Exercises You Can Do For A Stronger Rear Delts

 

6 Exercises You Can Do For A Stronger Rear Delts

When it comes to the back, delts are one of the key muscle groups. They contribute to shoulder stability, overhead positioning and more. But if you want them to perform at their best, they need to be exercised regularly. In this blog post, we’ve put together a list of six exercises you can do for a stronger rear delts. From compound exercises to isolation exercises, these will help you build muscle and strength in this key area.

What are the benefits of strengthening your rear delts?

There are many benefits to strengthening your rear delts. These include not just a more muscular posterior, but also improvements in posture, balance, and sports performance.

The rear delts are two large muscles that span the back of your upper arm. They contribute significantly to shoulder rotation and can help you lift heavier weights and perform better in strength training exercises.

Stretching the front of your shoulder joint (the ball and socket joint that connects your shoulder blade to the upper arm bone) will not benefit the rear delts as much as stretching these muscles directly. This is because stretching the front of the shoulder joint can cause excessive tension on the rotator cuff muscles, which pull on the rear delts antagonistically (pulling them apart).

However, you can still stretch the front of your shoulder joint indirectly by performing exercises that work both sides of your shoulder simultaneously (such as side raises or db external rotations). Strengthening your rear delts will help ensure that these exercises are more effective.

How to do the exercises for a stronger rear delts

1. Start with a basic shoulder press. Lie on your back with palms flat on the floor, shoulder-width apart. Drive your heels into the ground and lift your torso and shoulders off the floor, while keeping your back Stability pressing firmly into the ground. Hold for two seconds, then slowly lower to starting position.

2. You can also do a rear delt press variation by holding a weight in each hand, resting them on your hips with elbows bent and shoulders down. From here, press your hips off the floor so that your arms are straight and raise the weights up above your head. Reverse the motion and return to start position.

3. Another great exercise for strengthening your rear delts is lateral raises using a Swiss ball or medicine ball instead of weights. Position the ball at arm’s length in front of you with feet hip-width apart, then lie facing down with hands behind head and knees bent to 90 degrees. Keeping core engaged, lift one arm out to side until it’s level with shoulder, then lower arm towards floor without touching ball before repeating for other side.

How often should you do the exercises for a stronger rear delts?

If you're looking to build stronger rear delts, there are a few exercises that you can do on a regular basis. Here are six exercises that will help:

1. Barbell Rows
2. Pull-ups
3. Lat Pulldowns
4. Rear Delt Curl with Resistance Band
5. Dumbbell Rows with Resistance Band
6. Hammer Curl

What should you eat after doing the exercises for a stronger rear delts?

After completing these exercises, you'll be able to build stronger rear delts and will see a major increase in your muscle strength. To really see results, make sure to eat a balanced diet and drink plenty of water to both replace lost fluids and help with muscle recovery. Be sure to take the time to stretch often after completing these exercises as well!