5 Killer Rear Delt Exercises to Build Cannonball Shoulders

Building strong, well-rounded shoulders is a key goal for many fitness enthusiasts. While most people focus on their front and side delts, it’s important not to neglect your rear delts. Neglecting them can lead to muscular imbalances, postural issues, and even injury. In this article, we’ll take a look at five killer rear delt exercises that can help you build the coveted “cannonball shoulders.”

1. Face Pulls

Face pulls are a classic posterior shoulder exercise that targets the rear delts, traps, and rhomboids. To perform face pulls, attach a rope to a cable machine at about shoulder height. Grab the rope with a neutral grip (palms facing each other) and step back until your arms are fully extended. Keep your elbows up and pull the rope towards your face, squeezing your shoulder blades together at the top of the movement. Lower the weight slowly and repeat for 10-12 reps.

2. Dumbbell Rear Flyes

Dumbbell rear flyes are another great exercise for targeting the rear delts. Start by grabbing a pair of dumbbells and standing with your feet shoulder-width apart. Hinge forward at the hips, keeping your back straight and core engaged. Let the dumbbells hang straight down in front of you and keep your elbows slightly bent. Raise the dumbbells in a wide arc, leading with your elbows, until your arms are parallel to the ground. Squeeze your shoulder blades together at the top and slowly lower the weights back down. Aim for 3 sets of 12-15 reps.

3. Reverse Pec Deck Flyes

The reverse pec deck machine is a great tool for targeting the rear delts. To perform this exercise, sit in the machine with your chest against the pad and adjust the seat so that the handles are at shoulder height. Grab the handles with a neutral grip and keep your elbows slightly bent. Slowly squeeze your shoulder blades together and pull the handles towards your chest. Hold for a second at the top of the movement and then slowly lower the weight back down. Aim for 3 sets of 12-15 reps.

4. Cable Reverse Flyes

Cable reverse flyes are similar to dumbbell rear flyes, but the cable provides constant resistance throughout the movement. To perform this exercise, attach a rope to a cable machine at about waist height. Face away from the machine and grab the rope with an overhand grip. Hinge forward at the hips, keeping your back straight and core engaged. Keep your elbows slightly bent and your arms straight. Pull the rope out to the sides in a wide arc, leading with your elbows, until your arms are parallel to the ground. Hold for a second at the top of the movement and then slowly lower the weight back down. Aim for 3 sets of 12-15 reps.

5. Band Pull-Aparts

Band pull-aparts are a simple yet effective exercise that can be done virtually anywhere. To perform this exercise, grab a resistance band with a shoulder-width grip. Hold the band in front of you at chest height and keep your arms straight. Pull the band apart, squeezing your shoulder blades together, until your arms are out to the sides. Hold for a second and then slowly release the tension, bringing the band back to the starting position. Aim for 3 sets of 20 reps.

Conclusion

Incorporating these killer rear delt exercises into your workout routine can help you build strong, well-rounded shoulders. Remember to start with lighter weights and focus on perfecting your form before increasing the resistance. By consistently challenging your rear delts, you’ll be on your way to building those coveted cannonball shoulders.

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