Rear Delt Exercises: Great Exercises You Need To Know

Rear delt exercises are essential for developing full shoulders (three-dimensional) and balanced upper body strength. Though disregarded by most as being secondary to the other chest and front delt movements, regular rear delt movements enhance shoulder symmetry, shoulder position, strength in the pulling movements, and the general appearance of the shoulders. This instructional package is an entire guide to exercising, as far as we aim to directly address the rear delts as to know how to isolate them, when required, and how they can also be incorporated into complete shoulder training, as a result of which the three heads of the deltoid get the attention they rightfully deserve.

Best Rear Delt Exercises

The rear delt exercises are best done on light loads, low controlled form, and the correct position of the elbow in relation to other shoulder movements. In contrast to pushing exercises, rear delt-training is done through pulling mode and arm abduction instead of pushing.

The exercises that involve simultaneous shoulder extension and rotating the shoulder externally or clockwise will activate the rear delts best.

1. Rear Delt Fly (Dumbbell)

The rear delt fly with a dumbbell is still one of the most powerful rear delt exercises in the isolation and mind-muscle engagement.

How to perform:

• Grant dumbbells with palms facing each other.
• Flex forward on the hips to the point where the torso is almost parallel to the balancing arm.
• Have a slight bend in your biceps.
• Turn out the arms wide.
• Stop at the top momentarily and then hang down.

This exercise separates the rear delts because it keeps the assistance of the front shoulders and chest to a minimal level.

Why it works:

• The rear delt fly puts the shoulder in horizontal abduction, which is among the main actions of the rear delts.

2. Bent-Over Cable Rear Delt Fly

It is one of the most controlled rear delt exercises because of the constant tension that is added in this movement using the cable.

How to perform:

• Between two low cable pulleys.
• Right hand- Left hand- Grab the left handle with the right hand and the right handle with the left.
• Take a step backwards and bend forward.
• Trigger pull away whilst keeping shoulders down.

Why it works:

• The tension in cables over the motion range is an effective assistance to fully recruit the rear delts by not including the momentum.

3. Face Pulls

Face pulls are compound rear delt exercises which work the upper back as well, making them the best exercises to use during shoulder-day warmups or finishers.

How to perform:

• Attach a rope to a high pulley
• Draw the rope on your face.
• Elbows should be bent, and hands should not touch.
• Press the shoulder blades in the end.

Why it works:

• Face pulls will work the rear delts with external rotation and shoulder extension, which will aid in providing balanced development on the shoulders.

4. Reverse Pec Deck Fly

This is one of the isolated rear delt exercises that can be done safely in the beginning by the use of a machine.

How to perform:

• Facing the pec deck machine, sit.
• Shoulder-level grip handles.
• Retract the arms in a smooth movement.
• Slowly return to the start.

Why it works:

• The assisted movement will give steady rear delt activation and minimise extreme cheating.

5. Rear Delt Row

Rear delt rows alter normal rowing to change the orientation of the lats and move them to the rear shoulders.

How to perform:

• This may use dumbbells, a barbell or cables.
• Draw back and up of the elbow.
• Stop at a point where the elbows are at the same level as the shoulders.

Why it works:

• Flicked-elbow exercise is more backed by rear delt involvement than normal rows.

6. Incline Bench Rear Delt Fly

This rigid variation removes momentum and assistance of the lower back.

How to perform:

• Lie down with his chest on an incline bench.
• Grip dumbbells with your shoulders.
• Raise arms outward slowly.
• Lower with control

Why it works:

• Bench works are made to stabilise the body, where the rear delts have to work most of the work.

7. Resistance Band Rear Delt pull-Apart

Simple yet a very effective rear delt workout which can be practised anywhere.

How to perform:

• Have a resistance band at the level of the shoulders.
• Part with drawing straight arms.
• Take a rest at full length.

Why it works:

• In maintaining the rear delt patterns, constant tension and high reps are beneficial.

8. High Cable Row (Rear Delt Focused)

This type of variation in the rowing assists in the training of rear delts and upper-back muscles.

How to perform:

• Set cables at chest height
• Tug handles up to the upper chest.
• Keep elbows wide and high.

Why it works:

• High elbow positioning moves stress to the rear delts and not to the lats.

Rear Delt Exercise Sets and Reps

Exercises for rear delts are the ones that react well to moderate weight and increased repetition because of the nature of the muscle being endurance-based.

Recommended structure:

• Sets: 3–4
• Reps: 10–15 (up to 20 for bands)
• Rest: 30–60 seconds

Rear delt exercises should be trained two to three times a week, resulting in the development of the best results.

Rear Delt Exercise Tips

Rear delts are not quite easy to develop since they are not engaged in the majority of pressing exercises. Activation is enhanced by application of the following tips:

• Light weights as compared to front or lateral delts.
• Attend to the elbow motion and not the hand movement.
• Do not swing or jerk overly.
• Wait at maximum contraction.
• Have a flat neck and downward shoulders.
• Rear delt exercises require patience and accuracy of these exercises and not heavy loading.

Sample Rear Delt Exercise Workout

This is a workout plan that incorporates isolation and rear delt exercises:

• Face Pulls – 3 × 15
• Incline Bench Rear Delt Fly – 3 × 12
• Reverse Pec Deck – 3 × 12
• Band Pull-Apart – 2 × 20

The exercise may be incorporated following the back exercises or the shoulder presses.

The role of Rear Delt Exercises in Shoulder Training

The rear delt exercises are targeted at the back of the head on the deltoid, which is crucial in the training of the shoulder in balance. Whilst most of the pulling exercises like rows and pull-downs do incorporate the use of the rear delts, it tends to be inadequate to develop the muscles fully. Special rear delt muscles are required in order to exert direct and consistent loading to the posterior shoulders.

There are three heads that the deltoid muscle comprises: front (anterior), side (lateral) and rear ( posterior). The movement of the shoulders in three directions is contributed to by each of the heads; this is why the full shoulder program requires exercise of all three. The rear delt exercises are specific to the posterior head, and therefore, the arm can pull back, giving it stability during the compound lifts. These exercises can be used regularly to ensure that the shoulders are in balance and assist the shoulders to remain in smooth and controlled action in all the exercises of the shoulder.

Exercises to Train All Three Deltoid Heads

The rear delt exercises should be used in conjunction with the exercises that address the front delt and side delt to train the shoulders in their entirety.

An effective shoulder workout will consist of:

• Shoulder presses (front delts)
• Lateral raises (side delts)
• Rear delt exercises (rear delts).

This combination results in symmetrical three-dimensional development of shoulders, which may be termed as 3D shoulders.

Why are rear delt exercises harder than other shoulder movements

In the exercises of rearthe delt, the rear delt group is smaller and more involved in a few daily and gym exercises and can thus be harder. The front delts are extensively involved in pressing and pushing exercises, and the back delts are not involved much except when they are specifically trained.

Secondly, there is an insufficient mind-muscle connection on the rear delts by many people, whereby stronger back or arm muscles can replace the role in any pulling movement. Since the exercise involved in the rear delt works involves being control-based because of pulling and external rotation as opposed to heavy weight, it needs more concentration and accuracy, and thus it feels more difficult.

Compound vs Isolation Rear Delt Acrobats

The exercises for the rear delt may be divided into two groups:

Isolation exercises:

• Rear delt fly
• Reverse pec deck
• Band pull-aparts

Combination exercises where the rear delts are accentuated:

• Face pulls
• Rear delt rows
• High cable rows

Compound movements enhance general shoulder coordination, whereas isolation movements are suitable for targeting rear delt development.

Back Bicep Reps in Shoulder Day Workouts

A properly balanced shoulder routine may consist of an overhead press, an exercise that raises the shoulder laterally and a rear delt activity and a finisher. The primary muscles targeted by pressing exercises are the front delts, whereas the shoulder width is targeted by the lateral raises. To be sure that the posterior shoulders are well trained, the exercises that involve the rear delt need to be added at least one exercise, like rack delt flies or face pull. This position can be used to prevent front-delt dominance and allow the overall shoulder symmetry.

Pull movements and Rear delt action

Back muscles are mostly used in pull-ups and rowing exercises with the help of the rear delt. The pull-ups involve the rear delts to facilitate the shoulders and lend support to the pulling action, yet the major work is by the lats and upper back. It is due to this that pull-ups by themselves are not enough to provide sufficient direct tension to the rear delts so as to build them up.

The rear delts get engaged more during rows than during pull-ups, particularly when the elbows protrude. The rear delts, however, continue to do the same work as larger back muscles, and this restricts their capacity to exhaust themselves to maximum. This is why there should be rear delt exercises dedicated to it. Isolation exercises like rear delt flies and face pulls are exercises that enable the rear shoulders to experience all the range of motion and local stimulation, and are unable to be effectively stimulated by the pull-based compound exercises.

How to have 3D Shoulders using Rear Delt exercises

The building up of three-dimensional shoulders is done by training the three heads of the deltoid with equal concern, and the rear delt exercises contribute majorly to the development of this effect. The rear delts will bring depth and figure to the front, side, and back, unlike the front and side delts, which bring size and width, respectively. Regular rear delt training helps the shoulders look full, rounded, and complete, even alongside strong pressing exercises.

Regular training of the rear delt will increase the appearance of the shoulder size by making the comparison between the shoulders and upper back more prominent. It also brings more upper-back definition as it makes muscles that hold the shoulders in the position during pulling movements stronger. With time, the rear delt exercises will achieve the balanced formation of the shoulder to form a more rounded, full and aesthetic appearance of the shoulders commonly referred to as 3D shoulders.

Conclusion

Rear delts workouts are also an important component of any shoulder workout. The posterior delts can be trained effectively through controlled pulling movements, correct positioning of the elbow and through constant volume. These workouts are useful in forming well-rounded shoulders, proper posture, and stability of the shoulders in general. Rear delt exercises create roundness and fullness to the shoulders, supplement pressing and lateral rotation, and have all three heads of the deltoid pulled into close and functional shoulders.

Frequently Asked Questions

1. How do we effectively attack the rear delts?

The pulling and horizontal abduction movements that isolate the back shoulder are the best movements to target the rear delts. The rear delt fly, face pull, reverse pec deck, and bent over the row involving flared elbows exercise will apply the necessary tension and give one hundred per cent stress to the muscles to develop optimally.

2. What should be the frequency of training rear delts?

In the majority of cases, rear delt exercises could be performed 23 times a week. Moderate weights with increased repetitions (10-15 repetitions on an isolated part, 20 repetitions on bands) are a good idea to guarantee safe stimulation without overwork in smaller shoulder muscles.

3. Would it be the same as rear delt exercises using a substitute for compound back exercises?

Although the rear delts are not the primary muscles engaged in pull-ups, rows and other pulling motions, they cannot be fully developed. The rear delts need to be fatigued and strengthened by doing isolation exercises.

4. What is needed to have balanced, 3D shoulders?

Shoulders need training of all three heads of the deltoid that are three-dimensional and balanced. Alternate an overhead press to the front delts, a side delt exercise such as a lateral raise, and a rear delt exercise such as fly and face pulls. Take note of the roundness of the shoulder, the right form and complete range movement is a prevalent way to achieve full development.