10 Best Stretches and Exercises for Rear Delts 

The posterior deltoids are known as rear delts, and while working out, these rear delts are generally avoided. We have compiled the ten best exercises for rear delts to prevent this. These are common exercises but will help put size and strength in the posterior deltoids. These workouts can help target the muscles in the position of the rear deltoids. In addition, it can increase the strength of the shoulder, reducing the risk of shoulder injuries and all over better-looking arms.

What are rear delts?

Before jumping on to the exercises, it will be best to understand what these delts are and how we can cover the muscle of the shoulders. The shoulder comprises these main muscles - anterior deltoids, lateral deltoids, and posterior deltoids. These are located on the shoulder's front, side, and back in the stated order.

• Posterior deltoids are the rear delts, the back muscles of the three-headed deltoid muscles. 
• The deltoid muscles are triangular shaped, and their name comes from the Greek letter delta, as its shape is like a triangle.
• It lies over the elbow joint, creating the rounded curve of the shoulder. The origin of the rear delts is the interior border of the scapula and spine, with insertion in the deltoid of the lateral humerus.

What are the functions of rear delts?

The basic function of the rear delts is to move the shoulders in the horizontal direction where shoulders are rotated and help extend the arms. In addition, it is responsible for the external rotation of the shoulder and stabilizing the pressing movement of the overhead press while working out.

What are the benefits of exercising the rear delts?

Exercising the rear delts has several advantages, such as gaining strength and muscle mass for improving the bone density in the shoulders. Ten exercises that can help train rear delts -

1. Lateral raises with head support -

The exercise targets the lateral deltoids (shoulder muscles) and is often performed in a seated or standing position. Follow these steps to perform it. 

1. Set up an incline bench.
2. Use a natural grip to pick up the dumbbells.
3. Bend forward and hinge at the hips, resting your forehead on the bench.
4. Begin with dumbbells hanging beneath you and your elbows slightly bent.
5. By contracting your posterior delts, you can lift weights laterally.
6. Return to the starting position slowly.
7. Repeat for 2-3 sets of 8-12 repetitions.

2. Rear delt fly -

The benefit of rear delt fly exercises is the direct targeting and strengthening of the rear deltoid muscles. Here are the steps to perform it. 

1. Place your feet hip-width apart.
2. Hold dumbbells with a neutral grip and bend forward until your torso is virtually parallel to the floor.
3. Engage your rear delts to bring the weights to shoulder length while maintaining a neutral spine and slightly bent elbows.
4. Return to the starting position slowly.
5. Repeat for 2-3 sets of 8-12 repetitions.

3. Rear delt fly-bent over -

Performing the rear delt fly exercise in a bent-over position adds challenge and engages more muscles. Follow these steps to perform it. 

1. Place your feet hip-width apart.
2. Hold dumbbells with a neutral grip and bend forward until your torso is virtually parallel to the floor.
3. Engage your rear delt to bring the weight to shoulder length while maintaining a neutral spine and slightly bent elbows.
4. Slowly returning to the original position and repeating with the opposite arm, alternating sides.
5. Repeat for 2-3 sets of 8-12 repetitions.

Also Read: Back Pain? Take these Spine tests

4. Side dumbbell lifts for rear delts -

The side dumbbell lift, also known as the lateral or lateral dumbbell raise, primarily targets the middle deltoid muscles.

1. Lie towards one side on a yoga mat, with the inactive arm on the ground.
2. Begin by using an overhand grip on the dumbbell and bending your arm 90 degrees at the elbow to parallel your arm to the floor.
3. Raise your arm by squeezing your rear delts and keeping the dumbbell upright until your elbow points to the ceiling.
4. Return to the starting position slowly.
5. Repeat for five sets of eight to twelve reps.

5. Incline Y raises -

This is one of the most effective Exercises for rear delts that can help to improve the Posterior.

1. Set up a 45-degree inclination bench.
2. Lie face down on the bench, knees slightly bent, and balls of your feet on the ground.
3. Hold the weights with an over-your-hand grip and your arms straight beneath your shoulders.
4. Raise the weight and out while keeping your arms straight until your arms are fully extended.
5. Return to the starting position gradually.
6. Repeat for 2-3 sets of 8-12 repetitions.

6. Inclines T raises -

When performing an Inclines T raises movement, it is recommended to begin with lighter weights. As your strength improves, you can gradually increase the weight this exercise uses.

1. Set up a bench at a 30-45-degree inclination and lie face down with your feet on the floor behind you, knees bent.
2. Grab dumbbells with an underhand grip and hang them directly beneath your shoulders.
3. Contract your shoulder blades and extend your arms to the sides, maintaining them straight until they are parallel to the floor.
4. Return to the starting position slowly.
5. Repeat for 2-3 sets of 8-12 repetitions.

7. Rear fly -

The exercise, also known as the reverse or rear delt fly, primarily targets the upper back and shoulder muscles. 

1. Sit on a bench with your feet hip-width apart on the ground before you.
2. Hold the dumbbells with a natural lean grip and lean in the front, keeping your back flat and your hips bent.
3. Lower the weights to the ground while keeping your elbows slightly bent, then pull up and out to the side where the elbows are aligned with your shoulders.
4. Return to the starting position gradually.
5. Repeat 2-3 sets of 8-12 repetitions.

8. Reverse fly with wrist rotation-

The reverse fly with wrist rotation is one of the best Exercises for rear delts that targets the rear deltoid muscles, as well as the muscles of the upper back. 

1. Set up a bench with a 45-degree incline.
2. Lie face down with dumbbells in an overhand grip.
3. Lift the dumbbells onto the sides, keeping your elbows slightly bent and twisting your wrists so you can, or you will finish up with a natural grip at shoulder height.
4. Return to the starting position gradually.
5. Repeat 2-3 sets of 8-12 repetitions.

9. Dumbbell rear pulls -

The exercise targets the rear deltoid muscles at the shoulder's back. Here's how you can perform it:

1. Place your feet hip-width apart while standing.
2. Hold weights at your sides with a neutral grip.
3. Squeeze your back delts and contract your shoulders as you lift the dumbbells straight up, bending your elbows until the weights are over your hips.
4. Return to the starting position gradually.
5. Repeat for 2-3 sets of 8-12 repetitions.

10. Single arm bent over -

The single-arm bent-over exercise, also known as the single-arm bent-over row, is a compound exercise that primarily targets the upper back muscles.

1. Hold a dumbbell in a neutral grip with your left hand.
2. Place your right knee on the edge of a bench beneath your hips, bracing yourself with your right hand under your shoulder.
3. Maintaining a neutral spine and engaging the core. Begin with the dumbbell facing the floor and your scapula retracted.
4. Pull the weight up, bending your elbow until it is at your side.
5. Return to the starting position gradually.
6. Change sides
7. Repeat for 2-3 sets of 8-12 repetitions.

Also Read: 10 Exercises For Knee Pain to Reduce Knee Pain

Conclusion -

The rear delts are commonly known as posterior deltoids; these parts of the arms are often ignored while working out. But they can help increase your body frame and make you look bigger and stronger. Thus, it becomes essential for you to get in touch with an excellent professional trainer who can help you work out your rear delts. Some exercises that can help build rear delts are arm rotation with dumbbells and inclining and retraction exercises. While working out is essential, it is equally important to know which body muscles we are working on; this muscle will help give you a broader look. Also Read: 10 Best Exercises for Hip Bursitis Relief