If you want to avoid shoulder injuries when lifting, pushing, and pulling, you need to have strong shoulders. Working out many different muscles from a variety of angles is required to build shoulder strength. The front of your shoulder, specifically the anterior deltoid, has a tendency to be relatively dominating in many different workouts and actions that you perform in your regular life. Lets look at rear delt exercises with dumbbells and examine, what are their 6 variations to target shoulder muscles.
For instance, the anterior deltoid is utilized when pressing motions such as the bench press are performed, and it also contributes to the lifting of your arms in front of your body.
However, it is also essential to work on strengthening the middle and posterior deltoids.
Your middle deltoid elevates your arms out to the sides, and your posterior deltoid stretches your humerus behind you, in movements such as bringing your arm backward when walking or pulling a lawn mower cord. Both of these movements are performed by your deltoids.
The posterior deltoid also contributes to your ability to externally rotate your shoulders, which is what you do when you rotate your hands outward to form the “I don’t know” sign.
Your shoulders need to be stable for daily activities like carrying heavy supermarket bags with your arms down by your sides, and these muscles all work together to make that possible. However, targeting the rear deltoids in the gym can be difficult at times.
You will improve the strength of your rear deltoid and your shoulders as a whole by performing these six exercises. You should try to incorporate a number of these strength-training routines into each and every one of your weekly workouts.
1. The Bent-Over Row With A Single Arm.
This move should be added on days when you are working out your shoulders and back because it targets those areas specifically. You should make an effort to conclude your back day with this multi-joint action that will help you acquire strength in the posterior deltoid.
The dumbbell and the bench are required pieces of equipment.
Rear deltoids, back, biceps, and the transverse abdominals were the muscles that were worked.
Way Of Doing It:
- Put your left knee and hand on the bench such that your left arm is extended. Maintain a straight elbow on your left side.
- Extend your right leg behind you just a little bit, making sure to keep your foot planted on the ground for stability. Maintain a flat back and a neutral spine position.
- You should have a dumbbell ranging from medium to heavy in the right hand, and your arm should be extended toward the ground.
- You should flex your right elbow and then bring it up and back so that the top part of your right arm is nearly aligned with the lower part of your chest.
- At the peak of the movement, bring your shoulder blades closer together and squeeze them together.
- Reduce the weight while maintaining your composure.
- Continue to perform 10–12 repetitions on one side before moving on to the other arm. Perform as many sets as you can.
Think to More.
Make an effort to maintain stability in your trunk and avoid rotating it while you are moving. Reduce the weight you’re lifting or finish the set early and take a break before starting the next one if you find that you can’t maintain a stable trunk.
2. The Bent-Over Lateral Raise Performed While Standing.
It is best to begin with a lighter weight while doing a long-arm lateral movement. As your strength increases, you’ll be able to gradually increase the amount of weight you lift.
When you begin a maneuver like this with a large weight, you put your body at danger of suffering an injury. However, you shouldn’t be concerned because even with a lower weight, there is still a risk-free approach to increase your strength.
A pair of light to medium weight dumbbells is required for this exercise.
Muscles worked: posterior deltoids, middle deltoids, rhomboids, middle trapezius.
Way of Doing it:
- Keep your hands facing each other while you hold a pair of dumbbells in each hand.
- You should start by standing with your feet shoulder-width apart, bending forward at the hips while maintaining a straight back, and then slightly bending your knees. Your elbows should be bent slightly, and the weights should be positioned such that they are together just below your chest.
- Raise your arms above your head and out to the sides until they are parallel to the ground. Imagine that you are expanding your wings.
- At the peak of the movement, contract your shoulder blades by pulling them toward one another.
- Bring the weights back to the starting position in a measured and controlled manner as you lower them.
- The weights ought to be light enough that ten to twelve repetitions are possible with them. Perform up to two or three sets.
Think to More
During the workout, you should make it a goal to keep your head in a straight line with the rest of your body.
3. High Pull On The Cable Machine Using The Ropes
Although performing this exercise is a fantastic method to add variety to your shoulder workout, it does involve the use of certain fitness equipment. Altering the angles at which you train your muscles can help you target your deltoids in a way that they are not accustomed to being targeted. You will get stronger as a result of doing this.
Required gear includes a cable machine that has an attachment for a rope with two handles.
The rhomboids, trapezius, and rear and middle deltoids were the muscles that were worked.
Way of Doing it:
- Face the cable machine while standing with your feet approximately hip-width apart.
- The cable attachment should be adjusted so that it is roughly at chest height before the rope handle is attached to it.
- Take a step backwards until your arms are outstretched in front of you while you are standing with your feet hip-width apart.
- Pull the ropes toward you while while pushing them apart at the same time. Maintaining a high elbow position will help you target your deltoids more effectively.
- Bring your elbows back to the beginning position by slowly and deliberately extending them outwards.
- The weight ought to be light enough that 10–12 repetitions are possible. Perform up to two or three sets.
Think to More
Bend your elbows 45–90 degrees away from your sides as you pull the rope apart and toward your chest while maintaining this position.
If you feel pain or stiffness when your elbows are parallel to your shoulders and 90 degrees away from your sides, try lowering them until you find a position that is more comfortable for you.
Maintain an upright posture by looking straight ahead and keeping your head and body tall; this will prevent you from arching your back.
This exercise can also be performed with a resistance band that is fixed in front of you.
4. Rear Deltoid Machine Workouts.
Your neighborhood gym probably has a piece of exercise equipment that targets the posterior deltoid muscles specifically. Because of this, isolating those muscles in a method that is both safe and difficult may be accomplished with relative ease.
Equipment needed: rear deltoid machine.
The rhomboids, the middle and back deltoids, and the middle trapezius were all exercised.
Way of Doing it:
- Take a seat on the apparatus with your back to the pad. It will look as though you are sitting on it backward, but the fact is that you are in the ideal posture for this particular exercise. You will need to adjust the height of the seat so that the grips in front of you are at the same level as your shoulders.
- Press your arms back while holding the handles either with your palms facing each other or with your hands facing down. You can keep your arms straight or slightly bent.
- Put your shoulder blades as close together as possible, like the doors of an elevator.
- The next step is to return to the beginning position with your hands in front of you once you have held this position for two seconds. Take your time and act in a controlled manner.
- Perform 10–12 reps.
Think to More.
Maintain a flat chest and avoid arching your back by pressing it into the pad.
5. Assisted Pullup Workouts
Pull ups are one of the most efficient forms of upper-body strengthening, but the majority of people lack the upper-body strength enough to execute one without some assistance. This exercise targets not just your back deltoids but also your biceps, lats, and trapezius muscles as well.
The aided pullup machine is a required piece of equipment.
Latissimus dorsi, deltoids, middle and lower trapezius, and biceps were the muscles that were worked.
Way of Doing it:
- Make the necessary adjustments to the weight reduction on the machine’s side. Determine the appropriate amount, then get set.
- Climb up onto the knee pad, and then use your weight to press it down until it is at a level where both of your knees may comfortably rest on it. Your knees should be about the same distance apart as your hips.
- Keep your hands facing away from the center of the object while you hold the outer handles over your head.
- Put your arms out in front of you and slowly return to the beginning position.
- You should be able to pull your body up until your chin is at or above the level of the handles.
- After keeping the position for a few seconds, slowly bring yourself back down to the starting position. Concentrate on keeping the blades of your shoulder engaged. It is necessary to press down and back on them.
- Begin with 6–8 repetitions and work your way up to 10–12 repetitions.
Think to More.
Start with a weight that is light enough to make the exercise difficult but heavy enough that it is still possible for you to finish the movement effectively while maintaining proper form.
If you are able to finish any repetitions without the aid (while maintaining proper form), you are able to begin the exercise without the assistance and then transition to utilizing it when you are unable to finish any more repetitions.
6. Side-Lying External Rotation
The motion of external rotation, which is performed by the rear deltoid, is the primary emphasis of this exercise. Additionally, it works some of the muscles in the rotator cuff (infraspinatus and teres minor).
Towel and dumbbells are the necessary pieces of equipment.
Rear deltoid, rotator cuff, middle trapezius, and rhomboids were the muscles that were worked.
Way of Doing it:
- While lying on your side, hold a light dumbbell in your hand.
- Your upper arm should be resting on your side, and your elbow should be flexed to a 90-degree angle. If you have broad shoulders, you should position a towel roll between your upper arm and your body, right where your shoulder blades meet.
- You should try to rotate your arm on your torso as much as you can while still preventing your upper arm from moving away from your body. Maintain this posture for one to two seconds, and then gradually bring it back to where it started. Perform 10–12 reps.
Think to More.
Maintain a resting position for your upper arm on your torso and let it to revolve like a door hinge.
Maintain stability in your body and resist the urge to rotate your torso backwards. Instead of trying to get more movement out of your torso, focus on making the most of the range of motion available in your shoulders.
The Bottom Line
The posterior deltoids, also known as the back delts, are significant shoulder muscles that are used in a variety of pulling activities. They also play an important role in shoulder stabilization. To maintain a healthy range of motion in the shoulders, it makes sense to work on strengthening these muscles.
Before beginning a new fitness plan, especially one that involves physical activity, it is important to check in with a qualified medical practitioner beforehand. These exercises are no exception. It is also a good idea to work with a trained trainer to ensure that you are utilizing the machines correctly and safely in order to maximize your benefits.
If you’re trying to build your shoulders in a balanced approach, including these exercises in your regular shoulder workouts will help you balance out the heavier, front-loaded motions that are typically seen in other frequent gym exercises.