The rear delt is an often ignored part of the shoulder. This seemingly trivial part is however very crucial in forming that balanced shoulder look. It lends a pleasant view of your shoulders from the back, and to some degree, highlights your back formations. While the rear delt muscles are involved when you are working your upper back, the recruitment is insufficient to encourage any visible hypertrophy. For that you need to perform rear delt exercises.
The Best Exercises
This part is, admittedly hard to work out as there is not an elaborate array of routines designed to specifically challenge it. However, there are a few that can bring a lot of difference, if you inculcate them into your weekly shoulder routine. The best among these include:
Barbell Rear Delt Row
This exercise mimics the bent over barbell row used for training the back. The only difference is in the arm placement which shifts the work from the back and lats to the rear delts. Assume a bent over stance, ensuring your back remains straight. Lift the weight off the floor, and, keeping your upper arm perpendicular to your upper body, pull the barbell up towards your upper chest until it very nearly touches it. Lower the weight back down to the starting position to complete one rep.
Bent over Lateral Raise
This great isolation exercise lets hits your rear delts in a very specific way. You can use a bench to perform the lying variation of the exercise but the bent over version is more ideal. Standing shoulder-width apart, bend over until your upper body is parallel to the floor, keeping your back straight. The movement starts with you holding a pair of dumbbells perpendicularly to the floor. Slowly raise the dumbbells to shoulder level, ensuring that your elbows are slightly bent. Lower the weight back to the starting position, and repeat for the desired number of reps.
This exercise is performed on a cable machine. It works your rear delts and helps you strengthen your core’s stability. Standing with legs shoulder width apart and knees slightly bent, hold out the pulley bar in a double hand front of you, with your arms stretched out parallel to the floor. Slowly pull the weight towards your face without lowering your elbows. Release your pull until your arms stretch out to complete one rep.
Your rear delt shoulder growth will be initiated by these routines. Remember to include rear delt raises as well for complete development.
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