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When it comes to building a strong upper body, most people focus on exercises that target their chest, biceps, and triceps. However, neglecting the rear delts can lead to muscle imbalances and potential injuries. The rear deltoids, or the posterior deltoids, are located at the back of the shoulder and play a vital role in stabilizing the shoulder joint. Including these 6 essential rear delt training exercises in your workout routine will not only help you achieve a well-rounded upper body but also prevent any potential shoulder injuries.
1. Rear Delt Flyes: This exercise primarily targets the rear delts. Start by standing upright with a dumbbell in each hand. Bend at your hips, maintaining a slight bend in your knees, and lean forward until your upper body is parallel to the ground. Extend your arms fully while keeping a slight bend in your elbows. Keeping your back straight, squeeze your shoulder blades together as you raise your arms out to the sides, maintaining your arms in line with your body. Slowly lower the weights back to the starting position and repeat for desired repetitions.
2. Face Pulls: Face pulls primarily target the rear delts, upper back, and rotator cuff muscles. To perform this exercise, attach a rope handle to a cable machine at chest height. Stand with your feet shoulder-width apart, grab the rope handles with an overhand grip, and take a step back. With your arms extended, pull the handles towards your face, keeping your elbows high and wide. Squeeze your shoulder blades together at the end of the movement and slowly return to the starting position. Repeat for desired reps.
3. Bent-Over Dumbbell Rows: This compound exercise not only targets the rear delts but also works out the upper back and biceps. Begin by standing with your feet hip-width apart, holding a dumbbell in each hand. Bend at your hips, maintaining a slight bend in your knees, and lean forward until your upper body is parallel to the ground. Let your arms hang naturally with your palms facing each other. Pull the dumbbells towards your torso, squeezing your shoulder blades together. Lower the weights back to the starting position and repeat for desired repetitions.
4. Cable Reverse Flyes: Attach D-handles to a low cable pulley machine, and stand in the center with your feet shoulder-width apart. Grab the handles with an overhand grip, extend your arms in front of you, and slightly tilt your upper body forward. Keeping your arms straight, pull the handles out to the sides, squeezing your rear delts. Slowly return to the starting position and repeat.
5. Prone Rear Delt Raise: Lie face down on an incline bench with your chest supported and arms hanging towards the floor, holding a dumbbell in each hand. Lift the weights out to the sides of your body while keeping a slight bend in your elbows until your arms are parallel to the floor. Squeeze your rear delts at the top of the movement and slowly lower the weights back to the starting position. Repeat for desired reps.
6. Band Pull-Aparts: Stand with your feet shoulder-width apart and hold a resistance band in front of you with your palms facing down. Keep a slight bend in your elbows and pull the band apart, squeezing your rear delts. Slowly return to the starting position and repeat.
Including these 6 essential rear delt training exercises in your upper body workouts will not only enhance your strength and muscular development but also improve your overall shoulder stability. Incorporate these exercises into your routine and enjoy a well-rounded upper body with strong and defined rear delts. Remember to start with lighter weights and gradually increase the resistance as you become stronger. As always, consult with a professional trainer before starting any new workout regimen to ensure proper form and technique.
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