There are plenty of rear delta exercises you can perform at home. Dumbbell rows are an excellent exercise for the rear delts. Holding two dumbbells in front of your chest, bend your arms, and raise and lower the weight
Dumbbell pull-apart are another great exercise for strengthening your rear delts and scapulae. Use a light to medium-tension band and a t-shape position while performing these exercises.
6 Exercises to Improve Posterior Deltoid Strength
- If you’re looking to develop a stronger posterior delt muscle here are six excellent exercises
- These exercises isolate the back delts, middle trapezius, and rhomboids. Sitting backwards on an incline bench, you should bend your arms, making an “W” shape
- Do not swing the dumbbells up. If you’re looking to target the rhomboids, try this exercise.
- The rear delts are part of the posterior chain of deltoid muscles, connecting the anterior and lateral heads
- They originate on the collarbone and scapula and attach to the humerus. By working the rear delts first, they’ll become stronger in the quickest time
- You can also focus on single-joint isolation exercises for these muscles. In addition to rear-delt isolation exercises, the overhead press also trains front delts and middle delts.
The bottom line
- Rear delt development can be a difficult feat to accomplish without specific training
- However, there are several exercises that target rear delt fibers while engaging the entire body
- One of the most commonly used exercises is the reverse fly. Perform this exercise while bending forward from the hips, raising the dumbbells to your sides, and pressing your arms back
- You can also try using a massage ball to target the area and relieve tension.
- Rear delts are important for the shoulder’s function in abduction or pulling the body’s weight upward. Free weights, on the other hand, focus on the stabilizer muscles
- Free weights are not enough to work the delts as hard as they should be
- You need to use lighter weights in order to target the delts correctly. In addition, free weights do not work the rear delts effectively enough.
- 6 Resistance Band Exercises for Shoulders
- Resistance band exercises improve shoulder mobility and strengthen important stability muscles. These exercises are done in sets of 1-3 repetitions of 8-15 repetitions
- If you are unsure of the proper intensity of the exercises, consult a physician, physical therapist, or personal trainer
- Remember to use slow and controlled movements and avoid momentum
- Resistance band exercises also improve posture and strengthen the upper body
- You can use resistance bands for shoulder exercises in conjunction with your regular strength training routine.
- One of the most common resistance band exercises involves a two-step row, which targets the shoulder joints. The hand is held out in front of the body with the thumb pointing downward
- You then pull the band up and towards your chest. Make sure the band is at a level position with your body.
- After each set, reverse the movement and straighten your arms. Repeat the same number of reps on the other side.
What are the benefits of resistance bands?
- Resistance bands can be used as an effective tool for rear delt exercises
- The resistance band works the muscles in the rear shoulders and helps strengthen them for overhead movements
- They are a great tool for people who tend to hunch over when working out. To begin, place the band in front of the lower back, bending your elbows slightly. Then, raise your arms up to shoulder height, holding them slightly bent at the elbows
- Hold the position for several seconds, then slowly return to the starting position. This is an excellent exercise for building strength and enhancing posture, as well as improving mobility and stability.
- Resistance bands can also be used to replicate the movements that use the rear delts
- Although they can mimic rear delt exercises, they may not provide the same level of resistance as a heavy set
- Resistance bands are not meant to be used in front of the face, as the resistance can break if you use them too near your face
- A few key tips for using resistance bands for rear delt exercises include following the instructions and the safety of your exercise.
What to look for when purchasing a resistance band
- If you are looking for a resistance band for rear delt exercises, there are several things you should consider before making the purchase
- One thing to keep in mind is the resistance level. Generally, the thicker the band, the more resistance it will provide
- You can also determine the resistance level by the color of the band. Lighter bands will give you a lighter resistance, while dark colors will give you more resistance
- The right resistance level will depend on your ability and the exercises you plan on performing.
- There are three levels of resistance available. The lightest level is perfect for beginners, while intermediate levels are great for people who are already active
- In general, a band rated at 12 pounds is an ideal starting level. Higher resistance levels are recommended for those who want to increase their workout intensity and do less reps
- Besides strengthening the muscles, resistance bands also help in improving the tone and strength of the muscle.