What Compound Exercises Work Rear Delts A Guide To Building Strong Shoulders

Table of Contents:

1. Description
2. How To
3. Step-By-Step
4. Tips
5. Solution
6. FAQ
7. Pros and Cons

Description

Building strong shoulders requires a well-rounded workout routine that includes compound exercises that target all three heads of the deltoids. One area that is often neglected is the rear delts. The rear delts are important for maintaining good posture and shoulder health, but they can be challenging to isolate with traditional exercises. In this article, we will explore what compound exercises work rear delts and how to incorporate them into your workout routine.

How To

Compound exercises that work rear delts involve movements that utilize the shoulders in a horizontal pulling motion. These exercises include rows, pull-ups, and chin-ups. When performing these exercises, it is important to focus on engaging the rear delts by keeping the shoulders down and back, and squeezing the shoulder blades together. It is also important to use proper form and not rely on momentum to complete the movement.

Equipment Needed

You can perform these exercises with either free weights or machines. The following equipment is recommended:

• Barbell
• Dumbbells
• Cable machine
• Pull-up bar
• Rowing machine

Step-By-Step

Here are step-by-step instructions for performing the following compound exercises that work rear delts:

1. Bent-Over Barbell Rows

1. Stand with your feet shoulder-width apart, holding a barbell with an overhand grip.
2. Bend your knees and hinge forward at your hips, keeping your back straight and your core engaged.
3. Keeping your elbows close to your body, pull the barbell up towards your chest, squeezing your shoulder blades together at the top of the movement.
4. Lower the barbell back down to the starting position, keeping your back straight and your core engaged.
5. Repeat for 3 sets of 10-12 reps.

2. Seated Cable Rows

1. Attach a straight bar to a cable machine and sit on the bench, with your feet on the footrests.
2. Grab the bar with an overhand grip, keeping your arms extended in front of you.
3. Keeping your back straight and your core engaged, pull the bar towards your chest, squeezing your shoulder blades together at the top of the movement.
4. Lower the bar back down to the starting position, keeping your back straight and your core engaged.
5. Repeat for 3 sets of 10-12 reps.

3. Pull-Ups and Chin-Ups

1. Hang from a pull-up bar with your palms facing away from you for pull-ups or facing towards you for chin-ups.
2. Keeping your shoulders down and your core engaged, pull your body up towards the bar, squeezing your shoulder blades together at the top of the movement.
3. Lower your body back down to the starting position, keeping your shoulders down and your core engaged.
4. Repeat for 3 sets of 5-10 reps.

Tips

When performing compound exercises that work rear delts, keep the following tips in mind:

• Focus on engaging the rear delts by keeping your shoulders down and back, and squeezing your shoulder blades together.
• Use proper form and do not rely on momentum to complete the movement.
• Start with lighter weights and gradually increase the weight as you become stronger and more comfortable with the movement.
• Incorporate these exercises into your workout routine 2-3 times per week.

Solution

Compound exercises that work rear delts are an important part of any well-rounded shoulder workout routine. By incorporating these exercises into your workout routine, you can improve your posture, shoulder health, and overall strength. Remember to focus on engaging the rear delts and using proper form to get the most out of these exercises.

FAQ

1. Can you target the rear delts with isolation exercises?

While isolation exercises can help to target the rear delts, compound exercises that work rear delts are more effective for building overall shoulder strength and improving posture.

2. How often should I perform compound exercises that work rear delts?

You should aim to incorporate these exercises into your workout routine 2-3 times per week, along with exercises that target the other two heads of the deltoids.

3. Can I perform these exercises with a resistance band?

Yes, you can perform these exercises with a resistance band by attaching the band to a sturdy anchor point and using it in place of free weights or a cable machine.

Pros and Cons

Pros:

• Effective for building overall shoulder strength and improving posture
• Can be performed with free weights or machines
• Can be modified for different fitness levels

Cons:

• Can be challenging to isolate the rear delts with traditional exercises
• Requires proper form and technique to avoid injury
• May not be suitable for individuals with pre-existing shoulder injuries