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  • Ten Best Rear Deltoid Drills You Can Do to Get a Beautiful Figure

    10 Sep 2019
    6278

    Remember: all information, content, and material of this website is just for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or your healthcare provider/personal fitness trainer.

    LAVERA STEWART

    LAVERA STEWART

    Editor-in-Chief of the Approved By Coach

    People often don’t pay much attention to their rear deltoids, which is a big mistake. Your shoulder muscle group is made of 3 muscles – front, middle and rear deltoid, and you should pay attention to all 3 of them. So if you want to get that attractive, fit figure, you need to choose only the best rear delt workout for you and initiate to build rear delts.

    And in this article, we’ve researched and prepared the 10 best rear delt exercises that will help you to stay strong, healthy, build muscle mass, and be in good shape. So, without further ado, let’s take a look!

    A seated bent-over rear delt raise is one of the best rear delt exercises of medium difficulty level. This exercise will give you a lot of advantages, such as:

    Seated Bent Over Rear Delt Raise
    • Isolated training of your rear delts;
    • Shape improvement and muscle definition;
    • Strengthening of your shoulder joints (reducing the risk of traumas).

    Instruction for performing

    • Use a bench to do this drill, (your feet must be together) and take dumb-bells.
    • Bend your arms at the crural muscles. Your spine must be straight when you tilting it towards your lap. This exercise will be done in this position.
    • Take a deep breath and when you breathe out, extend your hands with your dumbbells to the sides. Your corpus must be in a halt position.
    • Hold this position within two seconds, making a contraction, then
    • Slowly return your arms to a starting position.

    Variation: You can also perform rear delt raise exercise standing if you don’t have problems with your lumbar spine.

    2. Dumbbell Bent-Over. Reverse Flies

    This rear delt fly exercise is great for those who want to have a correct posture. It strengthens your spinal muscles and shoulders improving any form of athletic performance.

    Instruction for performing

    Dumbbell Bent Over Reverse Fly
    • Stand straight with your feet 12 inches apart and holding a dumbbell in each hand at your side.
    • Bend your corpus in such a way to make it be parallel with your floor and bring some weights in front of you to about lap level.
    • Spread your arms up and out to a level of your shoulders and compress your shoulders. Do this drill slowly. Hold at the top for 1-2 seconds, then slowly return to your initial position.
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    3. Bent-Over Dumb-bell Posterior Deltoid Raises. Sitting Position. Single Arm

    Single Arm Seated Bent Over dumbbell rear delt raise

    Are you feeling that one arm is weaker while doing standing or seated bent-over rear delt raise? Then include more repetitions into your rear delt workout for an arm that is being weaker. Do this drill until your weak arm catches up.

    Instruction for performing

    This exercise is among good rear delt exercises. You do it the same way as standing or seated bent-over dumbbell rear delt raise but using only one arm. Perform this exercise if you want to get a perfect rear delt muscle.

    4. Reverse Dumb-bell Flies. Incline Bench Usage

    This exercise will help to balance and tone up rear deltoid within a brachial complex. The only equipment that you require for this rear delt shoulder workout is the following: dumbbells and an incline bench.

    Instruction for performing

    Incline Reverse Dumbbell Fly
    • Lie faced down on an incline bench with a dumbbell in each hand.
    • On an exhale, raise your dumbbells to the sides, squeeze your shoulder blades, keeping your arms parallel to the floor.
    • Inhaling, slowly lower your dumbbells back to the starting position.

    5. Posterior Deltoid Dumb-bell Rows. Incline Bench Usage

    A rear delt row is an immaculate exercise for the middle and lower back. Lying rear delt raise will also be beneficial for biceps and forearms. To do it, you will require a pair of dumbbells and an inclined bench. Your inclined bench must be set at an angle of 45 degrees.

    Incline Rear Delt Dumbbell Row

    Instruction for performing

    • Lying on an inclined bench, take a dumb-bell in each hand.
    • Extend your arms and your cubits must be bent to drag your dumbbells up to your sides.
    • Stay in this position for a couple of seconds.
    • Slowly get back to the starting position.

    6. Barbell Face Pull

    Next exercise is superb for those who like to pump iron by using a bar. To train your posterior deltoids, apply a wide grip. Also, remember that for rear delt lifts your elbows must be wide.

    Barbell Face Pull

    Instruction for performing

    • Inhale, as you exhale, using your brachii muscles and raising your cubits up and to the side, drag a barbell up to face level.
    • Once almost reach your face, stay for 1-2 seconds at the top.
    • Put your bar slowly down into the initial position. Inhale as you perform this phase of the movement.
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    7. Reverse Flies. Cable Usage. Standing Position

    A standing cable reverse fly is used to strengthen your rear deltoids. These muscles must be trained if you intend to obtain a proper posture. You can also include standing rear delt cable raise in your shoulder, spine, and full-body workouts.

    Instruction for performing

    • Apply 2 cables which must be at chest level.
    • Take the cable’s handles and drag them aside without squeezing your shoulder blades too much.
    • Slowly put the handles down back to the initial position.
    cable rear delt fly

    8. Cable Rear Delt Fly

    This drill will make your brachii muscles work. However, you will require a cable to perform. This is an effective exercise, which you should definitely consider including in your delt training. You can also purchase a rear delt machine, for even better more effect. There’s a wide assortment of them on the market for every budget. So always opt for only the best rowing machine under 500. It would be a great mix of quality and price.

    Instruction for performing

    • Grab your left cable with your right hand and your right one with your left hand, crossing them. This is your initial position.
    • Start moving your hands backwards and forwards. Your arms must be straight.
    • Make a pause at the end before returning your handles into the starting position.

    9. Rope Face Pulls. Standing Position

    This exercise is aimed to involve in work not only your scapular retractor muscles but also a rotary element of your shoulder, dominated mainly by the posterior deltoid. To do pull-ups work rear delts is difficult if your pulley set is too high.

    Standing Rope Face Pull

    Instruction for performing

    • Grab the handles of the rope and slowly extend your hands to the side. Your cubits must be lifted and your arms must be at an angle of ninety degrees.
    • Make rear delt rope pull toward your face.
    • Make an appropriate number of repetitions.

    10. Expander Face Pulls

    Expander face pull is an expander exercise aimed at brachii muscles workout. It is also suitable for exercising your biceps, lateral muscles, middle back, and trapezius muscles. You will need only an expander to do this exercise.

    Resistance Band Face Pull

    Instruction for performing

    • Fix your expander at lower chest level.
    • Grasp the grips on your expander or your expander itself if there are no grips.
    • Initiate doing this exercise by dragging the expander to your ears, keep your palms facing down.
    • Stay in this pose for a couple of seconds.

    Useful recommendations to obtain the most out of the posterior deltoid training

    To obtain a maximal effect from your gym drill, you should follow these rules:

    Tips to get the most out of rear delt training
    • Visit the gym at least two days a week;
    • Limbering up is mandatory, for limbering up you can use the exercises of the basic program without weights or with minimal weights;
    • Follow the correct technique of performance;
    • Working with weights is more efficient than working on simulators;
    • Choose the right weight;
    • Always start with rear deltoid muscle training.

    Some athletes believe that the posterior deltoid must be worked out after the main spine and chest workout session. This approach can be effective for some tasks. However, in most cases, it is the well-developed delts that help to do corpus drills most efficiently.

    And that’s all the 10 best rear deltoid exercises we at ApprovedByCoach.com wanted to share with you hopefully, they will help you start your journey towards your goals. Although, perhaps it has already started? How’s your success so far? Let us know in the comments, we would love to hear that!


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