The root deltoid is also called the posterior deltoid. It is the muscle in the back of the shoulder. It plays an important role in maintaining the mobility and strength of your shoulders.
What are rear delt exercises?
Rear delt exercises focus on a specific part of the shoulder muscles called the hamstrings. The deltoid muscle consists of three parts: the anterior deltoid muscle Lateral muscles and the deltoid muscles of the back The shoulder girdle is located at the back of the shoulder and plays an important role in shoulder mobility and stability. It is used when you pull something towards you such as rowing that helps with lifting movement and balance.
5 Best Rear Delt Exercis in this Video
Rear Delts Exercises Importance
The back of the nose is important for shoulder health, strength, and overall balance. Here’s why:
- Good posture: Strong rear delts help in pulling your shoulders back. It Improves your posture and also prevents you from arching forward.
- Shoulder stability: The spinal column at the back supports the shoulder joint. When you have too much strength then it will help to fix the shoulders. It decreases the risk of injury during exercise or daily activities.
- Balanced Shoulder Muscles: Focus on the front and sides of the shoulder which can lead to imbalance. It can cause injury or pain. The strength of the posterior helps to create balanced shoulder muscles.
- Athletic Performance: The posterior deltoid area is involved in pulling and throwing that’s why it is necessary for athletes in sports such as baseball, swimming, and rowing.
Best Rear Delt Exercises
There are some effective exercises that target the rear delts.
1. Rear Delt Fly
The back delt fly is a popular exercise that specifically targets the back of your shoulders.
How to do:
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Stand shoulders apart and store a dumbbell in both hands.
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Bend your knees slightly then keep your back smooth and lean forward with the hips.
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Hang your arms down with your elbows.
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Force your shoulder blades and lift your arms out to the sides.
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Lower the weight slowly and repeat.
Suggestion:
1. Use lightweight first to make sure you’re using good form. |
| 2. Avoid speeding and Keep your pace slow and controlled |
2. Face Pulls
A facelift is great for targeting the lumbar region and strengthening the muscles in the upper back.
How to do:
- Connect the power cord to the cable device at eye level.
- Stand in front of the cable equipment and hold the cable handle with both hands.
- Pull your hands apart as you pull and pull the string towards your face.
- Focus on squeezing your spine and shoulder blades.
- Slowly return to the starting position and repeat.
Suggestion:
| 1. Keep your elbows high throughout the movement. |
| 2. Focus on the rear delts and avoid pulling them in too quickly. |
3. Bent-Over Dumbbell Row
This exercise not only exercises the spine in the back. But it also targets the back muscles.
How to do:
- Stand with your feet shoulder and then hold a dumbbell in each hand.
- Keep your knees slightly bent, hips bent, and back flat.
- Bend your elbows and pull the dumbbells toward your sockets.
- Squeeze your shoulder blades at the top then lower the weight back down.
Suggestion:
| 1. Keep your back straight to avoid tightness. |
| 2. Start with lighter weights to ensure good form. |
4. Reverse Pec Deck Machine
Reverse Pec Deck machines are often found in gyms. And is suitable for separating the rear delts.
How to do:
- Sit on the Pec Deck facing the backplate.
- Face down, hold hands with elbows slightly bent.
- Squeeze your shoulder blades and gently push your hands away.
- Return to the starting position and repeat.
Suggestion:
| 1. Before starting, adjust the machine to a comfortable position. |
| 2. Control your weight and avoid wobbling. |
5. T-Raises
T-rays are a simple but effective bodyweight exercise for the rear delts. This exercise also helps improve shoulder mobility.
How to do:
- He stands with his feet shoulders and also his arms at his sides.
- Bend your elbows slightly. Lift your arms straight up and out to the sides to form a “T” shape.
- Hold for a moment, then slowly lower your arms back down.
Suggestion:
| 1. If this exercise were easy You can add small dumbbells to increase resistance. |
| 2. Avoid swinging your arms. Control your rhythm well. |
Include Rear Delt Exercises in the Workout
No need to do all these exercises at one time. You should add 2 or 3 of these exercises to the shoulders and complete 3 sets of 10-15 reps for each exercise. How to do is slow but provides movement for best results. You can train the back of your nose 1-2 times a week.
Sample Routine:
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3 sets of 12 reps |
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3 sets of 12 reps |
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3 sets of 10 reps |
Conclusion
Rear delt exercises is necessary for the development of balanced shoulders. Good posture and overall shoulder health Exercises like tail flies, face pulls, bent-over rows, and T-raises will help strengthen this area by targeting it. Adding these exercises to your exercise routine can make a huge difference in the strength and appearance of your shoulders over time.
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