The Top 5 Rear Delt Exercises for Strong and Defined Shoulders
When it comes to a well-rounded shoulder workout, it’s easy to overlook the rear deltoids. However, adding rear delt exercises to your routine can lead to stronger, more defined shoulders. In this article, we’ll go over the top 5 rear delt exercises you should incorporate into your workout.
1. Seated Rear Delt Fly
The seated rear delt fly is a classic exercise that isolates the rear deltoids. To perform this exercise, sit on a bench with your feet flat on the ground and your chest pressed against your thighs. Hold a dumbbell in each hand with your palms facing inwards. Lift the dumbbells up and out to the side, squeezing your shoulder blades together at the top of the movement. Lower the weights back down slowly and repeat for 3 sets of 10-12 reps.
2. Reverse Pec Deck Fly
The reverse pec deck fly is another great exercise that targets the rear deltoids. To perform this exercise, sit on a pec deck machine with your chest facing the back pad and your arms outstretched towards the handles. Pull the handles towards your chest, focusing the movement on squeezing your shoulder blades together. Slowly release the handles back to the starting position and repeat for 3 sets of 10-12 reps.
3. Standing Rear Delt Cable Fly
The standing rear delt cable fly is a versatile exercise that can be performed with a cable machine or resistance bands. To perform this exercise, stand facing the machine or anchor point with the cable or band at chest height. Keeping your arms straight, pull the cable or band back towards your hips, focusing on the contraction in your rear delts. Slowly release the cable or band back to the starting position and repeat for 3 sets of 10-12 reps.
4. Bent Over Dumbbell Reverse Fly
The bent over dumbbell reverse fly is a challenging exercise that requires good form to be effective. To perform this exercise, bend over with your chest at a 45-degree angle and a dumbbell in each hand. With your palms facing each other, lift the dumbbells out to the side, focusing on the contraction in your rear delts. Slowly lower the weights back down and repeat for 3 sets of 10-12 reps.
5. Face Pull
The face pull is a compound exercise that targets the rear delts as well as the upper back and traps. To perform this exercise, attach a rope attachment to a cable machine at head height. With your palms facing inwards, pull the rope towards your face, separating your hands as you go. Focus on squeezing your shoulder blades together and pulling your elbows out to the side. Slowly release the cable back to the starting position and repeat for 3 sets of 10-12 reps.
In conclusion, incorporating these top 5 rear delt exercises into your shoulder workout can lead to stronger, more defined shoulders. Remember to focus on proper form and control throughout each exercise. By adding these exercises to your routine, you’ll be one step closer to achieving a well-rounded, balanced physique.
