Up Your Strength: Rear Delt Workout for Powerful Shoulders

A comprehensive rear delt workout is essential for anyone looking to achieve balanced shoulder strength, improve posture, and enhance the overall appearance of the upper body. The rear deltoids, or rear delts, are a critical muscle group located at the back of the shoulders, and they play a significant role in various upper body movements. This guide focuses on the best rear delt workout, incorporating rear delt exercises that target this often-overlooked area. From rear delt dumbbell workouts to specific delt exercises, we’ll cover a range of movements designed to strengthen and define your backside shoulder. Let’s explore exercises that work rear delts effectively, complete with instructions on how to perform them and recommendations for reps and sets.

Best Rear Delt Workout: Exercises and Instructions

1. Bent-Over Dumbbell Reverse Flyes

  • How to Perform: Stand with your feet shoulder-width apart, knees slightly bent. Holding a dumbbell in each hand, hinge at the waist to lean forward, keeping your back flat. With palms facing each other, extend your arms below your chest. Lift the dumbbells to the sides until your arms are parallel to the floor, then slowly lower them back.
  • Reps/Sets: 3 sets of 10-12 reps.

2. Face Pulls

  • How to Perform: Attach a rope to a cable machine at upper chest level. Grasp the ends of the rope with palms facing each other. Pull the rope towards your forehead, separating your hands as you pull, and squeeze your shoulder blades together. Return to the starting position with control.
  • Reps/Sets: 3 sets of 12-15 reps.

3. Seated Rear Delt Fly

  • How to Perform: Sit on the edge of a bench, dumbbells in hand, and lean forward with a flat back. Let your arms hang straight down, palms facing each other. Lift the dumbbells out to your sides, keeping a slight bend in your elbows, and then lower them back down.
  • Reps/Sets: 3 sets of 10-12 reps.

4. Dumbbell Rear Delt Row

  • How to Perform: Stand with feet hip-width apart, dumbbells in hand. Slightly bend your knees and hinge at the hips, keeping your back nearly parallel to the floor. Row the dumbbells towards your hips, elbows flaring out, and squeeze your shoulder blades together. Lower the weights slowly back to the start.
  • Reps/Sets: 3 sets of 10-12 reps.

5. High Pulls

  • How to Perform: Stand with feet shoulder-width apart, holding a barbell or dumbbells in front of you. Bend your knees slightly, then explosively lift the weights towards your chin, leading with your elbows. Keep the weights close to your body, then lower them under control.
  • Reps/Sets: 3 sets of 8-10 reps.

Conclusion

Incorporating a targeted rear delt workout into your fitness regimen is crucial for developing a well-rounded, aesthetically pleasing upper body. These rear delt exercises, including the rear delt dumbbell workout, are designed to strengthen and define the backside shoulder, contributing to better posture and shoulder health. By following the instructions and adhering to the recommended reps and sets, you’ll be on your way to achieving a stronger, more defined set of rear delts. Remember, consistency and proper form are key to seeing progress and avoiding injury. For unreal biceps and back, also check out our Ultimate Back and Bicep Routine for Strength!