Have you been gymming and working out for too long and still have got no idea about how to shape those rear delts perfectly? This is what you need to read and follow. Rear delays are a crucial part of your body located at the rear section of your shoulders.
Shaping those big shoulders really needs a lot of effort in different aspects and directions. You got to work on different muscles for those shoulders to get the desired shape.
For the same reason, a part of muscles that needs to be worked on is the rear delts. Rear delts need to be dealt with different kinds of exercises. The rear deltoid can be a little tricky to target and manage sometimes.
That’s is why we are here with some best rear delt exercises to help you with the dilemma.
This one is down over the rows. You can as these moves on the days when you are extensively working on your back and shoulder. This will enhance shoulder strength and shape your rear deltoid.
You merely need a dumbbell and a bench for this one.
- Put your left hand and knee on a bench.
- For extended support, extend the other leg slightly behind you on the floor.
- With your right arm stretched toward the floor, hold a heavy dumbbell in your right hand.
- Being the weight closer to your rib cage.
- At the top of each petition, squeeze your shoulders.
- Reduce the weight gradually
- Repeat for about 10-12 reps on one side. Then switch to the other arm and repeat for three sets.
Standing bent over lateral raises:
When doing this kind of exercise, make sure you begin with something light and do not jump directly to heavyweights. As you get stronger and have faith, you can start taking up heavyweights.
Here, you need light-medium dumbbells.
- Pick up a pair of dumbbells with palms facing each other.
- Stand with feet shoulder-width apart. Now, bend at the waist, keep the knees soft and bend forward. Pick up the weights and align them along your chest.
- Now, raise your arms sideways like wings until they are parallel to the floor.
- When your hands are up, squeeze the shoulders at the top.
- Now lower the back slowly with control.
- Complete 10-12 reps of the same exercise.
Cable machine high pull ropes:
This exercise is a perfect way to work up your shoulders. It requires gym equipment. Changing some angles here and there can help work up the deltoid in a way they are not used to thereby giving them pretty good training.
The equipment required is the cable with a double rope handle attachment.
- Stand with shoulder-width apart feet at the cable machine.
- The cable attachment shall be placed a high as your chest. Then attach the rope to handle the cable.
- Keeping a gap of shoulder-width between your feet, stand with a gap such that your arms reach the cable fully extended.
- Hold the ropes and pull them towards you. Elbows should stay up high to target the deltoid.
- Now extend the arms back at the starting position.
- Repeat 10-12 times. Work up to 2 to 3 sets of the same.
Rear deltoid machine:
There is a specific machine to work up your delts at the local gyms. It is really helpful if your wish to isolate your muscles. A rear deltoid machine is the only required equipment here.
- Sit on the machine facing the pad. For this exercise, this position is correct as it needs you to be sitting backward. Make sure the seat height is well adjusted so you can reach the handles in front of you.
- Hold the handles and press the arms back while keeping the arms straight.
- Squeeze the shoulder blades together in the manner an elevator door closes.
- Hold at this position then get back to the original position in front of you.
- Perform 10 to 12 sets.
These are a great way to get your delts in shape. Pull-ups are underrated for no reason at all. They have a great impact on your deltoid if done properly. To make it easier for you, you can perform these at the assisted pull up machine.
- Adjust the weight in the machine. Get on it and hold the handles over your head.
- Now push the knee pad until it reaches down enough to place both your knees on it adequately.
- Knees shall be placed shoulder-width apart.
- Pull your body up until the chin reaches the level of the bar. Hold on for a few seconds.
- Now lower down slowly and with control to the original position.
- Make sure your shoulder blades are engaged throughout. Repeat for 6-8 reps or 10-12 reps as you gain strength.
These five exercises are designed to target one general muscle area. If you’re working on developing your shoulders in a balanced way, adding these moves to your regular shoulder workout will help balance out the heavier, front-loaded movements.