Delt Row
#4 Cable Rear Delt Row
The beauty about this brilliant exercise which, as the name suggests, focuses heavily on the rear delts is its sheer simplicity. The movements are super easy, it isn’t as taxing, which is why including it in your shoulder day schedule should be a no-brainer.
Instructions:
Step 1: Sit on a flat bench facing a cable machine. Take hold of cable attachments with an overhand grip while keeping your arms parallel and spreading them out to the fullest.
Step 2: Give the attachments a tug and bring them towards your chest. Keep at it until your elbows hug your back.
Step 3: Pause for a moment before reverting to your original stance.
Important Tip: Begin with 8 reps.
Next Up: Barbell Rear Delt Row
#5 Barbell Rear Delt Row
True to its name, the barbell rear delt row is extremely similar to its cousin – the rear delt row – the only difference being that this variation is meant especially for enhancing the rear delts. All in all, it’s a great exercise and one you might want to consider.
Instructions:
Step 1: Keep your back straight and your knees slightly bent before grabbing the barbell with a wide grip.
Step 2: Pull the barbell towards your chest while giving your shoulders a good squeeze. Ensure that your arms are perpendicular to the ground lifting.
Step 3: Pause for a moment before reverting to your original stance.
Important Tip: Begin with 8 reps.
