Developing your shoulder muscles is essential for overall strength and aesthetics. Among these, the rear delts play a crucial role in achieving a balanced shoulder look. Many athletes, especially those still in training, often neglect this area. Here’s a guide to a workout routine that targets the rear delts effectively.
Key Exercises for Rear Delts
Here are four effective exercises to help build your rear delts:
1. Inclined Bench Reverse Flyes
This exercise effectively targets your rear deltoids. Set up an inclined bench and perform reverse flyes using plates. Focus on squeezing your shoulder blades together. Ensure that your arms remain parallel to the ground, maximizing the impact on your delts. Aim for 12 to 16 reps across four sets.
2. Bent-Over Lateral Raises
Another fantastic way to engage your rear delts is through bent-over lateral raises. Using dumbbells, bend slightly at the waist and raise your arms to the side, keeping your elbows soft. This movement offers a direct hit on your rear deltoids. Similar to the first exercise, keep your reps within 12 to 16 and complete four sets.
3. Single-Handed T-Bar Rows
For a slightly different approach, try single-handed T-bar rows. While experimenting, you may find this exercise less enjoyable initially. However, it can be beneficial for building strength. Continue to explore this movement, as more practice might enhance your comfort and technique.
4. Face Pulls
Face pulls are an essential exercise for rear delt development. They not only engage your rear delts but also promote shoulder stability and health. Perform this exercise with a cable machine or resistance bands, focusing on drawing your arms back towards your face. Aim for 12 to 16 reps across four sets to get the best results.
Integrating Rear Delt Training with Upper Back Workouts
To optimize your workout, consider adding rear delt exercises after your upper back routine. Start with a light deadlift, followed by lat pull-downs, reverse grip pull-downs, and barbell bent-over rows. These exercises provide a solid foundation, ensuring your rear delts receive attention without fatigue.
Don’t forget to include lower back extensions at the end of your workout. This will keep your lower back relaxed and strong, supporting your overall posture and performance.
Conclusion: How to Grow Rear Delts
Building your rear deltoids is crucial for balanced shoulder development. By following these focused exercises—inclined bench reverse flyes, bent-over lateral raises, single-handed T-bar rows, and face pulls—you can enhance your shoulder aesthetics and strength. Integrating these movements with upper back training will ensure comprehensive muscular development. Stay consistent, and you’ll see rewarding results.