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The Best Rear Deltoid Exercises

Published in May 11th, 2011
Posted in Muscle Building

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One of the most neglected muscles in the upper body but a very important one nonetheless is the rear delts. When we work on our shoulders the last thing we even consider is doing rear deltoid exercises. Although it is a small muscle it is one that should be given equal focus as the rest of the shoulder area.

Although fellow weight lifters do not often explain it, the rear delts play a huge part in giving the shoulders its round appearance and tying in the back and shoulders together. Developing the rear delts also helps in pulling our shoulders back and thus keeping us from having a slouched look.

In order to develop this muscle in particular the area has to be isolated. The exercises I recommend in order to isolate and best develop this muscle group should be developed as part of a solid shoulders workout.

Rear raises: Rear raises are performed with dumbbells and are similar to lateral raises. Although they are similar the key difference is that you are bent over either seated or standing. This exercise can be performed using a dumbbell on each hand at the same time or one at a time. While bent over you hold the weight with your arms extended down to the floor and simply lift the dumbbell with arms slightly bent in a slow motion. The arms should finish by being extended and parallel to the floor. Bring the weights down in a controlled motion.

Lateral raises with an underhand grip: This exercise is rarely seen performed by gym goers but it is very effective in isolating the rear shoulder area. Hold the dumbbells at your side as if doing a traditional dumbbell lateral raise. The next step involves turning the dumbbells in an underhand grip. The palms of your hand should be facing to the back and thumbs in. With the dumbbells parallel to the floor perform the lateral raise. One end of the dumbbells should be pointing down as if you were giving a thumbs down with your arms out. Bring the weights down in a controlled motion.

High rows: This exercise is performed using a rope attached to a cable pulley. You have probably used ropes to perform triceps extensions. The rope should be at its highest point in the cable pulley. In this case you will stand a few feet back and hold the rope high. Next pull the rope towards your eye level while flaring the rope outwards. Although this is a pull exercise it is the rear shoulder that is doing all the work.

Low rows: Low rows are very good in rear deltoid development, however they should be performed on days you are doing back exercises. Although it does not isolate the rear delts entirely they are very effective in developing this area.
I would advise choosing one of the first three exercises and performing it on a day you do shoulders workout. Perform 4 sets of 8 to 10 repetitions.

In order to get that rear delt development add some rear deltoid exercises to your shoulders workout to get excellent definition.

For tips on building muscle and learning how to develop stronger shoulders using rear deltoid exercises simply go to http://www.looklikeanathlete.com

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