Exercises for the back delts, also known as the rear deltoids, are essential for building a balanced and well-rounded shoulder profile. These muscles help in shoulder stability, posture, and upper body strength. Targeting the rear delts through specific exercises can help improve muscle definition, enhance athletic performance, and reduce the risk of shoulder injuries by ensuring that this often-overlooked muscle group is strong and functional.
Incorporating these best exercises for rear delts into your fitness routine gives better overall shoulder health and a more aesthetically pleasing upper body. To restore the rear delt muscles, let’s explore the targeted eight strengthening exercises for back delts and how you can incorporate the best exercise for back delts into your routine!
Table Of Contents
1. About Strong Back Delts
2. What Is The 8 Best Exercise For Rear Delts?
3. Is Rear Delts Shoulders Or Back?
4. Do Push Ups Hit Rear Delts?
5. Do Pull Ups Work Rear Delts?
6. Expert’s Advice
7. The Final Say
8. FAQs
9. References
About Strong Back Delts
Strong back delts, or rear deltoids, are a vital component of the shoulder's triceps muscle group, which includes the anterior, lateral, and posterior heads. Located at the back of the shoulder, the rear delts are responsible for important movements such as shoulder extension, external rotation, and horizontal abduction.
Strengthening these muscles helps in improving posture by preventing shoulder pain and poor alignment and enhancing athletic performance in activities such as throwing, rowing, or swimming.
Strong rear delts also contribute to injury prevention by increasing shoulder stability and reducing the risk of impingements. From an aesthetic perspective, well-developed rear delts help create a balanced and muscular upper body, enhancing overall appearance.
Also Read: 3 Beginner-Friendly Back Strengthening Exercises | ToneOpFit
What Are The 8 Best Exercises For Rear Delts?
Let’s explore the best exercises for real delts for all fitness levels:
1. Side Lying Dumbbell Rear Delt Raise
It improves the isolation of the rear deltoid muscles, enhances shoulder development, and promotes muscle balance. This exercise reduces compensation from other muscles and aims to activate and grow the back deltoid muscles.
Steps To Perform This Exercise For Back Delts:
1. Lie on a bench, supporting yourself with your non-working arm.
2. Hold dumbbells with arms hanging straight down.
3. Lift arms until elbows point toward the ceiling, then lower back down.
4. Repeat for 3 sets of 8-12 repetitions.
2. Dumbbell Rear Delt Pulls
Targets the posterior deltoids effectively, improving shoulder definition and posture. This exercise also engages the upper back muscles, contributing to overall upper body strength and proper symmetry.
Steps To Perform This Exercise For Back Delts:
1. Stand with your feet hip-width apart. With a neutral grip, hold the dumbbells on your sides.
2. Pull your shoulders back and tighten your back as you lift the weight, bending your elbows until the weight is above your hips.
3. Slowly lower to the starting position.
4. Repeat for 2-3 sets of 8-12 reps.
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3. Dumbbell Bent Over Alternating Rear Delt Fly
Exercise the back deltoid and upper back to improve the unilateral strength and muscle balance of the back deltoid, shoulder stability, and body support.
Steps To Perform This Exercise For Back Delts:
1. Stand with your feet hip-width apart.
2. Holding the dumbbells with a neutral grip, lean forward from your hip hinges until your body is almost parallel to the floor.
3. Use your back to lift the dumbbells to shoulder height, keeping your spine centred and elbows slightly bent.
4. Slowly return to the starting position and repeat with the other arm, alternating sides.
5. Repeat for 2-3 sets of 8-12 reps.
4. Dumbbell Single Arm Bent Over Row
Strengthening the posterior deltoid muscles, lats, and upper back improves symmetry and stability of body muscles. It also increases muscle tone and performance by enhancing unilateral muscles.
Steps To Perform This Exercise For Back Delts:
1. Hold the dumbbell with a grip on your left hand.
2. Stand next to the bench, then place your right knee on the bench below your waist and support yourself with your right hand under your shoulder.
3. Keep your spine centred and your core engaged.
4. Start with the dumbbells facing the floor and your shoulders pulled back.
5. Pull the weight by bending your elbows until the weight reaches your side. Slowly lower to the starting position.
5. Band Pull-Apart
Increase shoulder health by working the back deltoid and lower back area. This exercise is perfect for warming up and developing the shoulders and body.
Steps To Perform This Exercise For Back Delts:
1. Hold the resistance band in both hands at shoulder height with your arms extended in front of you.
2. Move your hands to your sides, keeping them straight and pulling the strands apart.
3. Squeeze your shoulder blades properly as you pull.
4. Aim to do 2-3 sets of 15-20 repetitions.
6. Face Pulls
It targets the rear delts and upper back to improve core and shoulder stability. This exercise promotes muscle balance and reduces the risk of shoulder injury.
Steps To Perform This Exercise For Back Delts:
1. Attach the rope to your chest and hold both ends of the rope with your crossed arms.
2. Stand on the hoop with your feet shoulder-width apart.
3. Pull the band towards your face by keeping your elbows high and shoulder blades together.
4. Your upper arm should be parallel to the floor.
5. Do 3-4 sets of 12-15 repetitions.
Also Read: Strength Training Exercises With Benefits & Routine | ToneOpFit
7. Dumbbell Seated Bent Over Rear Delt Row
It engages the muscles behind the deltoid and back to promote muscle development and shoulder stability. This exercise increases the body's strength and endurance and reduces the risk of shoulder injuries.
Steps To Perform This Exercise For Back Delts:
1. Sit on one end of the bench with your feet hip-width apart.
2. Hold the dumbbells in your hands and lean forward with your back straight.
3. First, place the weight behind your legs with your arms straight. Pull your shoulders back and properly bend your elbows while lifting the weight straight up until it rests on your knees.
4. Slowly lower to the starting position. 2-3 sets, repeat 8-12 times.
8. Arnold Press with Rear Delt Emphasis
Combining the shoulder press with the back deltoid helps increase shoulder stability. This exercise benefits the body's beauty and function by increasing the shoulder's strength, stability, and muscle symmetry.
Steps To Perform This Exercise For Back Delts:
1. Sit on a bench with back support and hold a dumbbell at your shoulder height, with your palms facing your shoulders.
2. Turn your arms forward as you lift the dumbbells above your head.
3. While on the road, lower the dumbbells slowly and focus on your back.
4. Do 3-4 sets of 10-12 repetitions.
Also Read: 5 Effective Physiotherapy Exercises For Lower Back Pain Relief
Are Rear Delts Part Of Your Shoulder Or Back?
Note these factors to understand the rear delts part of your shoulder and back:
Factor | Impact | Importance |
Anatomy | The posterior deltoid or rear deltoid is a muscle in the back of the shoulder. It is located behind the shoulder and is crucial in various body movements. Anatomically, the deltoid muscle is divided into three heads: anterior (front), lateral (side), and posterior (back). | Understanding the anatomy of the posterior deltoid helps identify its role and function in upper body movements. |
Function | The posterior deltoid muscle is particularly important in shoulder extension, horizontal abduction, and external rotation. It is classified as a shoulder muscle despite being close to the back muscles and often working in conjunction with them during exercises. | Knowing the functions of the posterior deltoid assists in designing effective workout routines that target this muscle group. |
Significance | Strengthening the rear deltoid muscles is vital for stabilising the shoulders, improving posture, and enhancing the overall aesthetics plus functionality of the upper body. While its position suggests a connection with the back, the rear deltoid is part of the shoulder musculature. | Emphasising the importance of rear deltoid exercises ensures balanced muscle development and reduces injuries. |
Also Read: Top 3 Stretching Exercises For Lower Back Pain | ToneOpFit
Do Push Ups Hit Rear Delts?
Push-ups target the chest, front delts, and triceps, but they are not interested in the rear delts. Push-ups should push the body off the floor, around the shoulders, and front of the chest. The posterior deltoid muscle is located at the back of the shoulder and is responsible for shoulder extension, horizontal abduction, and external rotation.
These movements are not important in the exercise. To effectively train the deltoid muscle, it is recommended that you perform exercises such as bent back, fly, face pull, and back.
These exercises include pulling or lifting movements that directly target the rear deltoid muscles, helping to balance shoulder development and increase overall body strength.
Also Read: Bodyweight Training Exercises For A Good Workout | ToneOpFit
Do Pull-Ups Work Rear Delts?
Pull-ups mainly target the back and biceps muscles. Although the rear shoulders are somewhat affected during pull-ups, they are not the primary muscles trained. This exercise involves pulling your body up, which works your lats and lower back.
The back deltoid muscles help stabilise the shoulder and support the full range of motion, but they do not receive the same activation level as the target muscles. Exercises such as face pulls, inversions, and rear shoulder rows should be included in your routine to work the rear shoulders more directly and efficiently.
These exercises isolate and target the rear deltoid muscles, keeping the shoulders balanced and increasing body strength and beauty.
Expert’s Advice
Building a strong, well-defined deltoid muscle is essential to achieving core strength and power. By combining a variety of exercises and following a consistent workout routine, you can maximise the overall development of this often-overlooked muscle. Pregnant women and senior citizens should start performing cat stretches and forward bends. For senior citizens, back delts exercises, including sit backs and cat and cow stretch, help improve back delts. These exercises should be followed once a week to avoid overtraining.
Health Expert
Akshata Gandevikar
The Final Say
Ultimately, follow these exercises, incorporate them into your fitness routine, and watch your shoulders transform into a strong, balanced force. Whether you're a seasoned athlete, performer or fitness enthusiast, targeting your back delts will get you closer to your goals and contribute to your overall shoulder health and workout.
FAQs
1. Which are the best exercise for deltoids?
The best exercises for the deltoid muscles include shoulder presses, lateral raises, front raises, and reverse flyes. The shoulder press targets the entire deltoid group, the lateral raise targets the outer deltoid, the front lift targets the front deltoid, and the rear end targets the rear deltoid. This combination ensures full shoulder development.
2. What is a back delt workout?
Rear deltoid training targets the rear deltoid muscle and often includes exercises such as bent back fly, face pull-up, rear deltoid row, and elastic band pull-up. These exercises focus on strengthening and isolating the rear deltoid muscles and improving shoulder, core, and core strength. A rear delt exercise training includes different angles and attack types to maximise muscle tension.
3. What should be the weekly frequency to perform a workout for rear delts?
Rear deltoid training should be done 2-3 times a week. This frequency ensures adequate muscle mass and recovery, supporting growth and strength without overtraining. Including the rear deltoid exercise on your shoulders or upper body improves shoulder stability and reduces the risk of injury.
References
- https://www.menshealth.com/uk/building-muscle/a46857031/rear-delt-exercises/
- https://greatist.com/fitness/best-rear-delt-exercises
- https://www.mensjournal.com/health-fitness/best-rear-delt-exercises
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