How To Workout Rear Deltoids A Complete Guide

Are you looking to build a stronger upper body and improve your posture? If so, working out your rear deltoids is a must. The rear deltoids are a small muscle group located in the back of your shoulders, and they play a crucial role in helping you maintain proper posture, balance, and shoulder stability. In this article, we will cover everything you need to know about how to workout rear deltoids, including step-by-step instructions, tips, FAQs, and more.

Table of Contents

• How to Workout Rear Deltoids
• Step-by-Step Instructions
• Tips for Effective Rear Deltoid Workouts
• Solution for Common Mistakes
• FAQs
• Pros and Cons of Rear Deltoid Workouts

How to Workout Rear Deltoids

Before we dive into the specifics of how to workout rear deltoids, it's important to understand the anatomy of the muscle group. The rear deltoids are a small muscle group that are often overlooked in traditional upper body workouts. However, neglecting the rear deltoids can lead to muscle imbalances and poor posture over time.

The best way to workout rear deltoids is to incorporate exercises that target the muscle group specifically. Some effective exercises include:

• Face Pulls
• Bent-Over Reverse Flys
• Reverse Pec Deck Flys
• Seated Cable Rows with a Wide Grip

When performing these exercises, it's important to use proper form and technique to ensure that you are targeting the rear deltoids effectively. We will cover step-by-step instructions for each exercise in the next section.

Step-by-Step Instructions

Here are step-by-step instructions for each of the exercises mentioned above:

Face Pulls

1. Attach a rope or handle to a cable machine at shoulder-height
2. Grab the rope or handle with both hands, palms facing each other
3. Stand with your feet shoulder-width apart and your arms extended in front of you
4. Contract your rear deltoids and pull the rope or handle towards your face, keeping your elbows high and your shoulders down
5. Slowly release back to the starting position and repeat for 3 sets of 12-15 reps

Bent-Over Reverse Flys

1. Hold a pair of dumbbells with an overhand grip
2. Bend forward at the hips, keeping your back flat and your knees slightly bent
3. Extend your arms straight down towards the floor
4. Slowly raise the dumbbells out to the sides, squeezing your rear deltoids at the top of the movement
5. Lower the dumbbells back to the starting position and repeat for 3 sets of 12-15 reps

Reverse Pec Deck Flys

1. Adjust the seat of the pec deck machine so that the handles are at shoulder-height
2. Sit with your back against the machine and grab the handles with an overhand grip
3. Squeeze your shoulder blades together and pull the handles towards your body
4. Slowly release back to the starting position and repeat for 3 sets of 12-15 reps

Seated Cable Rows with a Wide Grip

1. Attach a wide grip handle to a cable machine and sit on the bench with your feet on the footrests
2. Grab the handle with both hands, palms facing down
3. Lean forward slightly and pull the handle towards your chest, squeezing your shoulder blades together at the top of the movement
4. Slowly release back to the starting position and repeat for 3 sets of 12-15 reps

Tips for Effective Rear Deltoid Workouts

Here are some tips to keep in mind when working out your rear deltoids:

• Focus on squeezing your rear deltoids at the top of each movement
• Use a light weight to start and gradually increase the weight as you get stronger
• Perform each exercise with slow, controlled movements to ensure that you are targeting the muscle group effectively
• Incorporate rear deltoid exercises into your upper body workouts at least once a week

Solution for Common Mistakes

Here are some common mistakes to avoid when working out your rear deltoids:

• Not using proper form and technique
• Using too much weight and sacrificing form
• Neglecting to warm up before your workout
• Not incorporating enough variety into your rear deltoid workouts

By using proper form and technique and incorporating a variety of exercises into your workout routine, you can avoid these common mistakes and effectively target your rear deltoids.

FAQs

Q: Can I work out my rear deltoids every day?

A: No, you should not work out your rear deltoids every day. Like any muscle group, the rear deltoids need time to rest and recover between workouts. Aim to work out your rear deltoids once or twice a week.

Q: Can I use resistance bands to work out my rear deltoids?

A: Yes, resistance bands can be a great tool for working out your rear deltoids. You can perform exercises like face pulls and reverse flys using resistance bands.

Q: How long does it take to see results from working out my rear deltoids?

A: It can take anywhere from 4-8 weeks to start seeing results from working out your rear deltoids. Consistency is key, so make sure to incorporate rear deltoid exercises into your workout routine regularly.

Pros and Cons of Rear Deltoid Workouts

Pros:

• Improved posture and shoulder stability
• Reduced risk of injury in the shoulders and upper back
• Aesthetic benefits, including a more defined upper body

Cons:

• Can be difficult to target the rear deltoids effectively without proper form and technique
• May require additional equipment, such as a cable machine or dumbbells
• May not be suitable for individuals with shoulder or upper back injuries

Overall, working out your rear deltoids is an important part of any upper body workout routine. By incorporating exercises that target the muscle group specifically and using proper form and technique, you can improve your posture, balance, and shoulder stability, and achieve a more defined upper body over time.