Delt Exercises: What is the Best Rear Delt Exercise?

Delt Exercises: What is the Best Rear Delt Exercise?

Building well-rounded shoulders is essential for a balanced and muscular upper body. While many people focus on the front and side deltoids, the rear delts often get neglected. However, strengthening the rear delts is crucial for improving shoulder stability, posture, and overall shoulder aesthetics. In this article, we'll explore the best rear delt exercises to help you achieve a more balanced and powerful shoulder development.

Importance of Rear Delt Exercises

The rear deltoids, also known as posterior deltoids, play a vital role in shoulder function and aesthetics. They are responsible for shoulder extension, horizontal abduction, and external rotation. Strong rear delts contribute to:

1. Enhanced Shoulder Stability: Preventing injuries by stabilizing the shoulder joint.
2. Improved Posture: Counteracting the effects of sitting and slouching.
3. Balanced Shoulder Development: Ensuring all three heads of the deltoid muscle are equally developed for a well-rounded appearance.

Top Rear Delt Exercises

Here are some of the best exercises to target the rear delts effectively:

1. Face Pulls

Face pulls are a versatile exercise that targets the rear delts, upper back, and traps. They are excellent for improving shoulder health and posture.

• How to Do It:
  • Attach a rope to a high pulley.
  • Stand facing the pulley with feet shoulder-width apart.
  • Grab the rope with an overhand grip and pull it towards your face.
  • Keep your elbows high and squeeze your shoulder blades together.
  • Slowly return to the starting position.
• Tip: Focus on the squeeze at the top of the movement to maximize rear delt activation.

2. Bent-Over Reverse Flyes

Bent-over reverse flyes are a great isolation exercise for the rear delts, allowing you to focus on the contraction and movement.

• How to Do It:
  • Hold a dumbbell in each hand with palms facing each other.
  • Bend at the hips with a slight bend in your knees, keeping your back straight.
  • Lift the dumbbells out to the sides until they are at shoulder height.
  • Lower the weights back down slowly.
• Tip: Avoid using momentum; use a controlled motion to lift and lower the weights.

3. Rear Delt Rows

Rear delt rows are a compound movement that targets the rear delts along with the upper back muscles.

• How to Do It:
  • Hold a dumbbell in each hand with an overhand grip.
  • Bend at the hips, keeping your back straight and knees slightly bent.
  • Pull the dumbbells towards your chest, flaring your elbows out.
  • Squeeze your shoulder blades together at the top of the movement.
  • Lower the weights back down slowly.
• Tip: Keep your elbows high to ensure maximum engagement of the rear delts.

4. Reverse Pec Deck Flyes

Reverse pec deck flyes are performed on a pec deck machine, providing a stable and controlled environment to isolate the rear delts.

• How to Do It:
  • Sit on the machine facing the pads.
  • Adjust the handles so that your arms are fully extended in front of you.
  • Grab the handles with a neutral grip and pull them back until your arms are fully extended to the sides.
  • Slowly return to the starting position.
• Tip: Focus on squeezing your rear delts and upper back at the end of the movement.

5. Cable Rear Delt Flyes

Cable rear delt flyes offer continuous tension on the rear delts throughout the entire range of motion.

• How to Do It:
  • Set the pulleys to the lowest position and attach D-handles.
  • Stand between the pulleys with feet shoulder-width apart.
  • Grab the handles with an overhand grip and cross them in front of you.
  • Pull the handles out to your sides, keeping a slight bend in your elbows.
  • Slowly return to the starting position.
• Tip: Maintain a controlled motion and avoid using your lower back to complete the movement.

Conclusion

Incorporating these rear delt exercises into your workout routine will help you build strong, balanced shoulders and improve overall shoulder health. Consistency, proper form, and progressive overload are key to seeing results.

Source:

1. [American Council on Exercise - Rear Delt Workouts](https://www.acefitness.org/education-and-resources/professional/expert-articles/6159/rear-delt-workouts)

2. [National Strength and Conditioning Association - Shoulder Stability](https://www.nsca.com/education/articles/nsca-coach/shoulder-stability-the-best-exercises-for-improving-shoulder-health/)

3. [Bodybuilding.com - Top Shoulder Exercises](https://www.bodybuilding.com/content/top-10-shoulder-exercises.html)

4. [Journal of Strength and Conditioning Research - Comparative Analysis of Shoulder Exercises](https://journals.lww.com/nsca-jscr/fulltext/2020/01000/comparative_analysis_of_shoulder_exercises_.6.aspx)