If you re looking to strengthen your shoulders and improve your posture working your rear delts is a must But what if you don t have access to a gym or weights No worries In this article we ll show you how to work your rear delts at home using just your bodyweight and a few simple props .
If you're looking to strengthen your shoulders and improve your posture, working your rear delts is a must. But what if you don't have access to a gym or weights? No worries! In this article, we'll show you how to work your rear delts at home using just your bodyweight and a few simple props.
Table of Contents
- How to Work Rear Delts at Home
- Step-by-Step Guide
- Tips for Maximizing Your Rear Delt Workouts
- Solution to Common Issues
- Frequently Asked Questions
- Pros and Cons of Working Rear Delts at Home
How to Work Rear Delts at Home
Before we dive into the exercises, it's important to understand the anatomy of the rear delts. The rear delts, or posterior deltoids, are located on the back of the shoulders and are responsible for pulling your arms back and down.
To work your rear delts at home, you'll want to focus on exercises that involve pulling your arms back and squeezing your shoulder blades together. Here are a few exercises to try:
1. Reverse Snow Angels
Lie face down on the ground with your arms extended out to the sides, palms facing down. Keeping your arms straight, lift them up and bring them together above your head, as if you're making a snow angel in reverse. Lower your arms back down to the starting position and repeat.
2. Band Pull-Aparts
Take a resistance band and hold it in front of you with your arms extended straight out. Keeping your arms straight, pull the band apart and squeeze your shoulder blades together. Release and repeat.
3. Superman Holds
Lie face down on the ground with your arms extended out in front of you. Lift your arms and legs off the ground, squeezing your shoulder blades together as you lift. Hold for a few seconds, then lower back down and repeat.
Step-by-Step Guide
Now that you know which exercises to do, let's break down how to perform them correctly:
1. Reverse Snow Angels
- Lie face down on the ground with your arms extended out to the sides, palms facing down.
- Keeping your arms straight, lift them up and bring them together above your head, as if you're making a snow angel in reverse.
- Lower your arms back down to the starting position and repeat.
2. Band Pull-Aparts
- Take a resistance band and hold it in front of you with your arms extended straight out.
- Keeping your arms straight, pull the band apart and squeeze your shoulder blades together.
- Release and repeat.
3. Superman Holds
- Lie face down on the ground with your arms extended out in front of you.
- Lift your arms and legs off the ground, squeezing your shoulder blades together as you lift.
- Hold for a few seconds, then lower back down and repeat.
Tips for Maximizing Your Rear Delt Workouts
Here are a few tips to help you get the most out of your rear delt workouts:
- Focus on squeezing your shoulder blades together during each exercise.
- Use slow, controlled movements to maximize muscle tension.
- Experiment with different hand positions and angles to target different areas of your rear delts.
- Incorporate these exercises into your regular workout routine to see maximum results.
Solution to Common Issues
If you're having trouble feeling your rear delts during these exercises, try using lighter weights or resistance bands to focus on form and muscle activation. You can also try doing these exercises in front of a mirror to ensure proper form.
Frequently Asked Questions
1. How often should I work my rear delts?
You can work your rear delts 1-2 times per week, depending on your fitness goals and workout routine.
2. Can I work my rear delts without any equipment?
Absolutely! The exercises we've outlined in this article require no equipment and can be done using just your bodyweight.
3. Are there any other exercises I can do to work my rear delts?
Yes! Other exercises that can target your rear delts include bent-over rows, face pulls, and reverse flyes.
Pros and Cons of Working Rear Delts at Home
Like any workout, there are pros and cons to working your rear delts at home:
Pros:
- No gym membership or equipment required
- Can be done anytime, anywhere
- Focus on form and muscle activation
Cons:
- May require more creativity to challenge yourself without weights
- May not see results as quickly as with heavier weights
- May not be as effective as gym workouts for some people
Overall, working your rear delts at home can be a great way to improve your shoulder strength and posture. By incorporating these exercises into your regular workout routine, you can see noticeable results over time.
