How to train the Rear Deltoids

The rear , also known as the posterior s, are often neglected in many workout routines. This can lead to muscle imbalances and a weaker upper body. However, ing the rear deltoids is crucial in order to achieve a well-rounded and balanced physique.

Located at the back of the shoulder, the rear deltoids play a vital role in stabilizing the shoulder joint and aiding in the movement of the arms. Developing strong and well-defined rear deltoids not only improves the overall of your upper body but also enhances your posture and prevents potential shoulder injuries.

Here are some effective and techniques to target and train the rear deltoids:

1. Reverse flyes: This exercise specifically targets the rear deltoids. Begin by standing with your feet shoulder-width apart and holding a pair of dumbbells in each hand, palms facing inward. Bend at the hips, keeping your back straight and knees slightly bent. Extend your arms out to the sides, squeezing your shoulder blades together as you raise the dumbbells laterally until your arms are parallel to the floor. Slowly lower the dumbbells back to the starting position and repeat for the desired number of repetitions.

2. Face pulls: Face pulls primarily target the rear deltoids while also engaging the upper back muscles. Attach a rope or resistance band to a high pulley machine or a sturdy anchor point. Stand facing the anchor point with your feet shoulder-width apart. Hold the rope with an overhand grip, palms facing down. Pull the rope towards your face, while keeping your elbows high and out to the sides. Squeeze your shoulder blades together and pause before slowly returning to the starting position. Repeat for the recommended number of repetitions.

3. Bent-over reverse flyes: This exercise isolates the rear deltoids by minimizing assistance from other muscles. Stand with your feet hip-width apart, holding a pair of dumbbells in front of your thighs with a neutral grip. Bend forward at the hips, keeping your back straight and chest up. Lift the dumbbells out to the sides until your upper arms are parallel to the floor, squeezing your shoulder blades together. Lower the dumbbells back down with control and repeat for the desired number of reps.

4. Rear deltoid cable pull: Stand facing the cable machine with your feet shoulder-width apart. Hold the handle or attachment with one hand, palm facing down. Pull the cable handle across your body, while keeping your elbow slightly bent. Focus on squeezing your rear deltoid and pause before slowly returning to the starting position. Perform the exercise with the opposite arm and repeat for the suggested number of repetitions.

5. Mind-muscle connection: While performing any exercise targeting the rear deltoids, it’s essential to establish a strong mind-muscle connection. Focus on the muscle you are targeting and consciously squeeze and contract the rear deltoid throughout the movement. This will ensure maximum engagement and stimulation of the muscle fibers.

Including these exercises in your upper body workout routine at least twice a week will progressively strengthen and your rear deltoids. However, it’s important to note that rest and recovery are equally crucial in muscle growth. Allow your rear deltoids adequate time to rest and repair between training sessions.

In conclusion, training the rear deltoids is essential for a balanced upper body, improved posture, and injury prevention. Incorporate these exercises and techniques into your workout routine to build stronger and more defined rear deltoids, contributing to an overall stronger and well-developed back. Remember to always perform exercises with proper form and consult with a fitness professional if you have any specific concerns or limitations.