Best Workouts for Rear Delts

Best Workouts For Rear Delts

When it comes to building a well-rounded physique, it’s important not to neglect any muscle group. And while the shoulders are often a focus for many gym-goers, the rear delts can often be overlooked. However, neglecting this muscle group can lead to imbalances and even injury down the line. That’s why we’ve put together a list of the best workouts for rear delts to help you strengthen and sculpt this often-neglected area.

Not only will working your rear delts help you achieve a more balanced and aesthetically pleasing physique, but it can also improve your overall shoulder health and functionality. So whether you’re a bodybuilder looking to perfect your symmetry or simply someone looking to improve their overall fitness, incorporating these exercises into your routine can help you achieve your goals and prevent injury in the long run. So let’s dive in and explore the best workouts for rear delts!

Rear Delt Flyes

Rear Delt Flyes

Rear Delt Flyes are an isolation exercise that targets the rear deltoid muscles, which are located on the back of the shoulders. This exercise is typically performed using dumbbells or cables and is a great way to strengthen and tone the muscles in the upper back and shoulders.

To perform Rear Delt Flyes, start by standing with your feet shoulder-width apart and holding a dumbbell in each hand. Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged. Your arms should be hanging straight down towards the floor, with your palms facing each other.

Next, lift your arms out to the sides, keeping them straight and squeezing your shoulder blades together as you do so. Your elbows should be slightly bent, and your hands should be at or slightly above shoulder height. Hold this position for a moment, then slowly lower your arms back down to the starting position.

Repeat this movement for 10-12 reps, then rest for 30-60 seconds before doing another set. Aim to complete 3-4 sets of Rear Delt Flyes as part of your upper body workout routine.

The benefits of Rear Delt Flyes include improved posture, increased shoulder stability, and a more defined upper back. This exercise can also help to prevent shoulder injuries and improve overall shoulder mobility. Additionally, Rear Delt Flyes can be a great way to target and strengthen the often-neglected rear deltoid muscles, which can help to balance out the strength and appearance of your shoulders.

Bent Over Reverse Flyes

Bent Over Reverse Flyes

Bent Over Reverse Flyes are a great exercise for targeting the muscles of the upper back, specifically the rear deltoids. This exercise can be performed using dumbbells or cables, making it a versatile option for any gym-goer.

To perform Bent Over Reverse Flyes, start by standing with your feet shoulder-width apart and holding a pair of dumbbells or cables in front of your thighs. Hinge forward at the hips, keeping your back straight and your core engaged, until your torso is parallel to the ground. Your arms should be hanging straight down from your shoulders, with your palms facing each other.

From this position, squeeze your shoulder blades together and lift your arms out to the sides, keeping them straight and parallel to the ground. Pause briefly at the top of the movement, then slowly lower the weights back down to the starting position.

The benefits of Bent Over Reverse Flyes include improved posture, increased upper back strength, and better shoulder mobility. This exercise can also help to prevent and alleviate shoulder pain, making it a great addition to any upper body workout routine.

Face Pulls

Face Pulls

Face pulls are a great exercise for targeting the muscles in your upper back, shoulders, and arms. This exercise is typically done using a cable machine, which allows you to adjust the weight and resistance to your liking.

To perform a face pull, start by setting the cable machine to a height that is slightly above your head. Attach a rope or handle to the cable and grab onto it with both hands. Stand with your feet shoulder-width apart and your knees slightly bent.

Next, pull the cable towards your face, keeping your elbows high and your hands close to your ears. As you pull the cable towards your face, squeeze your shoulder blades together and focus on engaging your upper back muscles.

Slowly release the cable back to the starting position and repeat for several reps. You can adjust the weight and resistance as needed to challenge yourself and continue building strength.

The benefits of face pulls are numerous. This exercise helps to improve posture by strengthening the muscles in your upper back and shoulders. It can also help to reduce the risk of injury by improving your shoulder stability and mobility. Additionally, face pulls can help to improve your overall upper body strength and muscle definition.

Seated Rear Delt Raises

Seated Rear Delt Raises

Seated Rear Delt Raises are a great exercise for targeting the rear deltoid muscles, which are located on the back of the shoulders. This exercise can be done using dumbbells or a resistance band, making it a versatile option for those who may not have access to a full gym.

To perform Seated Rear Delt Raises with dumbbells, start by sitting on a bench or chair with your feet flat on the ground. Hold a dumbbell in each hand with your palms facing in towards your body. Lean forward slightly, keeping your back straight, and raise your arms out to the sides until they are parallel with the ground. Slowly lower the dumbbells back down to the starting position and repeat for the desired number of reps.

If using a resistance band, sit on the ground with your legs straight out in front of you and the band wrapped around the soles of your feet. Hold the ends of the band with your palms facing in towards your body and pull the band towards your chest, keeping your elbows bent and your shoulders down. Slowly release the band back to the starting position and repeat.

The benefits of Seated Rear Delt Raises include improved shoulder strength and stability, as well as better posture and overall upper body muscle development. This exercise can also help to prevent shoulder injuries and improve athletic performance in sports that require upper body strength and stability.

Inverted Rows

Inverted Rows

Inverted Rows are a great exercise for building upper body strength, particularly in the back, shoulders, and arms. This exercise can be done using a barbell or TRX straps, making it a versatile option for those who may not have access to traditional gym equipment.

To perform Inverted Rows using a barbell, start by setting up a barbell in a squat rack at about waist height. Lie on your back underneath the bar, with your feet flat on the ground and your hands gripping the bar with an overhand grip. Your hands should be slightly wider than shoulder-width apart. Engage your core and glutes, and then pull your chest up towards the bar, keeping your elbows close to your body. Lower yourself back down to the starting position and repeat for the desired number of reps.

To perform Inverted Rows using TRX straps, start by adjusting the straps so that they are at about waist height. Stand facing the straps and grip them with an overhand grip. Lean back, keeping your body in a straight line, and then pull your chest up towards the straps, keeping your elbows close to your body. Lower yourself back down to the starting position and repeat for the desired number of reps.

The benefits of Inverted Rows include improved upper body strength, increased muscle mass in the back, shoulders, and arms, and improved posture. This exercise also engages the core and glutes, making it a great full-body workout. Additionally, Inverted Rows can be modified to suit different fitness levels, making it a great option for beginners and advanced athletes alike.

T-Bar Rows

Tbar Rows

T-Bar Rows are a compound exercise that primarily targets the muscles of the back, including the latissimus dorsi, rhomboids, and trapezius. This exercise is performed using a T-bar machine or a barbell, and it is an excellent way to build strength and size in the upper back.

To perform T-Bar Rows, start by standing with your feet shoulder-width apart and your knees slightly bent. Grab the handles of the T-bar machine or the barbell with an overhand grip, and hinge forward at the hips until your torso is at a 45-degree angle to the floor. Keep your back straight and your core engaged throughout the exercise.

Next, pull the handles or barbell towards your chest, squeezing your shoulder blades together as you do so. Keep your elbows close to your body and focus on using your back muscles to perform the movement. Pause briefly at the top of the movement, then slowly lower the weight back down to the starting position.

The benefits of T-Bar Rows are numerous. This exercise is an excellent way to build strength and size in the upper back, which can improve posture and reduce the risk of injury. Additionally, T-Bar Rows can help to improve grip strength and overall upper body strength, making it a great addition to any strength training routine.

Cable Pull-Throughs

Cable Pullthroughs

Cable pull-throughs are a great exercise for targeting the glutes, hamstrings, and lower back muscles. This exercise is performed using a cable machine, which allows for constant tension throughout the movement.

To perform cable pull-throughs, start by attaching a rope or handle to the lowest setting on the cable machine. Stand facing away from the machine with your feet shoulder-width apart and your back straight. Grab the rope or handle with both hands and pull it through your legs, keeping your arms straight and your core engaged. As you stand up, squeeze your glutes and pull the rope or handle up to hip level. Slowly lower the weight back down and repeat for the desired number of reps.

The benefits of cable pull-throughs include improved hip and hamstring strength, increased glute activation, and improved posture. This exercise can also help to prevent lower back pain by strengthening the muscles that support the spine. Additionally, cable pull-throughs can be a great alternative to traditional deadlifts for those who may have mobility or flexibility limitations.

Reverse Pec Deck Flyes

Reverse Pec Deck Flyes

Reverse Pec Deck Flyes are an isolation exercise that targets the rear deltoids, which are the muscles at the back of the shoulders. This exercise is performed using a pec deck machine, which is a piece of gym equipment that has two padded arms that you grip onto and push together in front of your chest.

To perform Reverse Pec Deck Flyes, sit on the machine with your back against the pad and your feet flat on the floor. Adjust the seat so that your arms are at shoulder height when you grip the handles. Grasp the handles with an overhand grip and keep your elbows slightly bent. Slowly push the handles together in front of your chest, squeezing your shoulder blades together as you do so. Hold the contraction for a second, then slowly release back to the starting position.

The benefits of Reverse Pec Deck Flyes include strengthening and toning the rear deltoids, which can improve posture and shoulder stability. This exercise can also help to prevent shoulder injuries and improve overall upper body strength. Additionally, Reverse Pec Deck Flyes can be a great way to target the often-neglected rear deltoids, which can help to create a more balanced and aesthetically pleasing physique.

Band Pull-Aparts

Band Pullaparts

Band pull-aparts are a great exercise for strengthening the upper back and improving posture. This exercise targets the muscles between the shoulder blades, which are often neglected in our daily activities.

To perform band pull-aparts, start by standing with your feet shoulder-width apart and holding a resistance band with both hands. Your arms should be straight out in front of you, with the band stretched between your hands. Keeping your arms straight, pull the band apart by squeezing your shoulder blades together. Pause for a moment at the end of the movement, then slowly release the tension and bring your hands back together.

It’s important to keep your arms straight throughout the exercise and focus on using your upper back muscles to pull the band apart. Avoid using your arms or shoulders to lift the band.

The benefits of band pull-aparts include improved posture, reduced risk of shoulder injuries, and increased upper back strength. This exercise can also help alleviate upper back pain caused by poor posture or sitting for long periods of time. Incorporate band pull-aparts into your upper body workout routine to improve your posture and strengthen your upper back.

Dumbbell Shrugs

Dumbbell Shrugs

Dumbbell shrugs are a strength training exercise that primarily targets the trapezius muscles in the upper back and neck. This exercise involves lifting a pair of dumbbells with your arms straight down at your sides and shrugging your shoulders up towards your ears. The focus should be on squeezing the rear delts at the top of the movement.

To perform dumbbell shrugs, stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your body. Keep your arms straight and your shoulders relaxed. Lift your shoulders up towards your ears as high as you can, hold for a second, and then lower them back down to the starting position. Repeat for the desired number of reps.

Dumbbell shrugs are a great exercise for building strength and size in the upper back and neck muscles. They can help improve posture, reduce the risk of injury, and enhance overall athletic performance. Additionally, this exercise can be modified to target different areas of the trapezius muscles by adjusting the grip and range of motion.