The rear deltoid muscle is located at the back of the shoulder and is responsible for the extension, abduction, and external rotation of the arm. This muscle is often neglected in training and can cause imbalances and weak points in the upper body if not properly worked. In this article, we will explore the various exercises and movements that target the rear delt muscles and how they are worked.
1. Rear Delt Flyes
Rear delt flyes are one of the best exercises for targeting the rear delt muscles. This movement can be performed using dumbbells, cables, or a machine. To perform this exercise, stand with your feet shoulder-width apart and hold the weight in front of you with your palms facing each other. Slowly lift the weight out to the sides, keeping your arms straight, until your arms are parallel to the floor. Lower the weight back down and repeat for several reps.
2. Face Pulls
Face pulls are another great exercise for targeting the rear delt muscles. This exercise can be performed using a cable machine or resistance bands. To perform this exercise, attach a rope to a cable machine or resistance band and pull the rope towards your face while keeping your elbows high. Squeeze your shoulder blades together at the top of the movement and slowly lower the weight back down.
3. Bent-Over Lateral Raises
Bent-over lateral raises are a great exercise for targeting the rear delt muscles as well as the upper back. To perform this exercise, stand with your feet shoulder-width apart and bend forward at the waist. Hold a weight in each hand and lift the weights out to the sides until your arms are parallel to the floor. Squeeze your shoulder blades together at the top of the movement and slowly lower the weights back down.
4. Reverse Pec Deck Flyes
Reverse pec deck flyes are a machine exercise that targets the rear delt muscles. To perform this exercise, sit with your back against the machine and hold onto the handles. Pull the handles towards your chest while squeezing your shoulder blades together at the top of the movement. Slowly lower the handles back down and repeat for several reps.
5. Rear Delt Rows
Rear delt rows are a great exercise for targeting the rear delt muscles as well as the upper back. To perform this exercise, hold a weight in each hand and bend forward at the waist. Pull the weights towards your chest while squeezing your shoulder blades together at the top of the movement. Slowly lower the weights back down and repeat for several reps.
6. Cable Rear Delt Pulls
Cable rear delt pulls are a great exercise for targeting the rear delt muscles using a cable machine. To perform this exercise, attach a rope to a cable machine and pull the rope towards your body while keeping your elbows high. Squeeze your shoulder blades together at the top of the movement and slowly lower the weight back down.
7. Inverted Rows
Inverted rows are a great exercise for targeting the rear delt muscles as well as the upper back. To perform this exercise, lie on your back underneath a bar or Smith machine and grab onto the bar with an overhand grip. Pull your chest towards the bar while squeezing your shoulder blades together at the top of the movement. Slowly lower yourself back down and repeat for several reps.
Conclusion
The rear delt muscles are an important part of the upper body and should not be neglected in training. By incorporating exercises that target the rear delt muscles, you can improve your overall upper body strength and prevent imbalances and weak points. Try adding some of these exercises to your workout routine and see the results for yourself!