What Back Exercises Work Rear Delts

When it comes to building a strong and defined back, many people focus on exercises that target the lats, traps, and rhomboids. However, it's important not to neglect the rear delts, which are an essential part of the shoulder complex and play a crucial role in posture and shoulder stability.

Table of Contents

• How to Work Your Rear Delts
• Step-by-Step Guide
• Tips for Optimal Results
• Solution to Common Challenges
• Frequently Asked Questions
• Pros and Cons of Back Exercises for Rear Delts

How to Work Your Rear Delts

There are several exercises that can effectively target the rear delts, including:

• Face pulls
• Reverse flyes
• Bent-over lateral raises
• Cable rows with a wide grip
• Scapular retractions

It's important to note that while these exercises can be effective for targeting the rear delts, they should be performed in addition to, not instead of, exercises that target the other muscles of the back.

Step-by-Step Guide

Face pulls

1. Attach a rope to a cable machine at chest height.
2. Grasp the rope with both hands and step back until your arms are fully extended.
3. Pull the rope towards your face, keeping your elbows high and your hands close to your temples.
4. Pause at the top of the movement, then slowly lower the rope back to the starting position.
5. Repeat for the desired number of reps.

Reverse flyes

1. Stand with your feet shoulder-width apart and hold a pair of dumbbells at your sides.
2. Bend forward at the hips, keeping your back straight and your abs engaged.
3. Keeping your arms straight, raise the dumbbells out to the sides until they are level with your shoulders.
4. Pause at the top of the movement, then slowly lower the dumbbells back to the starting position.
5. Repeat for the desired number of reps.

Bent-over lateral raises

1. Stand with your feet shoulder-width apart and hold a pair of dumbbells in front of your thighs.
2. Bend forward at the hips, keeping your back straight and your abs engaged.
3. Keeping your arms straight, raise the dumbbells out to the sides until they are level with your shoulders.
4. Pause at the top of the movement, then slowly lower the dumbbells back to the starting position.
5. Repeat for the desired number of reps.

Cable rows with a wide grip

1. Attach a wide-grip handle to a cable machine.
2. Sit down and grasp the handle with both hands.
3. Keeping your back straight, pull the handle towards your chest, squeezing your shoulder blades together at the top of the movement.
4. Pause at the top of the movement, then slowly lower the handle back to the starting position.
5. Repeat for the desired number of reps.

Scapular retractions

1. Stand with your back against a wall and your arms at your sides.
2. Squeeze your shoulder blades together, pulling them down and back.
3. Hold the contraction for a few seconds, then release.
4. Repeat for the desired number of reps.

Tips for Optimal Results

To get the most out of your rear delt exercises, consider the following tips:

• Focus on form over weight. It's more important to perform the exercises correctly than to use heavy weights.
• Use a variety of exercises to target the rear delts from different angles.
• Incorporate rear delt exercises into your regular back workout routine.
• Start with light weights and gradually increase the weight as your strength improves.
• Stretch your rear delts after your workout to improve flexibility and prevent injury.

Solution to Common Challenges

If you're having trouble feeling your rear delts during exercises, try the following solutions:

• Focus on keeping your shoulder blades down and back throughout the movement.
• Use a lighter weight and focus on squeezing your rear delts at the top of the movement.
• Incorporate isolation exercises like face pulls and scapular retractions into your routine.

Frequently Asked Questions

Q: How often should I work my rear delts?

A: Aim to work your rear delts at least once a week, either on their own day or as part of your regular back workout.

Q: Can I work my rear delts with bodyweight exercises?

A: While bodyweight exercises like pull-ups and chin-ups can work the rear delts to some extent, they are not as effective as exercises that isolate the rear delts.

Pros and Cons of Back Exercises for Rear Delts

Pros:

• Improved shoulder stability and posture
• Reduced risk of shoulder injury
• Increased overall back strength and definition

Cons:

• May be challenging to feel the rear delts working
• May require additional equipment like cables or dumbbells
• May require some trial and error to find the right exercises and form

By incorporating exercises that target the rear delts into your regular back workout routine, you can improve your overall back strength and definition, reduce your risk of injury, and enhance your posture and shoulder stability. Remember to focus on form over weight, use a variety of exercises, and stretch your rear delts after your workout for optimal results.