When achieving well-rounded and sculpted shoulders, paying attention to all three deltoid heads: front, side, and rear is crucial. While many focus on the front and side delts, the rear delts are often neglected. However, ignoring these muscles can lead to an imbalance and hinder overall shoulder development. To help you achieve those perfectly sculpted shoulders, here are some of the best rear delt exercises recommended by fitness experts.
Face pulls are a staple in any well-rounded shoulder workout. They primarily target the rear delts but also engage the upper back and traps. Attach a rope to a cable machine at about head height to perform a face pull. Stand a few feet away, holding the rope handles with an overhand grip. Pull the handles towards your face, squeeze your shoulder blades together, and return to the starting position.
Bent Over Dumbbell Lateral Raises
This exercise isolates the rear delts effectively. Begin by grabbing a pair of dumbbells and bending at the waist until your torso is almost parallel to the floor. Allow your arms to hang straight down with a slight bend in the elbows. Lift the weights to your sides until your arms are parallel to the ground, then lower them back down.
Reverse Pec Deck Machine
The reverse pec deck machine is an excellent equipment specifically designed for targeting the rear delts. Sit facing the pads, grasp the handles, and keep your arms slightly bent. Pull the handles back, squeeze your shoulder blades together, and return to the starting position.
Seated Bent-Over Rear Delt Raises
Sit on a bench with a pair of dumbbells in hand. Bend at the waist, keeping your chest close to your thighs. Allow the dumbbells to hang directly below your shoulders with a slight bend in your elbows. Lift the weights to your sides until your arms are parallel to the ground, then lower them back down.