Rear delts, often neglected heroes of the shoulder world, deserve just as much love as their front counterparts. They contribute to that coveted sculpted shoulder look, improve posture, and even enhance swimming and throwing motions. But with so many exercises out there, where do you start? Fear not, fellow fitness enthusiasts, for I present to you the 6 best rear delt exercises to unleash your inner winged warrior!
Best Rear Delt Exercises for Muscle & Strength
1. Dumbbell Rear Delt Fly:
A classic for a reason, this exercise effectively isolates the rear delts. Stand tall with knees slightly bent, arms extended down with palms facing inwards. Raise your arms out to the sides, keeping elbows slightly bent, until they're parallel to the floor. Squeeze your rear delts at the top, then slowly lower back down. Aim for 3 sets of 10-12 reps.
2. Cable Reverse Fly:
Similar to the dumbbell fly, the cable version offers constant tension throughout the movement. Stand at a cable machine with a neutral grip on the handles. Keeping your back straight and core engaged, pull your arms back and slightly upwards until your elbows are parallel to the floor. Squeeze your rear delts at the top, then slowly return to the starting position. 3 sets of 12-15 reps will do the trick.
3. Face Pulls:
This versatile exercise can be done with cables, bands, or even a towel! Attach your chosen apparatus to a secure overhead point and grab the handles with a neutral grip. Pull your hands down towards your forehead, focusing on squeezing your rear delts and keeping your elbows high. Slowly return to the starting position. 3 sets of 15-20 reps will leave your rear delts feeling nice and toasty.
4. Bent-Over Dumbbell Lateral Raise:
This exercise adds a bit of core engagement to the mix. Hinge at your hips, keeping your back straight and core tight, until your torso is nearly parallel to the floor. Raise your arms out to the sides, keeping elbows slightly bent, until they're parallel to the floor. Squeeze your rear delts at the top, then slowly lower back down. 3 sets of 10-12 reps will get the job done.
5. Incline Dumbbell Rear Delt Raise:
Hit your rear delts from a different angle with this incline variation. Lie face down on an incline bench, holding dumbbells with palms facing inwards. Raise your arms out to the sides, keeping elbows slightly bent, until they're parallel to the floor. Squeeze your rear delts at the top, then slowly lower back down. 3 sets of 12-15 reps will leave your rear delts feeling the burn.
6. Bird-Dog:
This exercise not only targets your rear delts but also strengthens your core and improves overall coordination. Start on all fours with your knees hip-width apart and hands shoulder-width apart. Extend one arm and the opposite leg out straight, keeping your back flat and core engaged. Hold for a second, then return to the starting position and repeat on the other side. Aim for 3 sets of 10-12 reps per side.
Bonus Tip: Remember, proper form is key! Focus on slow, controlled movements and don't sacrifice form for heavy weights. Listen to your body and take rest days when needed.
With these 6 exercises in your arsenal, you're well on your way to sculpted, strong, and defined rear delts. So spread your wings and fly, fitness friends! And don't forget to tag me in your workout selfies, because I love to see those gains!
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