Pro tip: Don’t let the cable pull you back, you control the cable – it doesn’t control you. 1) The Military Press. Place a small bend in your elbows and lock this position. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. Lying one-arm lateral raises. Now bend over; this motion isn't dissimilar to how you do bent-over rows or T-bar rows supported against a bench. Your elbows should be at a rough 45-degree angle to your sides and your shoulder blades should come together at the top of the movement. You'll want to separate those training days by at least 48 hours. Do these exercises should You Prefer to work out with weights: 1. Start with both arms behind you, by your sides with your shoulder blades retracted and palms facing the ground. Think face-down snow angel! Unilateral (one-arm) versions allow greater range of motion and intensity. Means posterior deltoid exercises can be performed using classic shoulder press. Instead, it’s vital that you both choose the right rear delt exercises and perform them in a way that maximally activates the rear delts. Learning new movements can instill a novel stimulus and jump-start growth. © 2016–2020 TheWorkoutDigest.com - All Rights Reserved TheWorkoutDigest.com is designed for informational purposes only & DOES NOT provide medical advice, treatment or diagnosis. The posterior bundle of deltoid muscles is difficult to isolate. You'll need to start adding dedicated exercises and make strategic decisions about how to beef up your rear delts. © 2020 Bodybuilding.com. Place a small bend in the elbow of your working arm and lock this position. The bent-over dumbbell lateral raise, which generates a bit of momentum through your lower body, is one of your best options. There are many exercises that are claimed to work your rear deltoids. Your rear delts are already getting a heckuva workout on back day. Congratulations. Your rear deltoids are a hard muscle to hit, but these five shoulder exercises, courtesy of Samuel Chan, will give these small muscles an excellent workout. Stand with your feet hip-width apart, holding a dumbbell in each hand with your arms at your sides. As mentioned, taking your sets to muscle failure is an important aspect of building muscle size; going 1-2 sets past failure can really set you up for growth. If you're doing back and shoulders on consecutive days in the gym, you're probably not giving your rear delts enough rest between workouts. This is another rear-delt raise variation that reduces momentum. In addition to some specialized shoulder exercises, you’ll also approach each set with a specialized method of doing the reps. If you’ve read a few of my exercise articles, you’ll know that I love a single-sided exercise for building balanced strength and size through your left and right sides of the body. Single Arm Bent Over Barbell Rear Delt Raise, 3. Your rear deltoids play a large role in maintaining your posture. Stand upright, holding a barbell with a grip that is wider than shoulder width apart. Here's a rear-delt finisher that's super-intense: Grab a pair of dumbbells and sit at the end of a flat bench. Dumbbell exercises provide an easy and effective way of targeting every major muscle groups in your body. As an Amazon Associate I earn from qualifying purchases. Only this way your rear deltoid muscle will be up to the challenge. Just make sure you take each set to muscle failure—the point at which you can't complete any more reps using good form. If you did bent-over lateral raises with dumbbells first, try standing cable reverse flyes or high pulls on the cable. ... Posterior deltoid or Rear deltoids: This muscle is located on the backside of the shoulder. The military press is one of the simplest, most basic workouts in the world. Do you have a favorite posterior deltoid exercise? Training Tip: Like all single-joint straight-arm raises involving the delts, keeping your elbow locked with a very slight bend throughout the range of motion is critical. Practice locking a slight bend in your elbows and holding it there. Stand in front of the barbell and grab it with both hands, palms facing backwards. Anything missing? Lie on your side with your knees bent, in a comfortable and stable position. Consider the various ways a bent-over lateral raise can be done: Face pulls on the cable with a rope are another seldom-used rear-delt move. But, here’s an effective rear delt workout you should try… Dumbbell seated rear delt raise. You start and end the workout with posterior delt emphasis, while still giving the necessary attention to the anterior and middle delt. Here are 8 ways to grow your rear delts. Hold for a second here and then return to having your arms by your sides behind you with your shoulders pulled back and scapular retracted. Do all reps on one side before doing the other arm (and turning over of course!). One option is to do a rear-delt single-joint isolation exercise before working the middle and front delts. On this day, prioritize your rear deltoids by working them first (and again, last). Be sure to utilize low-weight dumbbells for this particular exercise. Keeping your arms straight, bend through the knees and hinge through the hips whilst maintaining a neutral spine. (Interested in buying your own barbell, check out this guide). Advanced techniques refer to techniques such as pause reps, drop sets and supersets. Reverse Pec deck machine; Rear delt machine; Standing cable reverse fly; One-arm bent-over cable lateral raise; Bent-over dumbbell lateral raise; Incline bench bent-over dumbbell lateral raise; Head-supported bent-over dumbbell lateral raise; Seated bent-over lateral raise; 6. It's important to know that many back exercises—particularly rows—actively engage the rear delts, just as chest training pulls in the front delts and triceps, back training recruits the biceps, some shoulder exercises work the upper traps, and other back exercises work the lower and middle traps. Another great time to work on your posterior deltoids is at the end of your back and biceps workout, after having done the bulk of your rowing movements. Do tell in the comments section below! Hinge forward at the hips with a slight bend in the knees until your torso is parallel to the ground. Look back—not down, but back. You might sacrifice a bit of strength on your presses but you'll be plenty strong to attack those rear delts right off the bat. Example Rear Delt Workout. One of the best dumbbell shoulder exercises is the shoulder press. Raise your arms until they are parallel to the ground and pause for a second before returning to starting position. Rather than duplicating the rear-delt exercises you do in each of your workouts, the better approach would be to vary them. 3 sets x 10 reps (30-second rest in between sets) Wide-grip inverted row Like the previous exercise, you will also see many variations of the cable crossover. 1. Benefits: One of the best front deltoid exercises, this targets the muscle’s anterior (frontal) head. Multijoint exercises recruit a number of secondary, assistance muscles. Rear delts can typically be isolated with machines, cables and dumbbells. Note, for optimal shoulder health and performance, it is important to include a range of movements and equipment in your shoulder workouts. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Many top bodybuilders already use this approach. If you're still having trouble, do the movement on the pec deck machine, which better locks your elbows in the correct position. Pause for a second at the top of the movement before returning to starting position. Hold for a second here and then return to having your arms by your sides behind you with your shoulders pulled back … Have a dumbbell in each hand hanging down either side of your bench, in neutral position. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Incline bench bent-over dumbbell lateral raise, Head-supported bent-over dumbbell lateral raise, With dumbbells while standing in the bent-over position, With your head pressed into a bench to reduce body English, On an incline bench set to about 60 degrees. All rights reserved. Single-joint exercises are not, by nature, the best mass-builders, but you can at least use the best of the batch. Bent over dumbbell rear delt row. Stand side on to the cable, holding the handle with your palm facing you. Make sure you maintain a neutral spine and a braced core whilst pulling the barbell up to just below your chest. A fantastic double-duty exercise if you are doing back and shoulders on the same day as part of an upper-body split or full-body workout. This one is a bit of a no-brainer – you need to be changing things up! But instead of ending your set here, you're going to now introduce a bit of body English to enable you to continue the set. Your other arm can be on your hip or behind your back. Your palms should still be facing the ground. Pull the cables out wide until your arms are in a straight line across your body, squeezing your shoulder blades together. Muscles worked: shoulder girdle, posterior, and middle deltoids Hold a pair of dumbbells, keeping your palms facing each other. Lateral raise is one of the best dumbbell exercises for shoulder and the target of the exercise is for the strength of posterior head of your deltoids. I’m about to go over seven of the best side delt exercises that will seriously increase your bulk – and overall strength – if you do them consistently. For an extra challenge, try doing a giant superset consisting of 3 exercises, with the last one being a “finisher exercise” that you do until failure, rather than for a set amount of repetitions. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. The position of your body should remain the same with only your arms moving. Another alternative is to take a pre-exhaust-like approach and do a single-joint rear-delt move first, before the multijoint pressing move. And many rowing motions do just that with the rear delts. Dumbbell shoulder presses will also activate the middle and rear delt. Learning new movements can instill a novel stimulus and jump-start growth. Start with one knee on a flat bench, while opposite foot is flat on the floor. Squeeze and hold for a second or two at the top of the movement and slowly return to starting position. Your palm should be facing you. The Best Dumbbell Exercises for the Rear Deltoid | Livestrong.com This is a powerful strength exercise that will get the back of your shoulders feeling the burn! You can also double up your rear-delt workouts—not your entire shoulder workouts—over the course of your training split. Because you're able to generate a bit of momentum through your knees and hips, you can keep the set going, intensifying the burn. Get creative. Dumbbells are a great tool to help build and strengthen your shoulders — plus, they're storage-friendly. The direction how to practice it is shown here: Hold an appropriate dumbbell weight and let begin with the squatting position. As you complete the lift, try to keep your chest pressed against the pad to reduce momentum. In addition to exercise choice and equipment, you can create variety through rep ranges, intensity-boosting techniques, volume ranges, and rest periods. People tend to place a lot of focus on their front and middle deltoids, but their rear deltoids are overlooked. The dumbbell fly is the most effective exercise in bodybuilding for the posterior deltoid muscle. With this intensity technique, you’ll choose a weight that will allow you to reach momentary muscular failure in … The posterior bundle of deltoid muscles is difficult to isolate So you must include this compound exercise in your workout to build and strengthen your front delts. To reap the benefits of this exercise, you will need to pay attention to the position. (Simple & Effective Guide To Get There), Healthy Body, Healthy Mind: A Guide To Keeping Healthy in 2021, Top 8 Highly Effective Pull Exercises for Full Body Strength. Grab a pair of weights and start cranking out those reps. 4. Doing the same thing you have always done will generate the same results you have always got! Changing the angle of pull on cable exercises is as easy as moving the pin, and it allows you to slightly alter the recruitment pattern among the muscle fibers. Any and all words on TheWorkoutDigest.com are not represented by CrossFit, Inc. Sitemap | Earnings Disclaimer | Terms & Privacy Policy, Dumbbell Rear Delt Flye - The Proper Lift - BPI Sports, MuscleDog.com Presents: Seated Arnold Press, Lying Dumbbell Rear-Delt Row (Bigger Shoulders Series- Week 3: Workout 5), Build Your Rear Delts with this Secret Barbell Movement, Barbell Rear Delt Row - Shoulder Exercise - Bodybuilding.com, How To Do A SINGLE ARM BENT OVER BARBELL REAR DELT RAISE | Exercise Demonstration Video and Guide, KG Bent Over Single Arm Cable Rear Delt Fly. Shoulders are sensitive! Machine rear deltoid fly; Reverse cable crossovers; Dumbbell lying rear deltoid raise, etc. However, I’ve come across another exercise that I believe is a better choice because it adds another important component in addition to this extension. Maintaining this angle at the wrists, row the dumbbells upwards until your upper arms are parallel to the ground. The best rear deltoid exercises need to be done with a large (12-15) number of repetitions, do not hesitate to use very modest working weights for this. Some of these advanced techniques might do just that, but don't be afraid to experiment, and by all means don't be afraid to find out what works great for other lifters. If you've got only one or two go-to rear-delt exercises in your gym bag, it's time for a bigger bag. The eccentric phase is important – maintain full control of the barbell! Grasp one dumbbell with each hand so that your palms are facing inward and hands are against your thighs. But because that exercise does a much better job building the front and middle delts—depending on whether you lower the bar in front of or behind your head—you need to hit your rear delts immediately after to bring them up. To work your side delts, ditch the barbell and use a pair of dumbbells. For this exercise, you need a high bench or an elevated bench as to allow for the full range of motion. The rear delt row allows you to get maximum activation in the rear delt because your arm is extended behind your body, but it didn’t make the cut for my #1 best dumbbell exercise for rear delts. To achieve balanced muscle development, enhanced performance, and fuller looking shoulders, you need to target all three muscles. Your rear delts—the ones you can't see in the mirror—are so underdeveloped that you'd a need a microscope to spot them. Here’s an interesting one for you to try out! Perform a raise, as you would with a dumbbell, pulling the cable until your arm is parallel to the floor. Ready for an intervention? See side view of Dumbbell Rear Delt Row. Rear delts can typically be isolated with machines, cables and dumbbells.