BlogHEALTH AND FITNESSRear Delt Exercises to get perfect shoulder

Rear Delt Exercises to get perfect shoulder

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Rear Delt Exercises: Strengthen Your Shoulders with These Top Workouts

Looking to strengthen your shoulders and improve your posture? Check out these top rear delt exercises for a well-rounded workout routine.

Introduction:

If you’re looking to build a strong, well-rounded upper body, focusing on your shoulders is key. While many people tend to focus on their front and side deltoids, it’s important not to neglect your rear deltoids as well. Strong rear delts not only help improve your posture, but they also play a crucial role in stabilizing your shoulders during exercises like bench presses and overhead presses.

In this article, we’ll cover some of the best rear delt exercises you can do to help strengthen your shoulders and improve your overall upper body strength.

Why Focus on Rear Delts?

Your shoulders are made up of three main muscle groups: the front (anterior) deltoids, side (medial) deltoids, and rear (posterior) deltoids. While many people tend to focus on their front and side deltoids, it’s important not to neglect your rear deltoids as well.

Strengthening your rear delts can help improve your posture and reduce your risk of shoulder injuries. It can also help you achieve a more well-rounded, balanced upper body.

Top Rear Delt Exercises

Here are some of the best rear delt exercises you can do to strengthen your shoulders:

  1. Rear Delt Flys

This exercise targets your rear deltoids and upper back muscles.

  • Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
  • Hinge forward at your hips, keeping your back flat and your core engaged.
  • Raise your arms out to the side, keeping your elbows slightly bent.
  • Squeeze your shoulder blades together at the top of the movement, then lower the weights back down.
  1. Face Pulls

Face pulls are a great exercise for targeting your rear delts and upper back muscles, as well as your rotator cuff muscles.

  • Attach a rope to a cable machine at about chest height.
  • Stand facing the machine and hold the rope with both hands.
  • Pull the rope towards your face, keeping your elbows high and your hands close to your temples.
  • Squeeze your shoulder blades together at the top of the movement, then slowly lower the rope back down.
  1. Bent-Over Reverse Flys

This exercise targets your rear deltoids and upper back muscles.

  • Hold a dumbbell in each hand and hinge forward at your hips, keeping your back flat and your core engaged.
  • Raise your arms out to the side, keeping your elbows slightly bent.
  • Squeeze your shoulder blades together at the top of the movement, then lower the weights back down.
  1. Cable Pull-Throughs

This exercise targets your rear delts and glutes.

  • Attach a rope to a cable machine at the lowest setting.
  • Face away from the machine and hold the rope with both hands behind your back.
  • Hinge forward at your hips, keeping your back flat and your core engaged.
  • Pull the rope up and back towards your hips, squeezing your shoulder blades together at the top of the movement.
  1. Reverse Pec Deck Flys

This exercise targets your rear deltoids and upper back muscles.

To perform the reverse pec deck fly, follow these steps:

  1. Adjust the seat of the machine so that your arms are at shoulder level when you grip the handles.
  2. Sit down on the machine and grip the handles with an overhand grip (palms facing down).
  3. Keep your back straight and your feet flat on the floor.
  4. Begin the exercise by bringing your arms back and squeezing your shoulder blades together.
  5. Keep your elbows slightly bent and your hands at shoulder level.
  6. Hold the contraction for a second or two and then slowly return to the starting position.
  7. Repeat the exercise for the desired number of repetitions.

Make sure to use a weight that you can control throughout the exercise and avoid using momentum to swing the weight. Focus on contracting your rear deltoids and squeezing your shoulder blades together to get the most out of this exercise.

How to Incorporate Rear Delt Exercises into Your Workout

Incorporating rear delt exercises into your workout routine is fairly easy. You can perform them as part of your shoulder workout, or you can add them in as an accessory exercise on back or chest days.

Aim to perform 3-4 sets of 8-12 reps for each exercise. Start with a lighter weight and focus on perfecting your form before increasing the weight.

Common Mistakes to Avoid

When performing rear delt exercises, it’s important to avoid these common mistakes:

Using too much weight

Using too much weight can lead to poor form and increase your risk of injury. Start with a lighter weight and focus on perfecting your form before increasing the weight.

Not engaging your core

Engaging your core helps keep your spine in a neutral position and prevent lower back pain. Make sure to keep your core engaged throughout each exercise.

Rounding your shoulders

Rounding your shoulders can put unnecessary strain on your neck and upper back. Focus on keeping your shoulders back and down throughout each exercise.

Rear Delt Exercise using Dumbbells

Here are some rear deltoid exercises using dumbbells:

Bent-over dumbbell reverse fly

Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Bend forward at the waist, keeping your back flat and your head up. Your arms should be hanging straight down, palms facing each other. Engage your rear deltoids to raise your arms out to the sides until they are parallel with the ground. Slowly lower back down and repeat for 10-12 repetitions.

Seated rear deltoid fly

Sit on a bench or chair with your feet flat on the ground and a dumbbell in each hand. Lean forward slightly and allow your arms to hang straight down with your palms facing each other. Engage your rear deltoids to raise your arms out to the sides until they are parallel with the ground. Slowly lower back down and repeat for 10-12 repetitions.

Incline rear deltoid fly

Lie face down on an incline bench with your feet flat on the ground and a dumbbell in each hand. Allow your arms to hang straight down with your palms facing each other. Engage your rear deltoids to raise your arms out to the sides until they are parallel with the ground. Slowly lower back down and repeat for 10-12 repetitions.

Reverse dumbbell fly

Stand with your feet shoulder-width apart and a dumbbell in each hand. Bend your knees slightly and hinge forward at the hips, keeping your back flat and your head up. Your arms should be hanging straight down with your palms facing each other. Engage your rear deltoids to raise your arms out to the sides until they are parallel with the ground. Slowly lower back down and repeat for 10-12 repetitions.

Benefits of Rear Delt Exercises

The rear deltoid muscle is an important muscle in the shoulder that is responsible for shoulder extension, horizontal abduction, and external rotation. Strengthening the rear deltoids is important for overall shoulder health and stability. Here are some reasons why rear deltoid exercises are important:

Improves posture

Strong rear deltoids can help improve your posture by keeping your shoulders back and down.

Prevents injuries

Strong rear deltoids help stabilize the shoulder joint and can help prevent injuries such as rotator cuff tears and shoulder impingement.

Enhances athletic performance

The rear deltoids are involved in many athletic movements such as throwing, swimming, and rowing. Strengthening these muscles can help enhance your performance in these activities.

Balanced shoulder development

Many people tend to overwork the front deltoids and neglect the rear deltoids, leading to muscular imbalances. Strengthening the rear deltoids can help balance out the shoulders and prevent injury.

How to build mass in rear delts?

To build mass in the rear deltoids, it’s important to focus on exercises that target this specific muscle group with heavy weights and lower reps. Here are some effective rear deltoid exercises for building mass:

Bent-over dumbbell reverse fly

This exercise is great for targeting the rear deltoids and can be done with heavy weights. Start with a weight that you can lift for 8-10 reps and gradually increase as you get stronger.

Seated rear deltoid fly

This exercise can also be done with heavy weights and is great for isolating the rear deltoids. Use a weight that you can lift for 8-10 reps and gradually increase as you get stronger.

Incline rear deltoid fly

This exercise targets the rear deltoids from a different angle and can help build mass in this muscle group. Use a weight that you can lift for 8-10 reps and gradually increase as you get stronger.

Remember to use proper form and gradually increase the weight as you get stronger to avoid injury. It’s also important to give your muscles time to rest and recover between workouts. Aim to train your rear deltoids 1-2 times per week with heavy weights for best results.

Rear Deltoid Exercise at home

Following are some rear deltoid exercises you can do at home.

Rear Deltoid Exercises with no equipment

Here are some rear delt exercises that require no equipment:

Bodyweight reverse fly

Stand with your feet hip-width apart and hinge forward at the hips, keeping your back flat and your head up. Extend your arms out to the sides with your palms facing down. Engage your rear deltoids to raise your arms up until they are parallel with the ground. Slowly lower back down and repeat for 10-12 repetitions.

Superman with reverse fly

Lie face down on the ground with your arms extended out in front of you. Engage your rear deltoids to lift your arms and legs off the ground at the same time, creating a “superman” shape. Hold for a few seconds, then lower back down and repeat for 10-12 repetitions.

Pike push-up

Get into a downward dog position with your hands and feet on the ground and your hips lifted up towards the ceiling. Engage your rear deltoids to lower your head down towards the ground, then push back up to the starting position. Repeat for 10-12 repetitions.

Remember to use proper form and to gradually increase the difficulty of these exercises as you get stronger. It’s important to consult with a healthcare professional before starting any exercise program.

Calisthenics Exercises for rear deltoid

Here are some calisthenics exercises for the rear deltoids:

Bodyweight reverse fly

Stand with your feet hip-width apart and hinge forward at the hips, keeping your back flat and your head up. Extend your arms out to the sides with your palms facing down. Engage your rear deltoids to raise your arms up until they are parallel with the ground. Slowly lower back down and repeat for 10-12 repetitions.

Band pull-apart

Hold a resistance band with both hands, palms facing down and arms extended out in front of you. Engage your rear deltoids to pull the band apart, bringing your hands to the sides of your chest. Slowly release back to the starting position and repeat for 10-12 repetitions.

Inverted row

Set up a bar or suspension trainer at waist height. Lie underneath the bar or trainer and grab onto it with both hands. Engage your rear deltoids to pull your chest up towards the bar or trainer, keeping your body in a straight line. Slowly lower back down and repeat for 10-12 repetitions.

Rear deltoid exercises are typically considered a pull exercise because they involve pulling or moving weight away from the center of the body. The rear deltoid muscle is involved in shoulder extension, horizontal abduction, and external rotation, which are all pulling movements. Exercises such as bent-over dumbbell reverse fly, seated rear deltoid fly, and incline rear deltoid fly are all examples of pull exercises that target the rear deltoids. However, some exercises that primarily target other muscle groups, such as the back, may also engage the rear deltoids as a secondary muscle group, such as pull-ups or rows. It’s important to include a balance of push and pull exercises in your workout routine to ensure overall strength and muscle development.

FAQs

Q: How often should I perform rear delt exercises?

A: Aim to perform rear delt exercises 1-2 times per week.

Q: Can I perform rear delt exercises at home without equipment?

A: Yes, you can perform bodyweight exercises like rear delt flys or face pulls without equipment.

Q: Do rear delt exercises help improve posture?

A: Yes, strengthening your rear delts can help improve your posture and reduce your risk of shoulder injuries.

Q: Are exercises of Rear Delt considered back exercises?

The rear deltoid muscle is actually located on the back of the shoulder, but it is not considered a back exercise. The back muscles include the latissimus dorsi, trapezius, and erector spinae muscles. The rear deltoid muscle is part of the shoulder complex and is responsible for shoulder extension, horizontal abduction, and external rotation. Strengthening the rear deltoids is important for overall shoulder health and stability. While exercises such as bent-over rows and pull-ups can also engage the rear deltoids to some extent, they primarily target the back muscles.

Q: Are rear delt exercises considered a pull or push exercise?

Rear deltoid exercises are typically considered a pull exercise because they involve pulling or moving weight away from the center of the body. Exercises such as bent-over dumbbell reverse fly, seated rear deltoid fly, and incline rear deltoid fly are all examples of pull exercises that target the rear deltoids. However, some exercises that primarily target other muscle groups, such as the back, may also engage the rear deltoids as a secondary muscle group, such as pull-ups or rows.

Conclusion

Incorporating rear delt exercises into your workout routine is crucial for building a strong, well-rounded upper body. By performing exercises like rear delt flys, face pulls, and bent-over reverse flys, you can strengthen your rear delts and improve your posture. Remember to start with a lighter weight and focus on perfecting your form before increasing the weight.

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