Best Back Shoulder Exercises
Your rear deltoids are a key part of your overall shoulder strength and health. They help stabilize your shoulder joint, and they're important for movements like throwing, pulling, and pushing.
Here are some of the best back shoulder exercises to help you build a strong and healthy upper body:
1. Reverse Fly
This exercise is great for isolating your rear delts and building strength.
- How to do it:
- Stand with feet shoulder-width apart, holding a dumbbell in each hand. Bend at the waist, keeping your back straight.
- Keeping your arms straight and slightly bent, raise your arms out to the sides, squeezing your shoulder blades together.
- Lower the weights back to the starting position.
2. Bent-Over Reverse Fly
This is a variation of the reverse fly that can help to increase the range of motion in your back shoulder.
- How to do it:
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Bend at the waist, keeping your back straight.
- Let your arms hang down towards the floor, palms facing each other.
- Raise your arms out to the sides, keeping your elbows slightly bent.
- Squeeze your shoulder blades together at the top of the movement.
- Lower the weights back to the starting position.
3. Rear Delt Fly Machine
This machine isolates the rear delts and provides support for the movement.
- How to do it:
- Sit on the machine, facing the pad with your chest pressed against it.
- Grasp the handles, palms facing each other.
- Push the handles forward until they touch, squeezing your shoulder blades together.
- Slowly release the handles back to the starting position.
4. Scapular Push-Ups
This exercise works your entire upper back, including your rear delts.
- How to do it:
- Start in a push-up position, with your hands shoulder-width apart.
- Lower your body down until your chest touches the floor.
- Press back up to the starting position, squeezing your shoulder blades together at the top of the movement.
5. Bent-Over Row
This exercise works your rear delts, as well as your lats and biceps.
- How to do it:
- Stand with your feet shoulder-width apart, holding a barbell with an overhand grip.
- Bend at the waist, keeping your back straight.
- Let the barbell hang down towards the floor.
- Pull the barbell up towards your chest, keeping your elbows close to your body.
- Lower the barbell back to the starting position.
Tips for getting the most out of your rear delt exercises:
- Focus on squeezing your shoulder blades together at the top of each movement.
- Keep your back straight throughout the exercises.
- Don't use too much weight. It's more important to focus on proper form than to lift heavy weights.
- Start with a few sets of 8-12 reps and gradually increase the weight or reps as you get stronger.
By incorporating these exercises into your workout routine, you can build a strong and healthy upper body, improve your posture, and reduce your risk of shoulder injuries.
