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What exercise works the back of the shoulders?
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Dumbbell Bent-Over Row
Let your arms hang straight down, palms facing each other. Keeping your back flat, squeeze your shoulder blades together as you pull the weights up to your sides. Pause, then lower the weights to the starting position. Repeat for reps.
5 Exercises To Improve Posterior Deltoid Strength.
How do you target your rear shoulders?
Hold a dumbbell in each hand, extending your arms out in front of you. Slowly lift the dumbbells towards your body until your elbows are slightly above your shoulders. Hold for a second, squeezing your shoulder and back muscles. Return the dumbbells down to the starting position, then repeat for additional reps.
Standing Bent-Over Dumbbell Raise (3 sets of 8-12 reps)
Seated Military Press (3 sets of 4-6 reps)
Arnold Shoulder Press (2 sets of 4-6 reps)
Lateral Dumbbell Raise (3 sets of 8-12 reps)
Reverse Machine Fly (3 sets of 8-12 reps)
What exercise works the back of the shoulders? – Related Questions
Do shrugs train rear delts?
Dumbbell shrugs, pulling the weights upward and to the rear activate the rear deltoids and the upper traps. By squeezing your shoulder blades together as well, you can hit the center of your traps.
Why are rear delts so difficult?
1 You’re Going Too Heavy
There’s a reason your rear delts are underdeveloped and weak – it’s because you’re using too much weight to get the job done and other muscle groups are actually completing the rep. Since the rear delts aren’t easy to hit, we need to respect that it won’t take much weight to hit them hard.
Do rear delts need to be trained?
The rear delts (shoulders) are one of the most important muscles in the upper body. Most people neglect training them, train them incorrectly or don’t give them the attention they deserve, even on a shoulder focused workout. Here’s why they are important to train and exercises that help you hit them best.
When should you train rear delts?
There is no need to train rear delts everyday. In fact, you should be training hard enough that you need at least a day’s rest inbetween working the same muscle group twice! If you want to build your rear delts, train them 2-3 a week, making sure to progressively overload the muscle by increasing the reps or weights.
The Rear Delts function alongside the Scapula Retractors, Rhomboids and Traps to pull your shoulders back. This is important as it reduces the shoulders hunching forward. Excessive upper body hunch leads to excessive shoulder and back stress and increases the risk of injury.
Why are my rear delts lacking?
Underdeveloped rear delts are when the muscles back of the shoulders do not have enough mass or strength. You can fix this by doing isolation and compound pulling exercises to target the rear delts, increasing your rear delt training frequency and volume, using proper technique, and lifting with a full range of motion.
How many reps should I do for rear delts?
For the rear delt fly, begin by using a weight that you can control for 2–3 sets of 8–12 repetitions. Choose a weight that allows you to maintain good technique throughout all sets and repetitions.
Do rear delts respond better to high or low reps?
The rear delts respond very well to very high volume, so high reps work best.
Which delt makes shoulders look bigger?
Most of our shoulder size will come from our front delts, and most of our shoulder width will come from our side delts. These muscles can be trained by pressing horizontally (e.g. push-ups, the bench press) and vertically (e.g. the overhead press).
How much volume does it take to grow rear delts?
MRV = Maximum Recoverable Volume:
With 2 sessions, the average intermediate MRV for rear delts might be around 18 sets per week. With three sessions, it’s closer to 25 sets per week. With 4 sessions, it’s around 30 sets, and with 5 or 6 weekly sessions, it might be as high as 35 sets per week in many cases.
The rear deltoid supports a “pulling” motion. If you have your workouts broken down into pulling/pushing then I would do it on a pulling day. Upright Rows and bent over rows where you pull the bar closer to your upper chest.
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