A trainer often receives questions about the best exercises for sculpted shoulders. One area often overlooked is the rear delts, which can contribute to a well-rounded and defined shoulder look. In this article, I will share some of the best rear delt exercises to help you achieve your shoulder goals.
Face Pulls
This exercise targets the rear delts, traps, and upper back. To perform face pulls, attach a rope to a cable machine and pull the cord towards your face while keeping your elbows high. Squeeze your shoulder blades together as you draw, and hold for a second before releasing.
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Reverse Fly
The reverse fly targets the rear delts and upper back. To perform this exercise, lie face down on an incline bench with dumbbells in each hand. Raise the dumbbells towards the ceiling while keeping your arms straight, then lower them back down.
Bent-Over Dumbbell Raises
This exercise targets the rear delts and upper back. To perform bent-over dumbbell raises, bend over at the waist with a dumbbell in each hand. Raise the dumbbells towards the ceiling while keeping your arms straight, then lower them back down.
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Cable Pull-Throughs
This exercise targets the rear delts, glutes, and hamstrings. To perform cable pull-throughs, attach a rope to a cable machine and stand facing away from it. Bend over and grab the rope between your legs, then stand up straight while pulling the rope towards your shoulders. Squeeze your shoulder blades together as you draw, and hold for a second before releasing.
Seated Rear Delt Raises
This exercise targets the rear delts. To perform seated rear delt raises, sit on a bench with dumbbells in each hand. Raise the dumbbells towards the ceiling while keeping your arms straight, then lower them back down.
Incorporating these exercises into your shoulder workout routine can help you achieve a more defined and sculpted look. Remember to start with lighter weights and focus on proper form to avoid injury. As with any workout routine, consistency is vital.