The rear deltoids, often overlooked in shoulder workouts, play a crucial role in maintaining good posture, enhancing rotator cuff health, and overall shoulder stability. Here’s a detailed guide on the best exercises to target your rear delts, along with tips on how to perform them effectively.
Why Focus on Rear Delt Exercises?
Rear delt exercises are essential because these muscles are frequently undertrained. The rear delts are involved in the retraction of the upper arm and shoulder, but they often get overshadowed by larger muscles like the lats and mid-back. Focusing on rear delt exercises helps in building size and strength in these muscles, improving posture, and enhancing the overall health of your shoulders[3][4].
Best Rear Delt Exercises
1. Rear Delt Fly (Reverse Flyes)
This exercise is a staple for targeting the rear delts. You can perform it using dumbbells, resistance bands, or cable machine handles.
How to Do It: Hold the weights or handles with your arms extended to the sides at shoulder height. Lean forward slightly and lift the weights out to the sides until they are at a 45-degree angle to your body. Lower the weights back to the starting position with control[1][5].
2. Bent-Over Dumbbell Lateral Raise
This exercise combines elements of both lateral raises and rear delt flyes.
How to Do It: Bend over at the waist with your back straight, holding a dumbbell in each hand. Lift the dumbbells out to the sides until they are at shoulder height, then lower them back down with control[1][4].
3. Dumbbell Rear Delt Row
This exercise is similar to traditional rows but focuses more on the rear delts.
How to Do It: Lean forward with a dumbbell in each hand. Inhale and make a wide rowing motion, letting your upper arms go out towards the sides. Lower the dumbbells back to the starting position with control[5].
4. Face Pulls
Face pulls are another effective exercise for targeting the rear delts.
How to Do It: Use a rope attachment on a cable machine. Pull the rope towards your face, keeping your elbows high and focusing on squeezing your rear delts at the top of the movement[2].
5. Barbell Row and Variations
While traditionally seen as a back exercise, rows also significantly engage the rear delts.
How to Do It: Perform a barbell row or use an incline bench for an incline dumbbell row. Focus on the contraction during the eccentric portion of the lift and use lighter weights to emphasize the quality of the movement[2][4].
6. Single Arm Dumbbell Row
This exercise helps in isolating the rear delts and can be performed with or without support.
How to Do It: Hold a dumbbell in one hand and lean forward, resting your other hand on a bench or your knee for support. Lift the dumbbell towards your side until your elbow is at a 90-degree angle, then lower it back down with control[2].
Tips for Effective Rear Delt Training
Focus on Quality Over Quantity: Use lighter weights and focus on the quality of the movement. This ensures you are targeting the rear delts effectively rather than relying on heavier weights and poor form[1][4].
Mind-Muscle Connection: Isolate the rear delts by taking your lats and mid-back muscles out of the equation. This can be achieved through exercises like the rear delt raise, which helps in building a strong mind-muscle connection[3].
Range of Motion: Ensure you are using a full range of motion in your exercises. For example, in the dumbbell rear delt row, let your upper arms go out towards the sides to maximize the contraction in your rear delts[5].
Incorporate Variety: Include a mix of exercises in your workout routine to ensure comprehensive development of your rear delts. This can include flyes, rows, and lateral raises[1][2][4].
Most Important Facts About Rear Delt Exercises
Isolation and Focus: Rear delt exercises are crucial for isolating and strengthening the rear delt muscles, which are often undertrained but vital for posture and rotator cuff health[3][4].
Horizontal Abduction: Exercises involving horizontal abduction, such as reverse flyes and bent-over lateral raises, are highly effective for targeting the rear delts[1].
Quality Over Quantity: Using lighter weights and focusing on the quality of the movement is more important than lifting heavy weights with poor form[1][4].
Variety in Exercises: Incorporate a variety of exercises like rear delt flyes, dumbbell rear delt rows, face pulls, and barbell rows to ensure comprehensive development of the rear delts[2][5].
Mind-Muscle Connection: Building a strong mind-muscle connection through exercises that isolate the rear delts can enhance muscle growth and overall shoulder health[3].
By incorporating these exercises and tips into your workout routine, you can effectively target your rear delts, leading to stronger, healthier shoulders and improved overall posture.
