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When it comes to building upper body strength, it’s not just about the biceps and chest muscles. Neglecting the rear deltoids can often lead to muscle imbalances and poor posture. The rear deltoids, or posterior deltoids, are the muscles located at the back of the shoulder. Strengthening these muscles is essential for balanced upper body development and improved athletic performance. In this article, we will discuss five effective rear delt training exercises that will maximize your upper body strength.
1. Reverse Flyes:
Reverse flyes are a classic exercise that specifically targets the rear deltoids. To perform this exercise, stand with your feet shoulder-width apart and hold a pair of dumbbells in your hands. Bend your knees slightly and hinge forwards at the hips while maintaining a neutral spine. Engage your core muscles and extend your arms straight down towards the floor. From this starting position, lift your arms out to the sides, squeezing your shoulder blades together as you do so. Control the movement back to the starting position and repeat for the desired number of repetitions.
2. Bent Over Dumbbell Rows:
Bent over dumbbell rows are an excellent compound exercise that targets not only the rear deltoids but also the lats, rhomboids, and traps. To perform this exercise, stand with your feet shoulder-width apart and hold a pair of dumbbells by your sides. Hinge forward at the hips, keeping your back straight and your core engaged. Allow your arms to hang straight down towards the floor. From this position, pull the dumbbells up towards your chest, leading with your elbows. Squeeze your shoulder blades together and lower the weights back down in a controlled manner. Repeat for the desired number of repetitions.
3. Face Pulls:
Face pulls are a fantastic exercise for targeting the rear deltoids and improving overall shoulder stability. To perform this exercise, attach a rope handle to the cable machine at chest height. Grab the handle with an overhand grip, step back to create tension in the cable, and stand with your feet shoulder-width apart. Keep your elbows up and out to the sides, and pull the handle towards your face. Focus on squeezing your shoulder blades together as you pull. Slowly extend your arms back to the starting position and repeat.
4. Band Pull-Aparts:
Band pull-aparts are a simple yet effective exercise for targeting the rear deltoids. To perform this exercise, hold a resistance band, or a pair of resistance bands, in both hands. Begin with your arms straight out in front of you at shoulder height, grasping the band with an overhand grip. Keep your elbows extended and pull the band apart by squeezing your shoulder blades together. Slowly return to the starting position and repeat for the desired number of repetitions.
5. Cable Reverse Crossovers:
Cable reverse crossovers are a unique exercise that effectively isolates the rear deltoids. To perform this exercise, attach D-handles to the cable machine at a low height. Stand in a split stance, with your back foot slightly behind you. With an overhand grip, grab the handles and cross your arms in front of your body. Pull the handles apart, leading with your elbows, until your arms are straight out to the sides. Slowly return to the starting position and repeat.
Incorporating these five rear delt training exercises into your upper body workout routine will help you achieve balanced upper body strength, improved posture, and enhanced athletic performance. Remember to start with lighter weights and gradually increase the resistance as your strength improves. As with any exercise program, it’s important to consult with a healthcare professional or a certified fitness trainer before starting to ensure you are performing the exercises correctly and safely.
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