Ever see a guy at the gym with amazing pecs and shoulders, but when they turn around their upper back looks like a Stegosaurus, with two boney shoulder blades sticking out of an under-developed back. This is because they spend too much time on the front of their body and ignore their rear delts, traps, a rhomboids.
If your goal is to have an impressive upper body, then don't neglect your upper back and rear delts! The rear delts and upper back are crucial for shoulder stability and aesthetics, helping you achieve that coveted thick upper back.
Why Focus on Rear Delts?
Working on your rear delts not only enhances your appearance but also improves posture, prevents injuries, and balances shoulder development. Here are some of the best exercises to target these often-overlooked muscles.
Best Rear Delt Exercises
Crush your next workout with these top rear delt exercises and feel the burn in your upper back. For more ideas, check out our video on the topic here.
1. Rear Delt Flyes with Dumbbells
- How to perform:
- Stand with a slight bend in your knees, holding dumbbells at your sides.
- Bend at the hips, keeping your back straight and reaching the dumbbells toward the floor.
- Raise your arms to the side until they’re in line with your shoulders, squeezing your shoulder blades together.
2. Face Pulls with Resistance Bands
- How to perform:
- Attach the band to a sturdy anchor at face height.
- Grasp the band with both hands and step back, creating tension.
- Pull the band towards your face, elbows higher than your shoulders, squeezing the shoulder blades.
3. Bent-Over Dumbbell Lateral Raises
- How to perform:
- Hold dumbbells with a neutral grip.
- Bend forward at the hips, maintaining a straight back.
- Raise the dumbbells to the side without bending your elbows significantly.
4. Cable Face Pulls
- How to perform:
- Use a cable machine with a rope attachment.
- Stand with feet shoulder-width apart, knees slightly bent.
- Pull the rope towards your face while flaring the elbows and squeezing your shoulder blades.
5. Reverse Pec Deck Flyes
- How to perform:
- Sit at a pec deck machine facing the pads.
- Adjust the seat height so your shoulders align with the handles.
- Keeping a slight bend in your elbows, pull the handles back until your arms are in line with your body.
Rear Delt and Upper Back Workout
Here's a comprehensive workout routine to maximize your upper back development. Due to overlap with many pulling motions, it is best to train the rear delts and traps on your back and bicep day.
Try doing this once a week for 6 weeks and see how your back explodes.
Compound Exercise for Upper Back
- Wide-Grip Pull-Ups or Barbell Rows:
- Perform 3 sets of 8-10 reps.
Main Rear Delt Focus
- Exercise 1: Rear Delt Flyes with Dumbbells - 3 sets, 10-12 reps
- Exercise 2: Face Pulls with Resistance Bands - 3 sets, 10-12 reps
- Exercise 3: Bent-Over Dumbbell Lateral Raises - 3 sets, 10-12 reps
- Exercise 4 (Superset): Cable Face Pulls and Reverse Pec Deck Flyes - 3 sets, 10-12 reps each
Tips for Success
- Focus on controlled movements for maximum muscle engagement.
- Keep your core tight to maintain stability throughout these exercises.
- Consider using supersets or drop sets to intensify your workout.
Always complete your workout with a proper cooldown to prevent injury and promote recovery. Give these exercises a go, and you'll see the impact on both your physique and functional strength. 🏋️♂️💪
