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.

2. 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.

3. 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.

4. 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.

5. 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.

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.