This one is a bit of a no-brainer – you need to be changing things up! Doing the same thing you have always done will generate the same results you have always got! Our bodies get very accustomed to certain movements, and before long are no longer challenged. Tip 2: Change Things Up with New Rear Delt Movements & Volumes To get the best results, space your shoulder day and back and biceps day out, allowing for appropriate recovery. Another great time to work on your posterior deltoids is at the end of your back and biceps workout, after having done the bulk of your rowing movements. On this day, prioritize your rear deltoids by working them first (and again, last). You should already have a ‘shoulder day’. Here are a few pointers to help you build the size and strength through your posterior deltoids that they deserve! Tip 1: Hit Your Posterior Delts Twice Over Your Weekly Split This fact, combined with the way in which most of us prioritize training our pecs, is the reason we have nicely built front and middle deltoids, but for the most part, disappointing rear delts. Your rear deltoids are the ones you cannot see when you look in the mirror. Take Away Training Tips for Rear Deltoids They will show you the right technique to ensure you get the best out of these exercises. Shoulders are sensitive! Don’t forget to check out the video links provided in the exercise descriptions, above. Rear Delt Reverse Barbell Raise x until failure.Single Arm Bent Over Rear Delt Fly x 12.Single Arm Dumbbell External Rotations x 12 each side.This workout consists of 1 warm-up circuit and 1 working circuit. Here is a quick but effective circuit workout to get your posterior delts firing! Suggested reps: 8 to 12 each side Posterior Deltoid Example Workout
The eccentric phase is important – maintain full control of the cable.Perform a raise, as you would with a dumbbell, pulling the cable until your arm is parallel to the floor.Stand side on to the cable, holding the handle with your palm facing you.Attach a single handle to the bottom of the cable machine.Cable Rope High PullsĪnother challenging take on the traditional rear deltoid dumbbell raise, but this time with a cable machine. Suggested reps: 8 to 12 each side Rear Deltoids with A Cable Machine 1. Do all repetitions on one arm before changing sides.The eccentric phase is important – maintain full control of the barbell!.Hold for a second and return to the starting position.Perform a raise, as you would with a dumbbell, lifting the barbell until your arm is parallel to the floor.Your other arm can be on your hip or behind your back. Place a small bend in the elbow of your working arm and lock this position.You should have a slight bend in your knees. Hinge forward at the hips until your torso is parallel to the ground.Grab a barbell (in the center of it) and stand upright for starters, with the barbell by your side on an extended arm.The use of a barbell tests both your shoulder and core stability and will push you to your limits! This is not a beginner exercise and should only be attempted with lifting experience and a developed baseline strength. This exercise is a challenging take on the traditional rear deltoid dumbbell raise. Suggested reps: 12 to 15 Rear Deltoids Exercises with A Barbell 1. Do all reps on one side before doing the other arm (and turning over of course!).Slowly return to starting position which should be when your forearm is just below parallel to the ground.Keeping your elbow in contact with your side, externally rotate your arm through the shoulder joint until your fist is pointing to the ceiling.Have a dumbbell in the hand of your top arm and rest it on your side with a 90-degree bend in your elbow.Lie on your side with your knees bent, in a comfortable and stable position.It increases strength and mobility through your rotator cuff and helps prevent injury. This exercise is great for conditioning your posterior deltoids. If you’ve read a few of my exercise articles, you’ll know that I love a single-sided exercise for building balanced strength and size through your left and right sides of the body. Rear Deltoids Exercises with Dumbbells 1. Note, for optimal shoulder health and performance, it is important to include a range of movements and equipment in your shoulder workouts. To make it easier to follow, I have split the exercises into equipment-based categories. Tip 3: Incorporate Advanced Training Techniques into Your Rear Delt Workoutsīelow you will find a selection of exercises for your rear deltoids, including descriptions, explainer videos and recommended repetition ranges!.Tip 2: Change Things Up with New Rear Delt Movements & Volumes.Tip 1: Hit Your Posterior Delts Twice Over Your Weekly Split.Take Away Training Tips for Rear Deltoids.Single Arm Bent Over Barbell Rear Delt Raise