Are you looking for the best rear delt exercises to help you build mass? If so, you've come to the right place. In this article, we'll share with you the top 6 exercises that will help you achieve the results you're looking for. So, without further ado, let's get started.
Dumbbell Rear Lateral Raise
Lateral raises are an excellent exercise for targeting the shoulder muscles. The rear lateral raise is a variation of the lateral raise that targets the posterior deltoid, or back of the shoulder.
Start by holding a dumbbell in each hand with your palms facing your thighs to perform a rear lateral raise. Next, raise your arms to the sides, keeping them parallel to the ground until they reach shoulder height. Then, slowly lower the dumbbells back to the starting position.
Rear lateral raises can be performed with either one dumbbell or two dumbbells. If you are using one dumbbell, hold it in your left hand and place your right hand on a support such as a chair or a wall for stability. If you are using two dumbbells, hold them in both hands at your sides.
One-Arm Dumbbell Row
The One-Arm Dumbbell Row is an excellent exercise for targeting the back muscles. This exercise can be performed with either a dumbbell or a barbell.
To perform the One-Arm Dumbbell Row:
- Start by placing your left hand on a bench and your right hand holding a dumbbell.
- Bend your knees and keep your back straight as you row the dumbbell up to your chest.
- Return to the starting position and repeat with your other arm.
You can also perform this exercise using a barbell. Start by placing your left hand on a bench and your right hand holding the barbell. Next, bend your knees and keep your back straight as you row the barbell to your chest. Finally, return to the starting position and repeat with your other arm.
Lat Pulldown
The lat pulldown is a great way to work your latissimus dorsi, the largest muscle in your back. The exercise can be done with various grip widths, and you can use either a barbell or a dumbbell.
To do the lat pulldown:
- Start sitting on a bench with your knees bent and your feet flat on the floor.
- Grab the barbell or dumbbell with an overhand grip, and keep your elbows close to your sides.
- Pull the weight down to your chest, and then slowly return to the starting position.
Work up to three sets of 12-15 reps, and use a weight that challenges you without compromising your form. This exercise is an excellent addition to any back workout routine.
Single-Arm Cable Reverse Fly
The single-arm cable reverse fly is a great way to work your rear delts. This exercise can be done with a low or high pulley; you only need one dumbbell.
To do the single-arm cable reverse fly, start by standing with your feet shoulder-width apart and your knees bent. Grab the dumbbell in your right hand and hold it at arm's length in front of you, with your palm facing your body. Bend forward at the hips until your back is Parallel to the floor.
From this position, raise your right arm to the side and back, keeping your elbow slightly bent. Continue raising your arm until it is level with your back. Then, reverse the motion and lower the dumbbell to the starting position. Repeat for 12-15 reps before switching sides.
Resistance Band Face Pull
Resistance bands are a great way to add variety to your workout routine. They're affordable, portable, and versatile. And they can be used for various exercises, including face pulls.
Face pulls are an excellent exercise for strengthening the muscles around the shoulders and upper back. They can be done with a resistance band or with dumbbells.
Attach the band to a sturdy object at about shoulder height to do a face pull with a resistance band. Stand facing the object, and grasp the band with your hands shoulder-width apart. Pull the band toward your face, keeping your elbows close to your body. Return to the starting position and repeat.
Barbell Rear Delt Row
This is an excellent exercise for targeting the back muscles, specifically the rear deltoids. The posterior deltoid is a small muscle that extends from the shoulder to the spine. This exercise can be performed with a barbell or dumbbell.
To properly execute this exercise, start by placing your feet hip-width apart and Bending your knees slightly. Next, hinge at your hips and lean forward, keeping your back straight. Finally, grip the barbell with an overhand grip, hands shoulder-width apart.
Row the barbell up to your chest, leading with your elbows. Squeeze your shoulder blades together at the top of the move. Lower the barbell to the starting position and repeat for 8-12 reps.
Conclusion
In conclusion, these exercises target the back and shoulder muscles, giving them the necessary stimulus to grow. So if you want to add some mass to your upper body, include these exercises in your routine.