These are the best exercises for perfect rear delts.
They have been chosen and explained by Gravity Transformation and will help you build stronger, better delts.
9 Best Exercises for Perfect Rear Delts
“If you want to learn how to build bigger rear delts this video will show you the best way. Grow the back of shoulders with posterior deltoid exercises and workout designed to get you 3D delts fast.”
Best Exercises for Perfect Rear Delts – How they Work
“Your shoulder muscle has 3 separate heads. These are the front, middle and back.
“The back portion, also known as the posterior deltoid, is usually disproportionately underdeveloped compared to the front and middle heads. This is due to the fact that many staple exercises like the bench press, overhead press, and pressing movements in general, all target and build up the anterior head and the lateral head, but don’t do much for the posterior head.”
“Most people already perform more pressing exercises than they do pulling exercises. Additionally, they also throw in isolation exercises like frontal raises and lateral raises that further add mass onto the front and mid-portion, while hardly targeting the back of the shoulder at all. In combination, all of this can leave the shoulders in what looks like a rolled forward position, potentially hurting your posture. So today I’m going to give you guys the 9 best exercises to target the posterior head so you can fix this problem and build fully developed proportional looking shoulders.”
1. Best Exercises for Perfect Rear Delts – Kneeling Cable Lat Pulldown
“And first I want to start with a compound exercise that’s extremely effective for the back of the shoulders, but also very overlooked, the kneeling cable lat pulldown. Now, lat pulldowns are obviously primarily performed to target the lats and other parts of the back, but with some simple modifications, your posterior deltoids will be on fire.”
“So, to begin you’ll grab two cables that are set high up on a cable cross. Kneel down on the ground, with your knees bent, and your body straight. Then you’re going to pull both cables down and aim to bring them about even with your shoulders.”
“As you do this it’s very important that you concentrate on really retracting your shoulders the whole time. This is the key to more posterior deltoid activation. You’re also going to focus on pulling your elbows, not just straight down, but behind your back. And also think about pulling with your elbows rather than your hands. Then, once you bring the cables all the way down, slowly extend your arms back up over your head to the starting position and repeat for reps.”
2. Best Exercises for Perfect Rear Delts – Incline Dumbbell High Row
“Another compound exercise that’s one of the best out there to target the back of your shoulders is the incline dumbbell high row.”
“Here you’ll set up a bench at an incline angle, grab two dumbbells, and lay in a prone position flat down on the bench. From here you want to hold both dumbbells with your hands in a pronated position and with your arms hanging straight down off the sides of the bench. Then you’re going to row the dumbbells back, focusing on pulling with your elbows rather than your hands. Instead of having your elbows close to your ribs like you would with regular dumbbell rows, you’re going to want to open your elbows up out to your sides, almost like you’re doing a face pull with dumbbells. This row will be wider than a regular row, and the dumbbells will come up higher towards your chest rather than your belly button. Once your row them all the way up lower them back down.”
3. Best Exercises for Perfect Rear Delts – Bent Over Reverse Fly
“Next is another cable exercise, the bent-over reverse fly. Now when most people do reverse flyes with cables they do them standing, and only really do reverse flyes bent over when using dumbbells. But performing bent over flyes with cables instead of dumbbells can provide a new unique challenge for the posterior deltoid, especially since you can cross your arms all the way over and still maintain tension on the back of your shoulders, giving you a slightly longer range of motion.”
“So, to begin you’re going to lower the pulleys to the bottom of the cable cross and stand about a foot behind them. Then you’re going to bend over until your upper body is almost parallel to the ground. Next, you’re going to cross your arms to grab the left cable with your right hand and the right cable with your left hand.”
“From that position you want to lock your elbow in a slightly bent position, and in an arch-like sweeping motion, you want to open your arms and raise the cables up to your sides. Your elbows should lead the movement rather than your hands, so they should rise up first, followed by your hands. From there simply lower back down until your hands are once again fully crossed over, and then repeat for reps.”
“To help balance out this exercise for every set, you’ll want to alternate which hand ends up in front of the other when the cables are crossed over.”
4. Best Exercises for Perfect Rear Delts – Long Angle Dumbbell Row
“Next is one of my favourite posterior shoulder exercises that I hope more people are doing now that I’ve mentioned it in a couple of my videos, the long angle dumbbell row. To perform this one you’ll want to set up a flat bench and grab a much lighter dumbbell.
Watch the video for all the information and the rest of the exercises.
Video – Best Exercises for Perfect Rear Delts
Time Stamps – Best Exercises for Perfect Rear Delts
- 1:03 Kneeling Cable Lap Pulldown
- 1:55 Incline Dumbbell Row
- 2:43 Bent Over Reverse Fly
- 4:00 Long Angle Dumbbell Row
- 4:54 Weighted Skydiver
- 5:35 Barbell High Row
- 6:14 Reverse Pec Deck Fly
- 7:05 Face Pulls
- 7:45 Seated Dumbbell Raises
Learn More – Best Exercises for Perfect Rear Delts
Best Exercises for Perfect Rear Delts – Deltoid muscles
The deltoid muscle is a triangular-shaped muscle that accompanies the round head of the upper arm bone. The deltoid has three distinct components, which attach to different regions of the shoulder blade. This post will cover each component and how they work together to help move your arms through their full range of motion.
The deltoid muscle is a triangular-shaped muscle that accompanies the round head of the upper arm bone.
The deltoid muscle is a triangular-shaped muscle that accompanies the round head of the upper arm bone and is located on the shoulder.
It has three points, or attachments:
- Anterior: lateral border of clavicle and acromion process
- Middle: medial end of clavicle, conoid tuberosity and spine of scapula
- Posterior: ridge formed by supraspinatus tendon on greater tubercle
The deltoid is an example of a group of muscles that work together to hold joints together and work with other muscles.
The deltoid is an example of a group of muscles that work together to hold joints together and work with other muscles. The deltoid muscle is a triangular-shaped muscle that accompanies the round head of the upper arm bone (humerus). It can be found in your armpit, which is why it’s also sometimes called an “armpit” muscle.
The deltoid has three distinct components, with each component attaching to a different region of the shoulder blade.
As the name suggests, the deltoid has three distinct components. The anterior deltoid attaches to the anterior surface of your shoulder blade; the lateral deltoid attaches to your lateral surface; and finally, there’s a small third part called the posterior deltoid that attaches to your posterior surface.
A rotator cuff is essential for normal shoulder function.
The rotator cuff is a group of muscles that work together to hold joints together and work with other muscles. The rotator cuff muscles connect the humerus (upper arm bone) to the scapula (shoulder blade). The rotator cuff muscles are essential for normal shoulder function.
Each component of the deltoid muscle attaches to a different part of the shoulder blade
A deltoid muscle is a triangular-shaped muscle located on the shoulder. It is made up of three individual parts—anterior, middle, and posterior—which attach to different areas of the shoulder blade.
The anterior deltoid attaches to the front of your upper arm bone (humerus). This part of your deltoid contracts when you raise your arm forward, such as when you lift a weight over your head or reach for something in front of you on a shelf. The anterior deltoid helps keep your humerus from dislocating when lifting heavy objects like backpacks or suitcases that are too heavy for its strength alone.
Conclusion – Best Exercises for Perfect Rear Delts
The deltoid is an example of a group of muscles that work together to hold joints together and work with other muscles. The deltoid has three distinct components, with each component attaching to a different region of the shoulder blade. A rotator cuff is essential for normal shoulder function. The rotator cuff consists of four muscles: supraspinatus, infraspinatus, teres minor and subscapularis; these muscles stabilize the shoulder joint during movement by rotating it around its axis.
Use these delt exercises to protect and improve this part of your body.