In this article, we discuss the reasons you should add rear delt exercises to your training routine and five of the best rear delt exercises.
When it comes to working out, it’s easy to fall into the trap of focusing entirely on the muscles you can see in the mirror. After all, who doesn’t want biceps that bulge and abs that pop? However, neglecting certain areas of your body can lead to imbalances, injury, and aesthetic discrepancies. That’s where rear delt exercises come in.
What are the rear delts?
The rear delts, short for rear deltoids, are the posterior portion of the shoulder muscles. They are responsible for shoulder extension, horizontal abduction, and external rotation. These movements are essential for maintaining proper posture and balanced shoulder development.
Why should you train your rear delts? We discuss some good reasons below.
Injury prevention
Training your rear delts helps prevent injuries and muscle imbalances. Neglecting this muscle group can cause a disproportionate imbalance between your front and back muscles, leading to poor posture and an increased risk of shoulder injuries, including rotator cuff tears and shoulder impingement syndromes.
Improved athletic performance
Strong rear deltoids are crucial for athletes who rely on overhead movements, throwing, spiking and catching. Gymnasts, throwers, volleyball players, and baseball players all need strong, functional rear deltoid muscles to improve stability, force output and performance.
Aesthetics
Strong and well-developed rear delts create a well-rounded look and add size to your upper body. They also help balance out the front and lateral deltoids, creating symmetry that can improve your overall appearance.
Posture
Hunching over a desk or computer can cause your shoulders to round forward, leading to a hunchback and poor posture. Training your rear delts can counteract this postural problem by strengthening the muscles that pull your shoulder blades back and down.
Shoulder stability
Training your rear delts can also lead to improved shoulder stability. Strong rear deltoids can increase stability and strength, especially during pressing movements like the bench press. Don’t neglect the rear delts if you want to build overall upper body strength and stability.
Best Rear Delt Exercises
Now that we have discussed some of the benefits of training your rear delts, let’s talk about some of the best rear delt exercises to consider in your training routine.
Rear Delt Flyes
This exercise is an isolation movement that specifically targets the rear delts. Begin by standing with a slight bend at your knees and holding a pair of dumbbells with your palms facing each other. Hinge forward at the hips and raise your arms out to the side, squeezing your shoulder blades together as you do so. Lower the dumbbells back down to starting position and repeat for desired reps. You can perform this exercise as a dumbbell rear delt fly or as a cable rear delt fly.
Face Pulls
Face pulls are another great exercise to train your rear delts. This exercise also trains your upper back too. You can perform this movement by holding on to a rope affixed to the top of a cable pulley. Step back and then pull your hands back towards your ears by bending your arms and squeezing your rear delts and upper back. Pause one count and then return arms straight out in front of you. Repeat for your desired reps.
Band Pull Aparts
This simple exercise trains your rear delts and upper back. Because it only requires a band, this exercise is extremely versatile. Hold onto a band in front of you, with a shoulder width grip and your arms straight. Keeping your arms straight, pull the band apart until it touches your chest. Squeeze your shoulder blades together, and then return arms to straight. Repeat for your desired reps.
Pronated Grip Inverted Rows
Performing inverted rows with an overhand grip, and also keeping your elbows high and wide, can also allow you to train your rear delts and upper back.
To perform this exercise, place your hands at shoulder width on a bar set at an incline (in a power rack or smith machine). Set your body at an incline with feet 3-5 feet in front of the bar. Pull your chest to the bar by squeezing your upper back. Pause one count and then return to the start position.
Floor Angels
Floor angels are an exercise you can do without any equipment at all. This exercise strengthens your rear delts and improves your posture. Lie face down on the floor and bring your arms overhead in a Y position. While squeezing your shoulders together and keeping your arms an inch or two off the floor, bring your arms by your sides, palms facing the ceiling. Repeat for your desired reps.
Final Thoughts
Training your rear delts will pay dividends. Incorporating one or more of these five exercises into your routine can help you strengthen your rear delts for better posture, performance and aesthetics.
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