What To Know
- The rear delts, often overlooked in shoulder training, play a crucial role in overall shoulder development and posture.
- They work in conjunction with the anterior deltoids (front shoulders) and the medial deltoids (side shoulders) to perform various shoulder movements, including abduction (lifting the arms sideways), extension (straightening the arms behind the body), and external rotation (rotating the arms outward).
- By incorporating these exercises and following the guidelines outlined in this guide, you can effectively target and strengthen your rear delts.
The rear delts, often overlooked in shoulder training, play a crucial role in overall shoulder development and posture. Strong rear delts contribute to a well-rounded physique and help prevent shoulder imbalances. This comprehensive guide will provide you with all the necessary information and exercises to effectively target and strengthen your rear delts.
Anatomy of the Rear Delts
The rear delts, also known as the posterior deltoids, are located at the back of the shoulders. They work in conjunction with the anterior deltoids (front shoulders) and the medial deltoids (side shoulders) to perform various shoulder movements, including abduction (lifting the arms sideways), extension (straightening the arms behind the body), and external rotation (rotating the arms outward).
Benefits of Training Rear Delts
- Improved Shoulder Strength and Stability: Strong rear delts provide stability to the shoulder joint, reducing the risk of injuries.
- Enhanced Posture: Well-developed rear delts help pull the shoulders back, improving posture and reducing slouching.
- Increased Muscle Mass and Definition: Targeting the rear delts can help build muscle mass and enhance shoulder definition, creating a more balanced and aesthetic physique.
- Improved Athletic Performance: Strong rear delts are essential for various sports and activities that require overhead movements, such as swimming, tennis, and weightlifting.
Best Rear Delt Exercises
1. Reverse Flyes
- Equipment: Dumbbells or resistance bands
- Motion: Lie facedown on an incline bench, holding dumbbells/bands in each hand. Lift the weights straight back, squeezing your shoulder blades together.
2. Rear Delt Flyes
- Equipment: Cable machine
- Motion: Stand facing the cable machine, holding a handle in each hand. Pull the handles down and back, engaging your rear delts.
3. Face Pulls
- Equipment: Cable machine with rope attachment
- Motion: Stand facing the cable machine, holding the rope in front of your face. Pull the rope down towards your forehead, focusing on contracting your rear delts.
4. Bent-Over Reverse Flyes
- Equipment: Dumbbells
- Motion: Bend over with your back straight, holding dumbbells in each hand. Lift the weights up and back, keeping your elbows bent.
5. Dumbbell Shoulder Extensions
- Equipment: Dumbbells
- Motion: Hold dumbbells in each hand, palms facing each other. Extend your arms overhead, then lower them down behind your head.
6. Lateral Raises with Reverse Grip
- Equipment: Dumbbells
- Motion: Hold dumbbells in each hand, palms facing your body. Lift the dumbbells sideways, keeping your elbows slightly bent.
7. External Rotations
- Equipment: Resistance bands or dumbbells
- Motion: Stand with your feet shoulder-width apart, holding a band or dumbbell in one hand. Rotate your arm outward, keeping your elbow at your side.
Exercise Frequency and Intensity
- Frequency: Train your rear delts 1-2 times per week.
- Intensity: Use weights or resistance that challenges you while maintaining good form.
- Sets and Reps: Aim for 3-4 sets of 8-12 repetitions per exercise.
Tips for Effective Rear Delt Training
- Focus on Form: Maintain proper form throughout your exercises to maximize muscle activation and prevent injuries.
- Control the Movement: Lower the weights slowly and control the eccentric (downward) phase of each exercise.
- Mind-Muscle Connection: Engage your rear delts consciously during each exercise to ensure they are working effectively.
- Warm Up Properly: Warm up your shoulders before training to prepare them for the exercises.
- Stretch Regularly: Stretch your rear delts after training to improve flexibility and reduce muscle soreness.
Takeaways: Unlocking Your Rear Delt Potential
By incorporating these exercises and following the guidelines outlined in this guide, you can effectively target and strengthen your rear delts. With consistent training, you will build a balanced and well-developed shoulder musculature, improve your posture, and enhance your overall athletic performance. Embrace the challenge and unlock the full potential of your rear delts.
Questions We Hear a Lot
Q: Why are my rear delts so weak?
A: Weak rear delts can result from imbalances in shoulder training, neglecting exercises that target the posterior deltoids. Overuse of the anterior deltoids can also lead to rear delt weakness.
Q: How often should I train my rear delts?
A: Aim to train your rear delts 1-2 times per week, allowing for adequate rest and recovery between workouts.
Q: What are some common mistakes to avoid when training rear delts?
A: Common mistakes include excessive weight, poor form, and neglecting the eccentric phase of the exercises. Focus on maintaining proper form and controlling the movement throughout.
