Sometimes, in our quest for well-defined shoulders, we pay so much attention to the front and sides of our shoulders, called anterior deltoids. Neglecting those muscles at the back of your shoulder is known as the rear delta. Training these muscles through rear delta workouts adds balance to your physique and prevents injury.
So, if you’re a newbie who wants to build up the rear delta, never fear: we have simple workouts that can easily be slipped into your routine.
Why Rear Delta Workouts Matter
Turning now to the workouts, why is rear delta important? These muscles help your general shoulder power, keeping you upright and stabilizing the shoulders. It can leave you with muscle imbalances that cause discomfort and reduce your range of motion.
1. Resistance Band Pull-Aparts
Take a resistance band (those colorful pieces of elastic that may be familiar to you from the gym or online). Grasp it, hold it in front of you with your arms straight, and pull apart the band. Squeeze your shoulder blades together as you do so. It’s like giving someone a big bear hug without doing the deed. Shoot for three sets of fifteen repetitions.
Tip: Begin with a less resistant band and gradually move to the stronger ones as you get stronger.
2. Bent Over Reverse Fly
This one requires a bit of bending forward. Stand with your feet shoulder-width apart, hold a dumbbell in each hand, and slightly bend your knees. Lean forward and hinge at your hips. With arms straight and hanging down, raise your hands to the sides until they’re parallel. Slowly lower them back down. Go for three sets of 12 reps.
Tip: Keep a small bend in the elbows throughout to protect your joints.
3. Face Pulls with a Resistance Band
Tie your resistance band to chest height. Hold each end with your hands, step back to create tension, and pull the band toward you to perform this exercise. It’s like you were pulling a rope toward yourself smoothly and naturally. Shoot for three sets of 15 repetitions.
Tip: Hold the band lightly for this real delta workout, focusing on engaging your rear delta.
4. Rear Delta Workouts – Dumbbell Raises
Sit on the edge of a bench or chair, holding dumbbells in both hands. Hold your arms at your sides, then raise them straight out to the side to shoulder height. Lower them back down slowly. Shoot for three sets of twelve reps.
Tip: Pick a weight that challenges you but still lets you keep good form.
5. Rear Delta Workouts – Prone Y-Raises
If you have one, place yourself face down on an incline bench (or a stability ball). Grasp a dumbbell in each hand, arms down at sides. Lift your arms out in a Y-shape until they’re level with the body. Slowly lower them back down. Go for three sets of 12 times.
Tip: During this exercise, keep your neck neutral; otherwise, you’ll strain it.
6. Rear Delta Workouts Through Rows
It should be on a cable machine or resistance band at chest height. With both hands, hold the handles. Arms extended. Squeeze your shoulder blades together by pulling the handles closer to your chest. Shoot for three sets of 15 repetitions.
Tip: Strive for a smoothly flowing motion throughout, without fast or jerky movements.
Incorporating Rear Delta Workouts into Your Routine
With a few basic yet effective rear delta workouts under your belt, it’s time to incorporate them into your normal routine. Here’s a sample beginner-friendly plan:
Resistance Band Pull-Aparts (3 sets x 15 reps)
Bent Over Reverse Fly (3 sets x 12 reps)
Take rest or light cardio activities.
Resistance Band Pulls (3 sets x 15 reps)
Rear Delt Dumbbell Raises (3 sets x 12 reps)
Rest or light cardio exercise.
Prone Y-Raises (3 sets x 12 reps)
Rear Delt Rows (3 sets x 15 reps)
Rest or do some light cardio work.
Closing Thoughts For Your Rear Delta Workouts
In terms of any exercise routine, consistency is crucial. Begin with lighter weights, and as your strength grows, graduate to heavier ones. Follow your body; if you have pain (not to be confused with the normal discomfiture of a rigorous workout), see a fitness expert or healthcare provider.
Not only will developing those rear delta help create symmetry with your physique, but they can also benefit the health of your shoulders as a whole. OK, so let’s get to work! Pick up those resistance bands and dumbbells: we will build more powerful, sculpted shoulders together.