If you have ever seen someone do a double bicep pose from behind and wonder how they shred those shoulders. To get impressive shoulders from behind, you must hit target your rear shoulder muscles. The posterior deltoid (rear delts) attaches to the scapula and has the function of moving the arm backwards.
Adding rear delt exercises are essential if you want to completely train your shoulder. The entire shoulder consists of the front, side, rear and rotator cuff. If you include exercises to train all 4 sections of the shoulder, you will get the look you desire. Rear delts strength also gives you the ability to do pulling exercises for your back. There are 4 rear deltoid exercises you can do to shred those delts.
1. Bent-over Dumbbell Raise
Execution
1. Holding tow dumbbells at arms’ length, bend forward at the waist, keeping your back straight and head up.
2. With palms facing together, raise dumbbells upward to ear level, keeping elbows slightly bent.
3. Lower dumbbells back down to the start position.
Muscles Involved
Primary: Posterior deltoid.
Secondary: Lateral deltoid, trapezius, rhomboids, infraspinatus, teres minor, teres major.
2. Bent-Over Cable Raise
1. Grab the handles attached to two low pulleys (left-side handle in right hand, right-side handle in left hand), stand in the middle, then bend forward at the waist with back straight and parallel to the floor.
2. Raise your hands upward in an arc to shoulder level, such that that cables cross over.
3. Lower the handles back down to the start position, your right hand directly in front of the left ankle and your left hand in front of the right ankle.
Muscles Involved
Primary: Posterior deltoid.
Secondary: Lateral deltoid, trapezius, rhomboids, infraspinatus, teres minor, teres major.
3. Reverse Cable Crossover
Execution
1. Using a thumbs-up grip, grab the handles attached to two high pulleys. (left-side handle in right hand, right-side handle in left hand), stand upright and centrally with pulleys in front of you
2. Pull your hands backward (and slightly down) in an arc, arms nearly parallel to the floor until your hands are in line with your shoulders (forming a T).
3. Return the handles back to the start position where your right hand is directly in front of the left shoulder and your left hand in front of the right shoulder.
Muscles Involved
Primary: Posterior deltoid.
Secondary: Lateral deltoid, trapezius, rhomboids, infraspinatus, teres minor, teres major.
4. Machine Rear Deltoid Fly
Execution
1. Sit facing the rear deltoid machine with your chest against the backrest, and grasp the handles directly in front with arms outstretched at shoulder level.
2. Put the handles back in an arc as far as possible, keeping your elbows high and arms parallel to the floor.
3. Return the handles to the start position directly in front.
Muscles Involved
Primary: Posterior deltoid.
Secondary: Lateral deltoid, trapezius, rhomboids, infraspinatus, teres minor, teres major.