The rear deltoids or the posterior deltoid are the muscles located in the rear of your shoulder and are one of the three muscle locations in the deltoid range. Most people train for well-developed pecs, front and side deltoids and the trapezius muscles, while the rear deltoids remain neglected. However, only the experts have mastered the art of building these muscles.
When they get equal attention, they not only contribute to your health but also add great muscle tone to your back.
Rear Deltoid Exercises for Maximum Muscle Growth
The most effective way to target your rear delts is to exercise in a bent over position. Let us look at a few variations.1. Bent over Dumbbell Lateral Raise
You can do this while standing or seated over a flat bench leaning over your knees. Bend over your hips with your torso almost parallel to the floor. With slightly bent knees and eyes fixated on a point on the floor just ahead of you, raise the dumbbells up in an arc, out to your sides. Do not do it with one dumbbell at a time, because that gives you the scope to cheat by rotating your waist.
2. Cable Reverse Flye
This one gives continual tension to the rear delts adding a dimension of muscle control. Standing in the centre, equidistant from each stack, grasp the left handle in your right hand, and the right handle in your left hand and with your arms elevated to your shoulder level pull each handle across to the other side to engage your rear delts.
3. Face down incline dumbbell lateral raise
Lie face-down with your chest against an incline. With your elbows slightly bent, raise the dumbbell upwards and outwards squeezing only with your rear delts. To best engage your rear delts in this exercise hunch your shoulders slightly.
4. Face Pulls
This is a compound exercise which not only engages your rear deltoids but also several other muscles. Keep the rope at chest level and with palms facing down, take a staggered stance with knees slightly bent. Your shoulders should be kept back, with your chest out squeeze the shoulder blades together and with your head facing forward and pull the centre of the rope towards your face. As you retract your shoulder blades, hold the contraction while you squeeze your rear delts and then return to the starting position.
5. Lying Side Laterals
You can do this lying on one side on a flat bench with a dumbbell to the long side. With slightly bent elbows, lift the dumbbell to form an arc with your hands, until your hand is perpendicular to the ground. Inhale as your arms go up and exhale as they come down.
6. Rear Military Press
This exercise can build a lot of muscle mass in your rear deltoids and also makes them stronger. Keeping your back straight, grasp the bar with an overhand grip and move the weight off the stand behind your back as you inhale.
Don’t just stick to one exercise, try to include several variations at some point during your workout and optimize your muscle growth.
To help maintain your muscle mass, why not try Natural Answers Super Testo XL
This one gives continual tension to the rear delts adding a dimension of muscle control. Standing in the centre, equidistant from each stack, grasp the left handle in your right hand, and the right handle in your left hand and with your arms elevated to your shoulder level pull each handle across to the other side to engage your rear delts.
3. Face down incline dumbbell lateral raise
Lie face-down with your chest against an incline. With your elbows slightly bent, raise the dumbbell upwards and outwards squeezing only with your rear delts. To best engage your rear delts in this exercise hunch your shoulders slightly.
4. Face Pulls
This is a compound exercise which not only engages your rear deltoids but also several other muscles. Keep the rope at chest level and with palms facing down, take a staggered stance with knees slightly bent. Your shoulders should be kept back, with your chest out squeeze the shoulder blades together and with your head facing forward and pull the centre of the rope towards your face. As you retract your shoulder blades, hold the contraction while you squeeze your rear delts and then return to the starting position.
5. Lying Side Laterals
You can do this lying on one side on a flat bench with a dumbbell to the long side. With slightly bent elbows, lift the dumbbell to form an arc with your hands, until your hand is perpendicular to the ground. Inhale as your arms go up and exhale as they come down.
6. Rear Military Press
This exercise can build a lot of muscle mass in your rear deltoids and also makes them stronger. Keeping your back straight, grasp the bar with an overhand grip and move the weight off the stand behind your back as you inhale.
Don’t just stick to one exercise, try to include several variations at some point during your workout and optimize your muscle growth.
To help maintain your muscle mass, why not try Natural Answers Super Testo XL
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