As part of your routine, you may already do Overhead Presses, Frontal and Lateral Raises, and Bench Push variations to train your shoulders. That’s all great training. Likewise, you have to work the posterior/rear deltoids, or you run the risk of an imbalanced complex and an increased risk of shoulder injuries.
You can do this by performing the best rear delt exercises. In reality, the posterior deltoid functions more like a back muscle. There are three facets to its function. This muscle is the primary horizontal abductor (reverse fly motion) at the shoulder. It supports external rotation and extension of the humerus (upper arm bone).
Additionally, the rear delt plays a significant role in stabilizing the shoulder dynamically, hence its necessity as a training exercise.
Let’s take a look at five of the best rear delt exercises you can do that will improve your back muscles and posture as well.
Bent-over Rows with Single Arm
It’s a good idea to incorporate this move on the days of the week you work out your shoulders and back. Try this multi-joint exercise to gain strength in your rear deltoid at the end of the back day.
Equipment you will need: A dumbbell and a bench to Bend over
- Kneel and place your left hand on the bench.
- Support yourself by extending your opposite leg slightly on the floor.
- You should hold a dumbbell in your right hand, with your arm extended towards the ground.
- As you do this, pull your weight up towards your ribs.
- After each repetition, your shoulders should be squeezed together.
- Control your weight as you lower the weight again for the next rep.
- Then switch to the other arm, repeating on each side for 10 to 12 reps.
Bent-Over Lateral Raises In Standing Position
When working on a long arm lateral movement, you should start with lighter weights. With increasing strength, you can slowly move to heavier weights. A move like this with a lot of weight can result in injury. With lighter weights, you can still achieve strength with less risk of injury. And, this exercise is one of the most effective rear delt dumbbell exercises.
Equipment you will need: A pair of dumbbells (Light or Medium weight)
- Face one another with a pair of dumbbells.
- Place your feet shoulder-width apart, bend your knees, and lean forward at the waist. Weak elbows and chest weights together make for better results.
- Ensure your arms are parallel to the floor by spreading them out like wings.
- Squeeze your shoulder blades at the top.
- Grasp the ankles and slowly lower yourself to the start position.
- It should be easy to do 10 to 12 repetitions with the weight. Do 2 to 3 sets.
Bent-Over Dumbbell Raise On Bench
You should always use light dumbbells for this exercise so that you can get the maximum benefit. The sideline of the matter is that most of these rear deltoid exercises require users to raise their arms out to the side, which is not a good thing.
If you go too heavy, the motion begins to resemble a rowing motion followed by a reverse fly.
The prime focus should be placed on your back delts, so raise the dumbbells straight upwards from your body. You’ll end up drawing the attention back to your traps and rhomboids if you push them way back. You can do these rear delt exercises at home very easily.
Equipment you will need: A pair of dumbbells and a bench or a comfortable stool to sit on.
- Sit on the bench or any other conformable thing you have.
- Take a pair of lightweight dumbbells.
- Bend over and stretch your legs a little.
- Face the dumbbells under your legs and pull them up stretching your arms.
- Repeat its minimum of 10 to 12 reps for each set.
Inclined Bench Reverse Dumbbell Fly For Rear Delt
Standing or sitting dumbbell raises can be strengthened by adding this unilateral exercise into your workout for a few weeks until your weaker arm catches up. Exercises such as these can also be done on a flat bench.
Spend about a half-second at the top of the exercise – contract as hard as you can, and then slowly lower the weights.
Equipment you will need: A pair of dumbbells and a bench lay on.
- Lay down facing the bench.
- Face the dumbbells in your hands
- Bring up the arms stretching.
- Try and squeeze the rear delt and repeat 10 to 12 reps each set.
Rear Deltoid Machine For Back Shoulder
You can work the rear deltoid muscles at your gym using a machine. This is a great way to isolate those muscles properly and safely. This exercise is safe and easy to do but it is always recommended to do rear delt exercises with dumbbells as it produces more effective and long-lasting results.
Equipment you will need: a read-deltoid machine for back shoulder exercise
Lie on the machine with the pad facing you. During this exercise, you appear to be sitting on it backward, though it isn’t. Set your seat height so that the handles in front of you are level with your shoulders.
- Keeping your arms straight, press your arms back.
- Put your shoulder blades together like a door on an elevator.
- For 2 seconds, step up and hold this position with your hands in front of you. You must behave slowly and control yourself.
- Repeat 10 to 12 times.
The Rear Delt Exercises target one specific muscle group. When working on your shoulders, adding these moves to your regular shoulder workouts will provide a balance for the heavier, front-loaded movements. A doctor should approve any exercise plan before starting. Working with a trainer is another way to make sure you are using the machines safely.