How To Workout Rear Delts

Rear delts, or the muscles located in the upper back between the shoulder blades, are often neglected in many people’s workout routines. This is a mistake, as rear delts play an important role in shoulder stability and in creating a well-rounded and aesthetically pleasing physique.

Fortunately, it’s not too difficult to work these muscles effectively. In this article, we will discuss the best exercises for targeting the rear delts, as well as some tips on how to make these exercises more effective.

The best exercises for working the rear delts are those that involve shoulder rotation. Some of the most effective exercises in this category include:

• Seated dumbbell shoulder press

• Bent-over lateral raises

• Reverse flyes

All of these exercises can be performed with either free weights or machines.

When performing any of these exercises, be sure to focus on using the muscles in your upper back to initiate the movement. Do not use your biceps or other muscles in your upper arm to lift the weight. This will help to ensure that the majority of the work is done by the rear delts.

Additionally, be sure to keep your shoulder blades pulled together throughout the entire movement. This will help to target the rear delts more effectively.

Here are a few tips to make these exercises more effective:

1. Use a weight that is challenging but still allows you to complete the desired number of repetitions with good form.

2. Perform 3-4 sets of 8-12 repetitions of each exercise.

3. Rest for 60-90 seconds between sets.

4. Increase the weight gradually over time to continue to challenge your muscles.

The exercises listed above are a great starting point for targeting the rear delts. Be sure to include them in your routine, and you will soon see improvements in the size and strength of these muscles.

Table of Contents

1 What hits the rear delts?
2 How can I work my rear deltoids at home?
3 How do you hit rear delts with dumbbells?
4 Do you need to directly train rear delts?
5 Why won’t my rear delts grow?
6 Do shrugs work rear delts?
7 Does overhead press work rear delts?

What hits the rear delts?

The rear deltoids are a small muscle group that is often neglected in many training programs. This is a mistake, as the rear delts are responsible for a variety of important functions, including shoulder abduction and external rotation.

There are a number of exercises that can effectively target the rear delts. Some of the most common include:

• Seated dumbbell shoulder abduction

• Bent-over lateral raises

• Reverse flyes

Of these exercises, reverse flyes are often considered the best for targeting the rear delts. This is because they allow you to use a greater range of motion than other exercises.

To perform reverse flyes, you will need to stand with your feet shoulder-width apart and hold a weight in each hand. Bend your knees slightly and hinge forward at the hips, keeping your back flat. Then, slowly raise your arms out to the sides, keeping your elbows slightly bent. Pause and then lower the weights back to the starting position.

If you are new to this exercise, you may want to start with a lighter weight and gradually increase the weight as you become stronger. Be sure to focus on squeezing the rear delts at the top of the movement.

The rear delts are a small but important muscle group, and targeting them with the right exercises can help you achieve a well-rounded and symmetrical physique.

How can I work my rear deltoids at home?

Working your rear deltoids at home is a great way to add some strength and definition to this often-neglected muscle group. Here are a few exercises that you can do at home to target your rear deltoids:

1. Bent-over lateral raises: Start by standing with your feet shoulder-width apart, and bend at the waist to lean forward. Hold a weight in your left hand, and raise it to the side until your arm is parallel to the ground. Keep your back straight, and don’t hunch your shoulders. Pause for a second, and then lower the weight back to the starting position. Repeat this exercise for 10-12 reps, and then switch to the other hand.

2. Seated rear deltoid raises: Sit on the edge of a chair with your feet flat on the ground. Hold a weight in each hand, and raise them to the side until your arms are parallel to the ground. Pause for a second, and then lower the weights back to the starting position. Repeat this exercise for 10-12 reps.

3. Standing rear deltoid raises: Stand with your feet shoulder-width apart, and hold a weight in each hand. Raise the weights to the side until your arms are parallel to the ground. Pause for a second, and then lower the weights back to the starting position. Repeat this exercise for 10-12 reps.

4. Reverse flies: Lie face down on a weight bench, and hold a weight in each hand. Raise the weights to the side until your arms are parallel to the ground. Pause for a second, and then lower the weights back to the starting position. Repeat this exercise for 10-12 reps.

These are just a few of the exercises that you can do to work your rear deltoids at home. Be sure to mix up your routine to keep your muscles challenged and prevent boredom. And always consult with a doctor before starting any new exercise program.

How do you hit rear delts with dumbbells?

Rear delts are a small but important muscle group located on the back of the shoulder. They play a key role in shoulder stability and are often neglected in weight training routines.

There are a few different ways to hit the rear delts with dumbbells. One of the most effective exercises is the reverse fly. To do this, stand with feet hip-width apart and hold a pair of dumbbells by your sides with your palms facing in.

Keeping your core engaged and your back straight, slowly lift the dumbbells out to the side until your arms are parallel to the floor. Pause for a moment and then slowly lower them back to the starting position.

Another good exercise for targeting the rear delts is the bent-over lateral raise. To do this, stand with feet hip-width apart and hold a pair of dumbbells by your sides with your palms facing your thighs.

Bend at the waist and slowly lift the dumbbells out to the sides until your arms are parallel to the floor. Pause for a moment and then slowly lower them back to the starting position.

Make sure to keep your back straight and your core engaged throughout both of these exercises. Failure to do so can lead to unwanted injuries.

If you are looking to really target the rear delts, you may want to try using a cable machine. One of the best exercises to do is the reverse cable fly.

To do this, set the cable machine to the highest setting and stand facing away from it. Grab the handle with your left hand and step back a few feet.

Do you need to directly train rear delts?

The short answer is no. The rear delts are a small muscle group and they are worked when you do exercises that involve the shoulder muscles, such as chest presses, lateral raises and bent over rows.

However, if you want to specifically target the rear delts, there are a few exercises you can do. One is the reverse fly, which can be done using a weight machine or free weights. You can also do a reverse fly using resistance bands.

Another exercise that targets the rear delts is the face pull. This is done by attaching a band to a high pulley and pulling it towards your face.

If you want to make sure you are getting a good workout for your rear delts, you can do a combination of these exercises.

Why won’t my rear delts grow?

If you’ve been working out for a while and feel like your rear delts are not growing, you’re not alone. Many people find that this muscle group is stubbornly resistant to growth. Fortunately, there are a few things you can do to coax your rear delts into developing.

The first thing to consider is your form. When you’re working your rear delts, make sure you’re using a weight that’s heavy enough to challenge you. You should also be sure to keep your back straight and your shoulders down. When you hunch your shoulders forward, you shift the focus from the rear delts to the front delts, and the rear delts will not grow as quickly.

Another important factor is your diet. If you’re not eating enough protein, your rear delts will not grow. In addition, you need to make sure you’re getting enough calories. When you’re trying to build muscle, you need to be in a calorie surplus.

Finally, you need to give your rear delts time to grow. Like any other muscle group, they won’t develop overnight. Be patient and consistent with your training, and you will eventually see results.

Do shrugs work rear delts?

The answer to this question is yes; however, it’s not just the shrugs that work the rear delts, but also the exercises that work the trapezius muscles. The trapezius muscles are located in the upper back and are responsible for the shrugging motion.

The rear delts are the muscles that are located on the back of the shoulder and are responsible for extending the shoulder and rotating the arm. The exercises that work the rear delts are the reverse fly and the Arnold press.

The reverse fly is the exercise that works the rear delts and the trapezius muscles. To do this exercise, you will need to stand with your feet hip-width apart and hold a weight in each hand. Bend your elbows and bring your hands in front of your chest.

Does overhead press work rear delts?

The overhead press is a weightlifting exercise that is used to strengthen the arms, shoulders, and back. While the exercise does work the muscles in the back, it is not specifically targeted to work the rear delts. However, the overhead press can help to build strength and muscle in the rear delts over time.

The rear delts are a small muscle group that is located on the back of the upper arm. They are responsible for extending the arm and helping to lift the arm backwards. The rear delts can be worked with a number of different exercises, including the overhead press, bent-over row, and lateral raise.

The overhead press is a weightlifting exercise that is used to strengthen the arms, shoulders, and back. The exercise involves lifting a weight above the head, which works the muscles in the arms, shoulders, and back.

While the overhead press does work the muscles in the back, it is not specifically targeted to work the rear delts. However, the overhead press can help to build strength and muscle in the rear delts over time.

The bent-over row is a weightlifting exercise that is used to strengthen the back and arms. The exercise involves lifting a weight towards the chest, which works the muscles in the back and arms.

The lateral raise is a weightlifting exercise that is used to strengthen the shoulders. The exercise involves lifting a weight out to the side, which works the muscles in the shoulders.

The overhead press, bent-over row, and lateral raise can all help to build strength and muscle in the rear delts over time. However, the overhead press is the best exercise of the three for targeting the rear delts.