Your shoulders are composed of three primary muscle groups: the anterior, lateral, and posterior deltoids. The rear delts are a key muscle group responsible for shoulder joint stability and balance. Strengthening them can enhance your upper body strength, improve your posture, and reduce your risk of shoulder injury.
To target and strengthen your rear delts effectively, use a combination of resistance bands, cable machines, and dumbbells. Plus, make sure to use weights that are appropriate for your current level of strength.
Cable face pulls are a staple exercise to work the rear delts. The cable machine helps keep the muscles in constant tension.
- Adjust the cable pulley so it’s at face level, and stand with your feet shoulder-width apart.
- Grab the rope with palms facing downwards and step back a few feet to create tension in the cable.
- Engage your core, keep your knees slightly bent, and your posture tall.
- Pull the cable towards your face with your elbows high and aligned with your ears, forming a 90-degree angle.
- Squeeze your shoulder blades together, then slowly extend your arms back to the starting position.
Band pull-aparts are a safe and effective way to target the rear delts using a resistance band. Choose a resistance that allows you to keep your elbows straight throughout the movement.
- Stand with a resistance band in front of you and grab the ends.
- Pull the band apart as you also pull toward your chest with straight arms, making sure to pinch your shoulder blades together.
- Once the band reaches your chest, slowly reverse the direction, keeping your elbows straight.
Flyes are an excellent way to target the rear delts. You don’t need to go too heavy on these; focus on the contraction rather than the weight.
- Grab two lighter dumbbells and hinge from your hips so your torso comes parallel to the floor.
- With the weights positioned in front of you together, bring your arms out to the side towards the ceiling.
- Make sure to pinch your shoulder blades together as you bring the weights up.
- Keeping a firm grip on the dumbbells, and reverse the direction.
This is another fly variation for your rear delts, but this time, you can use the reverse pec deck machine, which is commonly found at most gyms.
- Sit facing forward and set the arms of the machine close together to begin the set.
- Keep a firm grip on the handles and push the machine arms out to the side.
- Squeeze your shoulder blades together as your arms progress to a T-shape.
- Come back to the starting position and repeat.
The dumbbell row targets your rear delts and also works your main back muscles.
- Place one knee and the corresponding hand on the bench for support, keeping your back flat and core engaged.
- Grab a dumbbell with the opposite hand while keeping your back straight and shoulders level.
- Row the dumbbell up towards your chest, squeezing your shoulder blades together.
- Lower the dumbbell slowly and repeat for the desired number of repetitions.
The lat pull-down, done with a wide grip, ensures that the tension is felt in your rear delts and not as much in your lats. You can find the lat pull-down machine at most gyms.
- Sit facing forward and grab the bar far toward the ends so your grip is wide.
- Look up slightly and pull your shoulder blades down and back as you pull the weight down in front of your face, towards your chest.
- Pause briefly at the bottom position to feel your back muscles and rear delts contract.
- Slowly extend your elbows back to the starting position and repeat.
Targeting your rear delts is essential for balanced shoulder development and overall shoulder health. Strong rear delts have a primary role in your shoulder stability, helping reduce the risk of shoulder injuries, like injuries to your rotator cuffs.
Strong rear delts also come into play during activities that involve pulling and overhead motions. They are essential for good posture, and strengthening them helps reduce forward-rounded shoulders.
The rear delts are a small muscle group, and proper form is essential when working them. Whether using bands, weights, or cables, always choose a manageable resistance that lets you feel the muscle group rather than something too heavy, which will cause you to lose the mind-muscle connection.
Consult with a personal trainer if you need help feeling the move in the right part of your back. Consult with a physical therapist if you have pain or discomfort, as they can help you modify your activity and examine if there are other issues preventing proper positioning.
Strong rear delts are critical to healthy, well-balanced shoulders. They deserve a place in your exercise routine and should be targeted with a variety of exercises.
Try these exercises and gradually progress them by adding more resistance, sets, and repetitions over time.
