To lift, push, and pull without injuring yourself, you need powerful shoulders.
Gaining shoulder strength necessitates exercising a variety of muscles from various angles.
In many exercise activities, the front deltoid muscles and rear delt fly, which are located on the front of your shoulders, are rather dominating.
The partnered middle and rear deltoids, however, must also be strengthened.
To keep our shoulders stable, these muscles all work together.
The rear deltoids, on the other hand, can be difficult to target.
These five exercises can help you strengthen your rear deltoid and shoulders in general.
Try including a few of these exercises into your weekly strength routine.
What is the best back delt exercise?
Let’s look at five of the best rear delt exercises that will also help you enhance your posture and upper-back musculature.
- Pull the band’s face.
- Face Pull using Seated Cable Rope
- Lateral Extension of a Cable High Pulley.
- Inverted Row with a Wide Grip.
- Bent-Over Reverse Fly with Dumbbells
Rear Delt Exercise To Improve Posterior Deltoid
1. Rows with a Single Arm Bent Over
This move is best included on the day(s) of the week when you work on your shoulders and back.
Finish your back day with this multi-joint workout to strengthen your rear deltoid muscles.
Dumbbell rear delt fly and a bench are required.
The posterior deltoid, back, biceps, and transverse abdominals were all worked.
- On the bench, place your left knee and left hand.
- For added support, extend the other leg slightly behind you on the floor.
- With your right arm stretched toward the floor, hold a heavy dumbbell in your right hand.
- Bring the weight closer to your ribcage.
- At the top of each repetition, squeeze your shoulders together.
- Reduce the weight gradually.
- Work up to three sets of 10 to 12 reps on one side, then switch to the other arm.
2. Lateral Raise While Standing Bent
Start with a lighter weight when doing a long arm lateral movement.
As you gain strength, you can progress to a heavier weight.
Starting a maneuver like this with a lot of weight can put you at danger of injuring yourself.
A smaller weight will still allow you to gain strength in a safe manner.
A pair of light to medium dumbbells is required.
Shoulder girdle, posterior delt, and intermediate deltoids were worked.
- Keep your palms facing each other while holding a set of dumbbells.
- Stand with your feet shoulder-width apart, your knees softened, and your waist bent forward. Elbows should be soft, and weights should be aligned with your chest.
- Raise your arms until they are parallel to the floor, as if you were extending your wings.
- At the top of the exercise, squeeze your shoulder blades together.
- Slowly and steadily return to the starting position.
- Weights should be light enough to complete 10 to 12 reps.
3. High-pull cable machine with ropes
This motion is a terrific method to add variety to your shoulder workouts, but it does necessitate the use of gym equipment using rear delt cable.
Changing the angles of your muscle exercise might help you target your deltoids in new ways.
You will gain strength as a result of this.
Cable machine with a double handle rope attachment is required.
Rear and middle deltoids were worked.
- Standing with your feet hip-width apart is a good idea.
- Attach the rope handle to the cable attachment after adjusting the height to around chest height.
- Standing with your feet hip-width apart, take a step back and stretch your arms in front of you.
- As you pull the ropes closer to you, pull them apart. To help target those deltoids, keep your elbows up high.
- Extend the arms slowly and steadily back to the starting position.
- The weight should be light enough to do 10 to 12 reps.
4. Deltoid Machine in the Back
At your local gym, there is a machine specifically developed to work the back deltoid muscles.
This makes it simple to isolate particular muscles in a safe and demanding manner.
A read deltoid machine is required.
Back delts, trapezius infraspinatus teres (or “traps”) were worked.
- Face the pad while sitting on the machine. You’ll appear to be sitting backwards on it, but that’s not the case for this exercise. Make sure the handlebars in front of you are level with your shoulders by adjusting the seat height.
- Press your arms back, maintaining them straight, while holding the handles.
- Like a set of elevator doors, squeeze your shoulder blades together.
- Return to the starting position with your hands in front of you after 2 seconds. Slowly and steadily work your way through this.
- Reps should be between 10 and 12.
5. Pullup with Assistance
Pullups are a great way to get in a good workout.
Most people, however, lack the upper-body power to execute one without assistance.
This exercise strengthens your back, shoulders, rear deltoids, and biceps all at the same time.
Assisted pullup machine is required for your shoulder exercise.
The latissimus dorsi and shoulders, notably the rear deltoids, were worked.
- On the machine’s side, adjust the weight deduction. Decide on the appropriate quantity and set it.
- Climb on to the kneepad and push it down until both knees are comfortably supported.
- Knees should be spaced hip-width apart.
- Keep your palms facing away from the center while holding the outer handles above your head.
- Lower yourself to the starting position by extending your arms.
- Pull your body up to the point when your chin is level with or above the handles.
- Hold the position for a few seconds before slowly lowering yourself down.
- Make an effort to keep your shoulder blades engaged. They need to be pressed down and back.
- Start with 6–8 reps and work your way up to 10–12 reps.
These five workouts are all aimed at a single muscle group.
Adding these techniques to your usual shoulder workout will help balance out the heavier, front-loaded activities if you’re concentrating on building your shoulders in a balanced fashion.
As with any fitness plan workout, it is a good idea to seek medical advice first before continuing your strong rear delts workout.
It’s also a good idea to work with a trained trainer to ensure that you’re getting the most out of the machines.
Frequently Asked Questions (FAQ)
How do you isolate rear delts?
Is Rear Delt a shoulder or a back exercise?
What Does a Rear Delt Fly Look Like?
The rear delt fly, also known as the rear delt rise or the bent-over dumbbell reverse fly, is a weight-training exercise that targets your upper back muscles and shoulder muscles, notably the posterior deltoids, or backside deltoids.
How many rear delt sets a week?
To make progress, most intermediate-advanced lifters need to do at least 6 sets of direct rear delt exercises per week.
The rear delts heal rapidly, so training them once a week is unlikely to result in continuous increases once you’ve progressed past the novice level.
Is rear delt a back workout?
To begin, realize that when you pull your elbows behind the plane of your body during multi-joint back workouts, your rear delts are heavily engaged.
These generally target the middle and front delts, as well as the triceps, depending on elbow position as you drop the weight.