The rear deltoids are potentially the most neglected muscles in the upper body and shoulders. And be careful because specific training of these muscles can unlock the 3D shape of the shoulder that you are probably looking to achieve in your training. Also, you will have a better balanced body once you stop ignoring this part of the muscle.
Men’s Health US fitness director Ebenezer Samuel, CSCS and celebrity trainer Don Saladino want you to add more rear work to your shoulders. “It’s one of those areas that you should really take care of, especially since we spend a lot of time sitting down,” says Saladino. (Top 10 exercises for your shoulder training).
5 exercises for the rear deltoid that you must do
1- Rear suspension training Delt Fly
3 series of 8 to 10 repetitions
This move uses suspension training, like TRX, and your bodyweight to put your rear deltoids to work in a super accessible way.
“This gives you a chance to start developing that mind-muscle connection,” says Samuel. In addition, you will need to have your entire body to perform the movement correctly: your core and glutes must be locked in order to move correctly through the full range of motion of the exercise.
Just keep in mind your position. Samuel points out that an upright torso position won’t be very difficult, i.e. standing directly before engaging in the movement, but as you lean back closer to a position where your torso is parallel to the ground, it will become much more difficult. From there, you can move with intention and emphasize the eccentric part of the exercise.
2- Band pull
3 series of 15 to 20 repetitions
Another simple and accessible move gives you the opportunity to train your rear deltoids with a resistance band. They recommend higher rep sets for this exercise.
Plus, it’s a valuable warm-up exercise, which you can use to prepare for upper-body training sessions.
3- Inclined Pronated High Row
From 3 to 5 series of 8 to 15 repetitions
Set up your incline bench for the first exercise that uses an external load. Unlike the previous two moves, your position on the bench will take your core out of the equation, so all your focus can be on the rear deltoids.
Saladino says it’s important to hold to prevent tiring your lower back, which allows you to put more of a load on your rear deltoid muscles. You won’t be working as much weight as you could with a traditional row, but Samuel says this should be the heaviest movement you can do.
4- Bent Over Reverse Fly
3 series of 10 to 12 repetitions
Here’s the classic you’ve been hoping to see on this list, but it’s not as simple as just picking up a pair of dumbbells, bending over, and raising your arms. “What I love about this is that we have some core stability, we have to work on that hinge a little bit, get into position, maintain posture, a lot has to happen in one’s physique to be able to get into that statement position. Saladin says. From there, maintaining position and working with good form becomes a real challenge.
Samuel says that the key to this exercise is to remember the position of maximum tension: when your arms are in the top position holding the weights. Instead of moving quickly or raising the weight, he recommends instead picking up a lighter weight, moving with control, and pausing at the top if possible.
5- Rear Delt Fly Cable
3 series of 12 to 20 repetitions
Experts love this move, but the exercise has one major flaw: There’s very little tension at the bottom of the move. “You don’t allow any tension to be released.”
Both trainers like the extra range of motion available with the cables; Don’t be afraid to cross your hands over the midline of your torso to further stretch the muscle. Just make sure you keep shoulder-to-ear space to prevent other muscle groups from getting involved.