Introduction
The best rear delt exercises are those that allow you to fully stretch and contract the muscles. Some good exercises to try include:
1. Seated Rear Delt Flyes: This exercise is best performed with a weight bench. Sit with your back against the bench and hold a weight in each hand with your palms facing each other. Extend your arms out to the sides and then slowly bring them back in until they are parallel to your chest.
2. Bent-over Rear Delt Flyes: This exercise can be performed with either dumbbells or cables. Stand with a weight in each hand and bend at the waist until your torso is parallel to the ground. Flare your arms out to the sides and then bring them back in until they are parallel to your chest.
3. Dumbbell Lateral Raises: This exercise can also be performed either standing or seated. With a weight in each hand, raise your arms out to the sides until they are parallel to the ground. Your palms should face outward during this exercise for optimal results.
4. Barbell Rear Delt Rows: The barbell row is a great, intermediate-weight exercise. Grasp the bar at shoulder width and bend forward until your torso is parallel to the ground. Keeping your back straight and your knees slightly bent, pull the bar toward you until it touches against your stomach.
5. Seated Bent-over Rear Delt Flyes: This exercise can be performed with either dumbbells or cables. Sit on a weight bench and hold a weight in each hand with your palms facing the ground. Bend forward until your torso is parallel to the ground and then flare your arms out until they are parallel to the floor.
6. Face Pulls: The face pull is a great exercise for targeting the rear delts. Attach a rope handle to a high pulley and then stand with your back facing the machine. Step forward so that the tension is on your middle back and then pull the handles toward your face, making sure to keep your elbows flared out.
Rear Delt Exercises At Home
If you don’t have access to a gym or weight bench, there are still several exercises you can do to target your rear delts. One option is to use resistance bands. Step on the band and hold it with your palms parallel to each other. Then, raise your arms out to the sides until they are parallel to the ground. Another great option is the reverse fly. Lie flat on your back on the floor and hold a weight in each hand with your palms facing the ceiling. then, raise your arms out to the sides until they are parallel to the floor.
Rear Delt Exercises With Dumbbells
If you don’t have access to weights, you can use everyday items like gallon milk jugs or soup cans. If the item is too heavy, try cutting it in half or filling it with sand. Get into an upright position and hold the jug at your side with your elbow bent 90 degrees. Raise your arm out to the side until it is parallel to the ground and then bring it back down as you repeat the process with your other arm.
Conclusion
The best rear delt exercises are those that allow you to fully stretch and contract the muscles. Dumbbell lateral raises, dumbbell rear delt rows, seated bent-over rear delt flyes, and face pulls are all great exercises to try. If you don’t have access to weights or a gym, there are still several exercises you can do at home.
