When training the shoulder, people often focus on front and side delts by doing lateral raise exercises. Those exercises build width and size, but they won’t work out for the back of the shoulder. In today’s blog, we’ll discuss some rear delt exercises.
What is the Rear Delt?
The posterior deltoids, also known as the rear deltoids are the rear muscle of the three-headed deltoid muscle. The deltoid muscle got its name from the location posterior or back and the Greek letter delta, as the shape of it is like a triangle.
5 Rear Delt Exercises with Dumbbell
Using dumbbells to train your rear delts allows you to target the muscle in several body positions and hand positions.
Dumbbell Rear Delt Raise While Lying on Your Side
Lie on a bench on your side while resting your inactive arm on the ground.
Hold the dumbbell with your arm bent 90 degrees at the elbow while keeping your upper arm parallel to the floor.
Raise your arm by contracting your rear delt.
Return to the starting position slowly. Repeat it for 3 sets.
Seated Dumbbell Rear Fly
Sit on a bench with your feet hip-width on the floor.
Hold dumbbells and lean forward while keeping your back flat.
Lower weights down toward the floor and bend your elbows slightly, raise up and out to the side until your elbows are aligned with your shoulders.
Return to the starting position. You can do this rear delt exercise at home.
Dumbbell Incline Y Raise
Place a bench with a 45-degree slope.
With your knees slightly bent and your feet flat on the floor, take a face-first position on the bench.
With an overhand grip and your arms hanging straight below your shoulders, hold the weights.
Maintaining your arms straight until they are fully extended, raise the weight up and out.
Reduce gradually to the beginning point.
Dumbbell Incline T Raise
Place a bench at an angle of between 30 and 45 degrees, then assume a face-down posture with your feet on the floor behind you and your knees bent.
With your arms outstretched, take hold of the dumbbells with an underhand grip and allow them to dangle squarely beneath your shoulders.
Pull your shoulder blades together and extend your arms out to the sides, maintaining their straightness until they are parallel to the ground.
Return to the starting position gradually. This is considered one of the best rear delt exercises.
Dumbbell Rear Delt Pulls
Stand with your feet hip-width apart.
Hold dumbbells with a firm grip at your sides.
Squeeze your rear delts and contract your shoulders while raising the weights up bending elbows until the weights are above your hips.
Lower to the starting position slowly.
Benefits of Doing Rear Delt Exercise
Now that you know what rear delt exercise you can perform. It’s time to discuss the benefits of doing these exercises.
Builds Shoulder Stability
Strengthening the posterior deltoid helps enhance shoulder stability by improving the strength of the rotator cuff muscles that are responsible for controlling the motion of the shoulder point. A strong posterior deltoid helps maintain the alignment of the shoulder blade. Apart from this, if you want to boost your immunity, you can also try Chaney root tea.
Prevents Muscle Imbalances
A strong posterior deltoid helps prevent muscle imbalances by balancing the strength of three deltoid heads. By strengthening the posterior deltoid, you can create a more balanced distribution of stability and strength in the shoulder region, promoting proper movement patterns.
Reduces Risk of Injury
Strengthening the posterior deltoid can minimize the risk of injury by enhancing shoulder stability and overall upper-body strength. A strong posterior deltoid improves stability in the shoulder joint. By improving posture, a strong posterior deltoid can reduce the risk of lower back pain that can arise from poor posture.
Conclusion
The blog shares information on dumbbell rear delt exercises along with the benefits of doing those exercises. However, when doing rear delt exercise, make sure to have a trainer by your side. Moreover, keep getting such types of blogs at the Personal Care N Heal website.
