8 Best Rear Delt Exercises for Strong and Defined Shoulders

8 Best Rear Delt Exercises for Strong and Defined Shoulders

If you’re looking to build stronger and more defined shoulder muscles, targeting your rear delts is key. The rear deltoid muscles are located on the back of your shoulders and are responsible for pulling your arms back and maintaining proper posture. In this article, we’ll explore eight of the best exercises to strengthen and define your rear delts.

1. Bent-Over Rear Delt Raises with Dumbbells

Bent-over rear delt raises with dumbbells are a great way to isolate your rear delts. Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Bend your knees slightly and hinge forward at the hips. Keep your back straight and raise your arms to the sides, keeping your elbows slightly bent. Slowly lower the weights back down to the starting position and repeat.

2. Seated Rear Delt Flyes with Resistance Bands

Resistance bands are a convenient and effective way to perform seated rear delt flyes. Sit on a bench with your legs extended in front of you and wrap the resistance band around your feet. Hold the band with both hands and pull it back towards your chest while keeping your elbows straight. Squeeze your shoulder blades together and slowly release back to the starting position.

3. Rear Delt Cable Crossovers

Cable crossovers are a great way to target your rear delts and also work your chest and triceps. Set the cable machine to a low position and grab the handles with your palms facing down. Pull the cables back towards your sides, keeping your elbows slightly bent. Hold for a second and slowly release back to the starting position.

4. Face Pulls with a Resistance Band

Face pulls are a great exercise for targeting your rear delts, upper back, and traps. Stand with your feet shoulder-width apart and grab a resistance band with your palms facing down. Pull the band towards your face, keeping your elbows high and your shoulders relaxed. Squeeze your shoulder blades together at the top of the movement and slowly release back to the starting position.

5. Reverse Pec Deck Flyes

The reverse pec deck machine is a great way to target your rear delts, as well as your rhomboids and traps. Sit in the machine with your chest against the backrest and grab the handles with your palms facing down. Squeeze your shoulder blades together and slowly release back to the starting position.

6. T Raises with Dumbbells

T raises with dumbbells are a great way to target your rear delts and also work your upper back and traps. Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Raise your arms out to the sides, keeping your palms facing down. Squeeze your shoulder blades together and slowly release back to the starting position.

7. Rear Delt Rows with a Barbell

Rear delt rows with a barbell are a great way to target your rear delts, upper back, and traps. Stand with your feet shoulder-width apart and hold the barbell with an overhand grip. Hinge forward at the hips, keeping your back straight, and lift the barbell towards your chest. Squeeze your shoulder blades together and slowly release back to the starting position.

8. Inverted Rows with TRX Straps

Inverted rows with TRX straps are a great way to target your rear delts, as well as your back, biceps, and core. Set the TRX straps to a low position and grab the handles. Walk your feet forward until your body is at a 45-degree angle to the ground. Pull your chest towards the handles, squeezing your shoulder blades together. Slowly release back to the starting position.

Conclusion

Incorporating these eight exercises into your shoulder workout routine will allow you to target and strengthen your rear delts, leading to stronger and more defined shoulders. Remember to use proper form, control your movements, and gradually increase the weight and intensity of your workouts over time. And as always, consult with a fitness professional before starting any new exercise program.