There are three main types of exercises that target the rear deltoids: overhead presses lateral raises and rear-delt flyes. All of these exercises can be done with dumbbells barbells or resistance bands.
The most effective way to work the rear deltoids is to do a combination of all these 5 exercises. This will ensure that all parts of the muscle are evenly worked and that you are getting the most out of your workout.
Functional training for the rear deltoids will help you avoid injury and increase your overall shoulder strength and stability.
1. Dumbbell Reverse Flyes Targets Exercise For Rear Deltoids
Rear deltoid Instructions: Start by holding a dumbbell in each hand with your feet shoulder-width apart. Bend your knees slightly and hinge forward at your hips until your torso is nearly parallel to the floor. Keeping your core engaged raise your arms out to the sides maintaining a slight bend in your elbows. Continue until your arms are in line with your body then slowly lower back to the starting position.
2. Band Pull-Aparts Targets Exercises For Rear Deltoids
Rear deltoid Instructions: Start by holding a resistance band in front of your chest with your palms facing each other. Keeping your arms straight pull the band apart until your hands are out to your sides. Slowly return to the starting position maintaining tension on the band the entire time.
3. Bent-Over Lateral Raises Targets
Here is a slight modification to the traditional upright row exercise: To maintain an upright position you will hold the dumbbells with an underhand grip while bending at the hip until your chest is parallel to the ground keeping your back straight. To options to execute the movement – start with the dumbbells hanging at your sides or rest them on your thighs.
Begin by lifting the weights out to the sides slowly and return the dumbbells to the start position using the same slow and controlled movement. Doing this exercise with a lightweight will not only help you master the movement but also reduce the risk of injuring your lower back. Variations & Tips Once you have mastered upright rows and bent-over lateral raises you may want
Bent-over lateral raises are ideal for targeting the small and oftentimes acious rear delts which makes them the perfect complement to every other shoulder exercise in your arsenal. Learn how to do this move.
4. Dumbbell Sweeping Deadlift
The dumbbell deadlift with a single arm can turn into an immense strength builder that progressively gets more challenging over time. In this variation of the single-arm dumbbell sweeping deadlift, you increase the intensity by slightly changing the angles throughout the lift. The first portion of the lift is inclined the second is parallel and horizontal and the almost upright finishing position allows the thoracic vertebrae a shift forward; all of which help to target the lats and lower lats a bit more so than a traditional upright posture might.
How To: With a dumbbell in your right hand and your feet shoulder-width apart slightly lean your upper body forward at the hips. Slowly lower your right elbow towards the ground and raise your right shoulder. At the bottom of the move the elbow and the shoulder should be at a 90-degree angle. Simply reverse the motion making sure to keep the upper arm still and only the forearm moving. The leg raise is an effective way to target your lower abs while also providing a good core workout to some of the smaller muscle groups in your abdominals it is primarily a move for the lower abdominals but also works a small portion of the internal oblique muscles. As this move simultaneously works the two origins of your rectus abdominis you can use heavier weights than with a knee raise.
5. Reverse Crab Walk
This is a fun exercise and once you have mastered the movement of it you can go ahead and try this exercise with your legs raised on a small box. Sit on the floor or on a mat with your legs in a perfect squat position and your toes pointing out. The top of your arms will be on the floor and your elbows are pointing out so that your hands are empty.
Next, lean back onto the haunches of your legs and can hold a weight to your chest angle keeping the knees near each other. Repeat for the specified period of time.
