Having a good posture is essential for overall health, as it helps to reduce stress on the body’s joints and muscles. It also makes us look more confident and attractive. While having a strong back and core muscles can help us maintain good posture, the rear delts are often overlooked when it comes to posture.
The rear delts are the muscles located in the back of the shoulders, and they can be strengthened with specific exercises. Here, we’ll look at 8 rear delt exercises that can help improve your posture and enhance your look. These exercises can be done at home with minimal equipment, and you’ll soon find yourself standing tall with confidence.
Benefits of Rear Delt Exercises
The rear delt muscles are responsible for lifting and rotating the shoulders and can be strengthened with specific exercises. Stronger rear delts can help improve posture, prevent upper back pain, and enhance the look of your back.
The rear delts also help to stabilize the scapular (shoulder blade) when we’re lifting weights, which is why it’s important to strengthen this muscle group. Stronger rear delts can help you lift heavier weights and improve your sports performance.
Exercises that target the rear delts can also help improve the look of your back and shoulders, especially when combined with other exercises like bent-over rows and shrugs. Stronger rear delts can also make your abdominal muscles look more defined because they help to pull your shoulders down.
What You Need for Rear Delt Exercises
A sturdy exercise mat or towel – For comfort and protection against the floor. A pair of light dumbbells – For resistance. A yoga mat – To cushion your knees during seated exercises. A bench or chair – For seated exercises.
8 Rear Delt Exercises
a. Bent Over Reverse Fly How to do it: Lie on your stomach with your arms straight out from your sides. Bend your knees and lift your hips off the floor slightly. Squeeze your shoulder blades together and lift your arms straight up above your head. Hold for 1-2 seconds and slowly lower back down to the floor. Repeat 10 times.
Why it works: This reverse fly exercise is great for strengthening the rear delts and scapular because you’re lifting your arms above your head. This is a challenging exercise, so make sure you don’t lift too heavy or you could risk injury.
b. Alternating Reverse Fly How to do it: Lie on a mat and extend your arms straight out from your sides. Bend one knee and bring the other foot up towards your butt. Squeeze your shoulder blades together and lift your arms straight up above your head. Hold for 1-2 seconds and slowly lower back down to the floor. Switch legs and arms so that the other leg is up and the other arm is lifted above your head. Repeat 10 times.
Why it works: The alternating reverse fly is a variation of the reverse fly exercise. You’ll be alternating between lifting your left arm above your head and lifting your right arm above your head. This variation is great for improving coordination and challenging both sides of the body equally.
c. Seated Reverse Fly How to do it: Sit on a bench or chair and extend both arms straight out in front of you. Squeeze your shoulder blades together and lift your arms straight up above your head. Hold for 1-2 seconds and slowly lower back down to the chair. Repeat 10 times.
Why it works: The seated reverse fly is a variation of the reverse fly exercise that can be performed while seated. It’s a great option if you find yourself often sitting at a desk for extended periods of time, as it will help to strengthen your posture when sitting.
d. Bent Over Lateral Raise How to do it: Stand with your feet hip-width apart and bend your knees slightly. Bend your arms at 90 degrees, hands by your sides. Squeeze your shoulder blades together and lift your arms straight up above your head. Hold for 1-2 seconds and slowly lower back down to the floor. Repeat 10 times.
Why it works: The lateral raise exercise is great for challenging the rear delts and scapular. It’s important to keep your shoulders squeezed together and your head still throughout the exercise to target the muscles correctly.
e. Prone Lateral Raise How to do it: Get on your hands and knees and extend your arms straight out in front of you. Squeeze your shoulder blades together and lift your arms straight up above your head. Hold for 1-2 seconds and slowly lower back down to the ground. Repeat 10 times.
Why it works: The prone lateral raise is another exercise that can be performed while lying on your stomach. It targets the same muscles as the bent over lateral raise, but can be slightly more challenging because you’re lying on your stomach.
f. Prone Reverse Fly How to do it: Lie on your stomach with your arms straight out from your sides. Bend your knees and lift your hips off the floor slightly. Squeeze your shoulder blades together and lift your arms straight up above your head. Hold for 1-2 seconds and slowly lower back down to the floor. Repeat 10 times.
Why it works: This exercise is very similar to the prone reverse fly, but can be slightly more challenging because your legs are bent. This variation is great if you feel like you’re ready to challenge yourself further and you have stronger rear delts than you thought.
g. Standing Reverse Fly How to do it: Stand with your feet hip-width apart and bend your knees slightly. Bend your arms at 90 degrees, hands by your sides. Squeeze your shoulder blades together and lift your arms straight up above your head. Hold for 1-2 seconds and slowly lower back down to the floor. Repeat 10 times.
Why it works: The standing reverse fly can be challenging, especially if you’re lifting heavier weights. It’s another variation of the reverse fly exercise, but performed standing upright. This variation is great for challenging the core and leg muscles, too.
h. Bent Over Rear Delt Raise How to do it: Stand with your feet hip-width apart and bend your knees slightly. Bend your arms at 90 degrees, hands by your sides. Squeeze your shoulder blades together and lift your arms straight up above your head. Hold for 1-2 seconds and slowly lower back down to the floor. Repeat 10 times.
Why it works: The rear delt raise is a great exercise to challenge and strengthen the rear delts. It’s a great variation of the bent over lift, and can be performed with weights if you want to challenge yourself even further.
Tips for Doing Rear Delt Exercises
A common mistake when performing the bent-over reverse fly is lifting your head towards your arms. Keep your head facing forward and your eyes focused on the ground ahead of you to prevent this from happening.
Exercises that challenge the scapular muscles, like the lateral raise and reverse fly, are great for improving posture. Try to incorporate 2-3 of these exercises into your weekly workout routine.
Remember to keep your shoulders squeezed together while performing the bent-over reverse fly, seated reverse fly, and prone reverse fly. This will help to isolate the rear delts, and prevent other muscles from assisting in the movement.
When performing the standing reverse fly, make sure you’re bending at your knees, not at your waist. This can help you to keep proper form and avoid injury.
As you progress with your workouts, you may find that you need to increase the weight you lift. This can help to challenge your muscles and make them grow, but be careful not to lift too heavy.
Stronger muscles can help relieve pain, be more functional, and make you look healthier. Be sure to include rear delt exercises in your workout routine to help improve your posture and enhance your look.
