The rear deltoid muscle is the most posterior of all the major shoulder muscles and it covers a large portion of the back. This muscle is a primary stabilizer of the shoulder joint, and it works to retract the arm across the body, as well as aid in arm flexion. The muscles are formed by three tendons which run from three separate origins to a common insertion at the lateral edge of scapula. A strong pair of rear delts can remedy forward shoulders, round shoulders and narrower shoulders.
Start with your feet shoulder-width apart, and using a barbell, hold it in front of you.
Step 1: Start with your feet shoulder-width apart, and using a barbell, hold it in front of you.
Step 2: Bend your knees slightly and keep your back straight. Hold the barbell with an underhand grip – palms facing up.
Step 3: Keeping your elbows close to your body, bend them as you raise the weight up toward the ceiling until they’re at a 90-degree angle.
Step 4: Slowly lower the barbell back down to starting position and repeat for 3 sets of 10 repetitions each time.
Maintain a flat back with your knees slightly bent and head up.
The rear delt fly is a great exercise for building up the rear delts. It allows you to isolate them with minimal interference from other muscles, and it’s also a fairly simple exercise that can be done anywhere.
The rear delt fly can be used as part of your warm-up or as a strength exercise on its own. Do 3 sets of 8-12 reps, resting 2 minutes between sets.
Maintain a flat back with your knees slightly bent and head up. You’ll want to keep your arms straight throughout the movement, but don’t lock out at the top of the movement.
Engage your abdominal muscles and bend at the waist about 45 degrees toward the floor.
Engage your abdominal muscles and bend at the waist about 45 degrees toward the floor.
Extend your arms straight out in front of you with palms facing down.
Slowly raise your arms out to the sides until they are parallel with your shoulders, then lower them back down.
Repeat 10-12 times, then switch sides.
The rear delt fly is a great exercise for developing the upper back, shoulders, and chest. It’s also a great way to work on posture when you have rounded shoulders.
- Lie face down on an exercise bench with your head, neck, and torso bent so that only your knees are supporting you on the floor. Make sure your feet are flat on the ground.
- Engage your abdominal muscles and bend at the waist about 45 degrees toward the floor.
- Slowly raise your arms out to the sides until they are at shoulder height or higher, keeping them slightly bent at all times during this motion. Hold this position for one second before lowering them back down again slowly to starting position.
Keeping your elbows slightly bent, bring the barbell out to each side until your arm is parallel to the floor.
The rear delt fly is a great exercise for developing the posterior aspect of the shoulders. This movement requires no equipment, so it’s perfect if you’re traveling or just want to do some simple exercises at home.
The rear deltoid is one of the three muscles that make up the back of your shoulders. It is responsible for extending and rotating your arm.
To perform a rear deltoid fly, start by lying face down on a bench with a barbell in your hands. Your hands should be spaced slightly wider than shoulder-width apart and directly under your shoulders. Keeping your elbows slightly bent, bring the barbell out to each side until your arm is parallel to the floor. Slowly return to starting position and repeat.
Keep your elbows slightly bent, bring the barbell out to each side until your arm is parallel to the floor. Make sure to keep your shoulders down and back throughout the movement. This will ensure that you don’t end up placing stress on your rotator cuff.
You can also perform this exercise using dumbbells, which can be easier on the wrists than when using a barbell.
Slowly return to starting position.
Rear delt fly is a great exercise to strengthen your shoulders. The exercise can be done with dumbbells, cables or resistance bands.
1.Grab a pair of dumbbells and lie on your back on an exercise bench with your feet flat on the floor. Hold the weights out in front of you with your arms fully extended at shoulder height.
2.Slowly lower the weights behind you until they’re about level with the top of your head and then raise them back up to starting position as quickly as possible without letting your elbows travel past your sides.
3.Repeat for 10-15 repetitions, 3 times per week
To do this exercise, lie on a flat bench with a dumbbell in each hand. Hold the dumbbells at arm’s length above your chest with a slight bend in your elbows and palms facing each other. Slowly lift the weights out to your sides until they are about shoulder-width apart with your arms fully extended. Hold for one second at the top of the movement, then slowly lower them back down to starting position.
The range of motion can be increased by allowing gravity to pull more of the weight down than normal or decreased by moving more slowly through each rep (but never resting at any point).
Conclusion
To begin, grab a dumbbell handle in each hand. Hold them in front of your chest at arm’s length. Keep your palms facing your torso and your elbows pointing down to the floor for the duration of this exercise and keep your feet about shoulder-width apart.
