7 Rear Delt Exercises to Build Perfect Strong Shoulder

Do you want to target your rear deltoids with the best rear delt exercises?

You are in the right place! 

This is one of the most ignored muscle groups in most of our exercise schedules. It is because the rear deltoid muscles are not easy to target. But with the best rear delt exercises that we will discuss below, you will surely have a lot of options. 

If you have been practising dumbbell shoulder press, barbell military press, and the Arnold shoulder press exercises for strengthening your shoulders, you are not on the right track. When you have the best rear delt exercises that are exactly meant for this purpose, why satisfy for something less? From rear delt dumbbell exercises to dumbbell back exercises, all of them can surely help you transform the muscle fibres on the rear sides of your shoulder to become the strongest! Further, you can perform the rear delt exercises at home as well. 

But before we dive in, let’s first understand what a rear delt exercise is?

The rear delt exercise or rear delt raise is one of the most vital types of exercise in the weight training category. This can be considered one of the best isolation exercises, which mainly works on the posterior deltoid muscle of your body. Suppose you opt for the best rear delt exercise. In that case, you will see that your targeted areas, which are nothing but your two shoulder joints: the glenohumeral joint and the scapulothoracic joint, will become stronger and more flexible. 

This blog will have a comprehensive overview of the best rear delt exercises of all time that you will surely love.

Read on 

1. Side-Lying Dumbbell Rear Delt Exercise  


This is one of the most popular rear delt exercises that can help you leverage the maximum benefits. It is a very useful one.

How Can You Perform That? 

  • Go to a bench kept at your home or gym and lie down on your side. While you do so, you can keep bracing yourself with the inactive arm of yours that you have on the ground side. 
  • Now hold the dumbbell with an overhand grip by bending your arm at an angle of 90 degrees to parallel your arm to the floor. 
  • In the fourth step, you need to raise your arm upright while contracting your rear delt. In this stage, you need to keep the dumbbell in a perpendicular direction until your elbow starts pointing towards the roof. 
  • Finally, you need to return to your initial position slowly.
  • Don’t forget to have three sets of 8-12 reps while doing this exercise. 

2. Dumbbell Incline T Raise 


It is one of the best rear delt exercises with dumbbells. For performing this, you need to take a few simple steps.

How Can You Perform That?

  • First comes first; just set up a bench and bend at an angle of 30-45 degrees. 
  • Now you need to get into the face-down position with your feet on the floor behind you, keeping your knees bent. 
  • Grab a pair of dumbbells with the help of an underhand grip, allowing your hands to hang under your shoulders directly
  • Now you need to bring your shoulder blades closer. This will help you bring your arms out to the sides while keeping your arms straight until you can keep them parallel with the floor. 
  • Finally, return to your initial position.
  • Don’t forget to repeat 2-3 sets of 8-12 reps.

3. Single Arm Dumbbell Reverse Fly With Support 

This rear delt exercise is for those who love to take the strength of their shoulders seriously. If you want to perform a high-intensity shoulder workout, the single-arm dumbbell reverse Fly with support is seriously one of the best options. 

How Can You Perform That?

  • Place a bench at an inclination angle of 90-degrees. 
  • You should stand behind the bench keeping your feet hip-width apart. In that situation, you should hold a pair of dumbbells with the help of an overhand grip. 
  • In this step, you need to hinge at your hips and move upwards while keeping yourself grounded on the bench with your inactive arm.
  • After that, you should bend your elbow and keep your entire weight under your chest. You should contact your rear delt to put your weight up and out to your side. Make sure you hold this position until your elbow is parallel to your shoulder.
  • At this step, you need to return to your initial position slowly.
  • Don’t forget to switch sides while performing this exercise. 
  • Repeat this exercise for 2-3 sets; each set will have 8-12 reps.

4. Rear Delt Release with Massage 

rear delt exercises

Source: ytimg.com

This exercise works with the unique concept of trigger point therapy. The myofascial release of this exercise can help you remove the pain or any tightness present in your rear delt muscle. 

How to Perform That?

  • You need to stand straight, aligning your back to the wall of your house 
  • You should place a massage ball behind your upper back on the rear delt part of your body, besides your armpit
  • You should now lean into the ball, moving in a few tiny circles for 30-60 seconds each
  • You need to repeat all the above steps 2-3 times, and that’s it. 
  • You can also perform this exercise lying down on the floor in the same way instead of standing against the wall. 

5. Dumbbell Seated Bent-Over Rear Delt Row  


This rear delt exercise will have an extraordinary value to make your shoulders stronger. So, if you want to maintain inner strength, this rear delt exercise is for you.

How to Perform that?

  • Firstly, you should sit on the end of a bench while keeping your feet and hip at quite a distance. 
  • Now you should hold dumbbells with the help of an overhand grip and then keep bending forward while making your back straight.
  • Further, it would help to keep your arms straight and weights behind the legs. This will help you contract your shoulder blades so that you can lift the weights straight up while bending from the elbows. You should maintain this position until the weights you have considered for this exercise reach below your knees. 
  • Now you need to slowly lower your body to reach that position from where you started.
  • You need to repeat 2-3 sets of this exercise for 8-12 reps at a time.

6. Crab Bridge 


This is one of the classic bodyweight rear delt exercises, an all-time favourite of people since the time rear delt exercises came into existence. 

How to Perform That? 

  • First, you should get into a reverse plank position while having your face up. You need to stack your feet under your hips and arms under your shoulders in this stage. 
  • Your palms should be pointing towards the floor in a forward direction.
  • You should engage your core at this stage. Make sure your back is straight and your hips are up. 
  • You should hold this position for 30 seconds. 
  • If you are performing crab bridge, you should repeat ten reps at a time. 
  • The goal here needs to be repeating 2-3 sets of 10 reps. 

Also Read: Push Pull Legs Exercise Routine : The Best Mass-Building Workout Split

7. Incline Dumbbell Y Raises


This is one of the best rear delt exercises of all time, which targets your forearms and chest muscles. It makes this exercise an effective exercise to develop the strength of your upper body. Moreover, this exercise doesn’t only bring strength and definition to your shoulders. Rather, this device has a huge impact on your shoulder mobility as well. 

How to Perform that?

  • First, you should lie on a bench in front of you. When you do so, you need to keep in mind that your head is over the top of your back seat. 
  • You should hold all your body weight on your toes with your feet. Just ensure that you are holding the dumbbells right beneath your shoulders. 
  • Now you need to gradually raise the dumbbells so that they should be lying above your head in the shape of a Y. 
  • Don’t forget to engage your core and pull together your shoulder blades in the forward direction.
  • After a small pause, you can put down the dumbbells in the same position from where you started.

rear delt exercises

Source: mensxp.com

Summing Up 

 Have you not tried rear delt exercises yet? What are you waiting for? 

The above ones are truly some of the most effective rear delt exercises to give you extraordinary results. So, moving forward, please don’t ignore these exercises in your workout routine.

The functioning of your posterior deltoid is just like a back muscle. It performs three important roles acting as the primary horizontal abductor of your shoulder; it helps in external rotation. This exercise also causes the humerus extension (your upper arm bone). 

So, keeping your posterior deltoid strong enough is one of our most crucial needs. And what could be a better way to do that except the rear delt exercises?

The rear delt exercises don’t just have some amazing postural advantages. With this kind of workout, you can stabilize your shoulder dynamically, which is one of the biggest necessities of any specialized training.

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