The rear deltoids (rear delts) are an essential yet often overlooked muscle group in the shoulders. Located at the back of the shoulder, these muscles play a critical role in maintaining good posture, shoulder stability, and balanced shoulder development. Strong rear delts also contribute to a more defined upper back, which can improve aesthetics and athletic performance. This article covers everything you need to know about rear delt exercises, including technique, benefits, and a list of effective exercises to help you build well-rounded shoulders.
Why Train Rear Delts?
Rear delt training is essential for the following reasons:
- Posture Improvement: Weak rear delts contribute to a forward-slumped posture. Strengthening them pulls the shoulders back, helping to improve posture and reduce strain on the neck and upper back.
- Shoulder Stability: The rear delts assist in stabilizing the shoulder joint, making it essential for preventing injuries.
- Balanced Shoulder Development: While front and lateral deltoids get plenty of activation in pressing movements, rear delts often get less attention. Targeted rear delt exercises help achieve a balanced, aesthetic shoulder.
Anatomy of the Rear Delts
The rear deltoids are part of the three deltoid heads:
- Anterior (front) Deltoid: Primarily responsible for shoulder flexion and inward rotation.
- Lateral (side) Deltoid: Assists in arm abduction.
- Posterior (rear) Deltoid: Aids in shoulder extension and outward rotation.
Strengthening all three deltoid heads leads to better shoulder performance and a balanced physique.
Best Rear Delt Exercises
Here’s a breakdown of some of the best exercises for targeting the rear delts. Incorporating a mix of bodyweight and weighted exercises ensures maximum engagement and growth.
| Exercise | Equipment | Primary Muscles Worked | Description and Tips |
|---|---|---|---|
| Face Pulls | Cable machine | Rear delts, traps | Pull cable towards face, keeping elbows high; squeeze shoulder blades together for maximum rear delt activation. |
| Reverse Pec Deck | Pec deck machine | Rear delts, traps | Sit facing the machine; hold handles and pull outward, keeping elbows slightly bent. |
| Bent-over Dumbbell Fly | Dumbbells | Rear delts, rhomboids | Bend at waist, lift dumbbells out to the sides until parallel to floor. |
| Rear Delt Row | Dumbbells or cables | Rear delts, lats | Pull weights towards chest with elbows flared; avoid arching the back. |
| Seated Cable Row (Wide Grip) | Cable machine | Rear delts, traps | Use a wide grip and pull cable to upper chest, keeping elbows high. |
| Single-arm Rear Delt Cable Fly | Cable machine | Rear delts | Stand sideways to cable, pull handle across body, focusing on squeezing the rear delt. |
| Reverse Incline Dumbbell Row | Dumbbells | Rear delts, traps | Lie chest-down on incline bench; row weights with elbows out, targeting the rear delts. |
Top 5 Rear Delt Exercises to Add to Your Routine
1. Face Pulls
- Equipment: Cable machine with a rope attachment
- How to Perform: Set the cable machine to shoulder height. Grasp the rope with both hands, pull it toward your face, and keep your elbows high and wide. Squeeze your shoulder blades together at the top.
- Tips: Keep your torso stable, avoid arching your back, and engage the rear delts throughout the movement.
- Benefits: Face pulls work the rear delts while also targeting the traps and rotator cuff muscles, making it an excellent choice for shoulder stability.
2. Reverse Pec Deck Machine
- Equipment: Pec deck machine
- How to Perform: Adjust the seat height so your hands are at shoulder level when gripping the handles. Sit facing the machine, hold the handles, and pull them outward, keeping a slight bend in the elbows.
- Tips: Focus on squeezing the rear delts and traps, keeping your movements slow and controlled.
- Benefits: The machine’s stability allows for better focus on the rear delts, making it ideal for beginners and experienced lifters alike.
3. Bent-over Dumbbell Fly
- Equipment: Dumbbells
- How to Perform: Stand with feet shoulder-width apart and a slight bend in the knees. Hinge at the hips until your torso is nearly parallel to the floor, then raise the dumbbells out to the sides until your arms are parallel to the floor.
- Tips: Keep a slight bend in the elbows and avoid swinging the weights. This movement should be controlled for optimal engagement.
- Benefits: This compound exercise not only works the rear delts but also engages the upper back muscles, promoting a balanced shoulder girdle.
4. Rear Delt Row
- Equipment: Dumbbells or cables
- How to Perform: Bend over slightly, holding the dumbbells or cable attachments with an overhand grip. Pull the weights toward your chest with elbows flared outward.
- Tips: Avoid using excessive weight to prevent engaging the lats and focus more on the rear delts.
- Benefits: Rear delt rows are versatile and can be performed with various equipment. They target the rear delts and upper back.
5. Single-arm Rear Delt Cable Fly
- Equipment: Cable machine
- How to Perform: Set the cable to shoulder height, stand sideways to the machine, and pull the handle across your body. Focus on engaging the rear delt by controlling the movement.
- Tips: Keep your torso stable and focus on the contraction in the rear delt.
- Benefits: This unilateral exercise helps correct imbalances in the rear delts, and its isolation aspect allows for focused muscle engagement.
Sample Rear Delt Workout Routine
For optimal results, perform rear delt exercises twice a week, either as part of a shoulder workout or in conjunction with back exercises.
| Exercise | Sets | Reps | Rest Period |
|---|---|---|---|
| Face Pulls | 3 | 12-15 | 45 seconds |
| Reverse Pec Deck | 3 | 10-12 | 60 seconds |
| Bent-over Dumbbell Fly | 4 | 10-12 | 45 seconds |
| Rear Delt Row | 3 | 10-12 | 60 seconds |
| Single-arm Rear Delt Cable Fly | 3 | 12-15 | 45 seconds |
Additional Tips for Effective Rear Delt Training
- Mind-Muscle Connection: Rear delts are small muscles, so focusing on a strong mind-muscle connection can enhance their activation. Visualize pulling through the rear delts to avoid engaging larger muscles like the traps.
- Progressive Overload: Gradually increase the weight or reps to ensure consistent gains in strength and size.
- Controlled Movements: Avoid swinging or rushing through reps. Slow, controlled movements yield better results.
- Include Rear Delt Training in Your Shoulder or Back Routine: Rear delts are activated in many back exercises, so consider adding rear delt exercises to both your shoulder and back days for maximum impact.
Benefits of Strong Rear Delts
- Enhanced Shoulder Stability: A strong posterior deltoid helps stabilize the shoulder joint, reducing injury risk in overhead and pressing movements.
- Better Posture: Well-developed rear delts help pull the shoulders back, promoting an upright posture.
- Balanced Aesthetic: Strong rear delts add depth and width to the shoulders, creating a balanced and defined physique.
Conclusion
Rear delt training is essential for anyone seeking balanced shoulder development, better posture, and enhanced shoulder stability. By incorporating the above exercises into your routine, you can ensure comprehensive rear delt activation, leading to stronger, more defined shoulders. For a well-rounded approach, focus on progressive overload, controlled movements, and proper form to maximize results and prevent injury.
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