Rear Delt Workouts: Strengthening the Posterior Deltoid and Back Shoulder Muscles

Introduction:

When it comes to building a well-rounded upper body, it’s important to not neglect the rear deltoids and back shoulder muscles. These muscles play a crucial role in shoulder stability, posture, and overall upper-body strength. In this article, we will discuss the importance of incorporating posterior rear delt workouts and rear shoulder workouts, shoulder blade exercises, upper back exercises, and scapular exercises into your routine to develop a strong and stable upper body.

Posterior Deltoid Exercises:

The posterior deltoids, also called the rear delts, are in charge of extending the shoulder and turning it outward. Exercises that target these muscles include.

Bent-Over Dumbbell Rows

Bent-over dumbbell rows are a popular way to strengthen the rhomboids, trapezius, and latissimus dorsi muscles in the upper back. This exercise also targets the posterior deltoids, biceps, and forearms.

To perform a bent-over dumbbell row:

1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
2. Hinge forward at the hips, keeping your back flat and your core engaged.
3. Allow your arms to hang straight down with the dumbbells in front of you.
4. Keep your elbows close to your body and pull the dumbbells up towards your chest.
5. Squeeze your shoulder blades together at the top of the movement and hold for a second.
6. Slowly lower the dumbbells back down to the starting position.

Variations of the bent-over dumbbell row include:

• Single-arm bent-over dumbbell row
• Wide-grip bent-over dumbbell row
• Underhand grip, bent-over dumbbell row
• inverted bent-over dumbbell row

Depending on your fitness goals, you can do bent-over dumbbell rows with a wide range of weights and reps. Adding this exercise to your routine for your upper body can help you stand up straighter, build strength in your upper back, and lower your risk of neck and shoulder pain.

Face pulls

Face pulls are a good way to work on your back deltoids, upper back, and rotator cuff. This exercise can help improve your posture, strengthen your shoulders, and make it less likely that you’ll hurt your shoulders.

To perform a face pull:

1. Set up a cable machine with a rope attachment at chest height.
2. Stand facing the machine with your feet shoulder-width apart.
3. Grab the rope with your overhand hand and take a step back to make the cable taut.
4. Begin with your arms fully extended in front of you, palms facing each other.
5. Pull the rope towards your face, keeping your elbows high and shoulders down.
6. Squeeze your shoulder blades together at the end of the movement.
7. Slowly lower the rope back to the starting position.

Variations of the face pull include:

• Low-pulley face pull
• High-pulley face pull
• Band face pull
• Rope face pull with external rotation

Face pulls can be performed with various weights and rep ranges, depending on your fitness goals. Incorporating this exercise into your upper body routine can help improve shoulder mobility, reduce the risk of shoulder injuries, and enhance overall upper back strength. It is important to maintain proper form and avoid using momentum to perform the movement.

Reverse flyes

Reverse flyes, which are also called rear delt flyes, are a popular way to work the muscles in the upper back, shoulder blades, and back of the neck. This exercise can help improve posture, increase upper-back strength, and reduce the risk of shoulder and neck pain.

To perform a reverse fly:

1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
2. Hinge forward at the hips, keeping your back flat and your core engaged.
3. Allow your arms to hang straight down with the dumbbells in front of you, palms facing each other.
4. Keeping your elbows slightly bent, raise your arms out to the side until they are parallel to the ground.
5. Squeeze your shoulder blades together at the top of the movement and hold for a second.
6. Slowly lower the dumbbells back down to the starting position.

Variations of the reverse fly include:

• Bent-over reverse flies
• Seated reverse flies
• Cable reverse flies
• Machine reverse flies

Reverse flies can be performed with various weights and rep ranges depending on your fitness goals. Incorporating this exercise into your upper body routine can help improve shoulder mobility, strengthen the upper back, and enhance overall posture. It is important to maintain proper form and avoid using momentum to perform the movement.

Seated Cable Rows With a Wide Grip

Seated cable rows with a wide grip are a compound exercise that targets multiple muscle groups, including the back, shoulders, and biceps. This exercise is an effective way to strengthen the upper and middle back muscles while also improving posture.

To perform a seated cable row with a wide grip:

1. Sit on a rowing machine with your feet flat on the platform and your knees slightly bent.
2. Grasp the cable attachment with a wide grip, palms facing down.
3. Keep your back straight and engage your core.
4. Pull the cable towards your chest, leading with your elbows, and squeeze your shoulder blades together at the end of the movement.
5. Pause for a moment, and then slowly pull the cable back to where it started, keeping tension on it the whole time.

Variations of the seated cable row include:

• Close-grip seated cable rows
• Single-arm seated cable rows
• Reverse-grip seated cable rows
• Low cable rows

Depending on your fitness goals, you can do seated cable rows with a wide grip with a range of weights and reps. By adding this exercise to your back and shoulder routine, you can strengthen the muscles in your upper and middle back, improve your posture, and lower your risk of neck and shoulder pain. It’s important to keep the right form and not rely on momentum to do the move.

Rear Delt Flyes

Rear delt flyes, which are also called rear deltoid raises, are a great way to isolate the rear deltoid muscles and work them on their own. This exercise helps improve shoulder stability and mobility, as well as strengthen the upper back muscles.

To Perform Rear Delt Flyes:

1. Hold a dumbbell in each hand and stand with your feet shoulder-width apart.
2. Hinge forward at the hips with a slight bend in the knees, keeping your back straight and your core engaged.
3. Allow your arms to hang straight down in front of you with your palms facing each other.
4. Lift the dumbbells up and out to the sides, keeping your elbows slightly bent.
5. Squeeze your shoulder blades together at the top of the movement and hold for a second.
6. Slowly lower the dumbbells back down to the starting position.

Variations of rear delt flaps include:

• Seated rear delt flyes
• Standing bent-over, rear delt flyes
• Cable rear-delta flies
• Machine rear-delta flies

Depending on your fitness goals, you can do rear delt flyes with a wide range of weights and reps. Adding this exercise to your routine for your upper body can help improve your shoulder mobility, strengthen your back deltoids, and improve your posture as a whole. It’s important to keep the right form and not rely on momentum to do the move.

Workouts for the back of the shoulder:

The back of the shoulder muscles, also called the infraspinatus and teres minor, help the shoulder joint rotate outward and move horizontally. Rear shoulder workouts may include:

External rotations with dumbbells or a resistance band

External rotations are a common way to work the rotator cuff muscles in the shoulders. You can do them with dumbbells or a resistance band.This exercise helps make your shoulders more stable and flexible, and it also lowers your risk of getting a shoulder injury.

To perform external rotations with dumbbells or a resistance band:

1. Hold a dumbbell in each hand or grip a resistance band with both hands.
2. Stand with your feet shoulder-width apart and your arms at your sides.
3. Keeping your elbows at a 90-degree angle, lift your arms out to the sides until they are parallel to the ground.
4. Slowly rotate your arms outward, away from your body, until your forearms are perpendicular to the ground.
5. Hold for a second, and then slowly rotate your arms back to the starting position.

Variations of external rotations include:

• Seated external rotations
• Prone external rotations
• Cable external rotations

Depending on your fitness goals, you can do external rotations with dumbbells or a resistance band with a range of weights and reps. By adding this exercise to your routine for your upper body, you can improve the stability and mobility of your shoulders and lower your risk of shoulder injuries. It’s important to keep the right form and not rely on momentum to do the move.

Cable face pulls with external rotation

The back deltoid muscles, upper back muscles, and rotator cuff muscles can all be worked on with cable face pulls with external rotation. This exercise helps improve shoulder stability and mobility, as well as strengthen the upper back muscles.

To perform cable face pulls with external rotation:

1. Attach a rope to a cable pulley machine at chest height.
2. Stand facing the machine with your feet shoulder-width apart and grab the rope with both hands.
3. Keep your elbows high and out to the sides, with your palms facing each other.
4. Pull the rope towards your face, leading with your elbows and keeping your shoulders down and back.
5. Once the rope reaches your face, externally rotate your arms outward to bring your hands away from your face.
6. Slowly lower the rope back to the starting position.

Variations of cable face pulls with external rotation include:

• Single-arm cable face pulls
• Reverse grip cable face pulls
• Low cable face pulls

Depending on your fitness goals, you can do face pulls with external rotation with a wide range of weights and reps. Incorporating this exercise into your upper body routine can help improve shoulder stability and mobility, strengthen the upper back muscles, and reduce the risk of shoulder injuries. It is important to maintain proper form and avoid using momentum to perform the movement.

Scaption exercises

Scapular exercises are a type of shoulder exercise that targets the muscles of the rotator cuff and the upper back. Scapular exercises can help improve shoulder strength, stability, and mobility, as well as reduce the risk of shoulder injuries.

To perform caption exercises:

1. Stand with your feet shoulder-width apart and hold a light dumbbell in each hand.
2. Keeping your arms straight and your palms facing inward, lift the dumbbells in front of your body to shoulder height.
3. Slowly lower the dumbbells back down to the starting position.
4. Repeat for the desired number of repetitions.

Variations of caption exercises include:

• Seated scapular exercises
• Exercises involving cable scapulation
• Scaption exercises with external rotation

Depending on your fitness goals, you can do scaption exercises with different amounts of weight and reps.Incorporating scapular exercises into your upper body routine can help improve shoulder strength, stability, and mobility, as well as reduce the risk of shoulder injuries. It is important to maintain proper form and avoid using momentum to perform the movement.

Prone Reverse Flyes

Prone reverse flies are a type of exercise that targets the muscles of the upper back, specifically the rhomboids and the trapezius. This exercise can help improve posture, shoulder stability, and upper back strength.

To perform prone reverse flies:

1. Lie face down on an exercise bench with your arms extended straight down towards the floor, palms facing each other, and a light dumbbell in each hand.
2. Squeeze your shoulder blades together and lift your arms towards the ceiling, keeping them straight and parallel to the ground.
3. Hold the contraction for a second, then lower your arms back down to the starting position.
4. Repeat for the desired number of repetitions.

Variations of prone reverse flyes include:

• Prone reverse flyes with a resistance band
• Prone reverse flyes on a stability ball
• Prone reverse flyes on an inclined bench

Prone reverse flies can be performed with various weights and rep ranges depending on your fitness goals. Incorporating prone reverse flyes into your upper body routine can help improve posture, shoulder stability, and upper back strength. It is important to maintain proper form and avoid using momentum to perform the movement.

Seated rear lateral raises

Seated rear lateral raises, also known as seated bent-over lateral raises, are a type of exercise that targets the rear deltoid muscles, upper back muscles, and shoulder blade muscles. This exercise can help improve posture, shoulder stability, and upper back strength.

To perform seated rear lateral raises:

1. Sit on a bench with your feet flat on the floor, a light dumbbell in each hand, and your arms hanging straight down towards the floor.
2. Bend forward at the hips, keeping your back straight, and lift the dumbbells out to the sides of your body, leading with your elbows and keeping your palms facing downward.
3. Hold the contraction for a second, then lower the dumbbells back down to the starting position.
4. Repeat for the desired number of repetitions.

Variations of seated rear lateral raises include:

• Seated rear lateral raises with a resistance band
• Seated rear lateral raises on an inclined bench
• Seated rear lateral raises with a neutral grip

Depending on your fitness goals, you can do seated rear lateral raises with a wide range of weights and reps. Adding seated rear lateral raises to your upper body workout can help improve your posture, shoulder stability, and upper back strength. It’s important to keep the right form and not rely on momentum to do the move.

Shoulder Blade Exercises:

The scapula, or shoulder blade, plays a crucial role in shoulder stability and movement. When the muscles around the scapula are stronger, the scapula is more stable and shoulder injuries are less likely to happen. Some shoulder blade exercises include:

Scapular wall slides

Scapular wall slides are a type of exercise that targets the muscles of the upper back, specifically the scapulae, or shoulder blades. This exercise can help improve scapular mobility and stability, as well as posture.

To perform scapular wall slides:

1. Stand with your back against a wall, feet shoulder-width apart, and about 6 inches away from the wall.
2. Position your arms at a 90-degree angle against the wall, with your palms facing forward and your elbows and wrists touching the wall.
3. Slowly slide your arms upward, keeping your elbows and wrists in contact with the wall and your shoulder blades retracted.
4. Pause at the top of the movement, then slowly slide your arms back down to the starting position.
5. Repeat for the desired number of repetitions.

Variations of scapular wall slides include:

• Scapular wall slides with a resistance band
• A scapular wall slides on a stability ball.

Scapular wall slides can be performed with various reps depending on your fitness goals. Incorporating scapular wall slides into your upper body routine can help improve scapular mobility and stability, as well as posture. It is important to maintain proper form and avoid arching your lower back or shrugging your shoulders during the exercise.

YTWL exercises

YTWL exercises are a type of exercise that targets the muscles of the shoulders, specifically the rotator cuff muscles. These exercises can help improve shoulder stability, prevent injuries, and enhance posture.

To perform YTWL exercises:

1. Lie face down on an exercise bench with a light dumbbell in each hand.
2. For the “Y” exercise, raise your arms straight up towards the ceiling, forming a “Y” shape with your arms and body.
3. For the “T” exercise, lower your arms down to your sides, forming a “T” shape with your arms and body.
4. For the “W” exercise, bend your elbows to 90 degrees, with your upper arms parallel to the ground and your forearms perpendicular to the ground.
5. For the “L” exercise, raise your upper arms to shoulder height, with your elbows bent to 90 degrees and your forearms pointing straight up towards the ceiling.
6. Repeat for the desired number of repetitions.

Variations of YTWL exercises include:

• YTWL exercises with a resistance band.
• YTWL exercises on a stability ball.
• YTWL exercises with a neutral grip.

YTWL exercises can be performed with various weights and rep ranges, depending on your fitness goals. Incorporating YTWL exercises into your upper body routine can help improve shoulder stability, prevent injuries, and enhance posture. It is important to maintain proper form and avoid using momentum to perform the movements.

Scapular push-ups

Scapular push-ups are a type of exercise that targets the muscles of the shoulder blades, or scapulae. This exercise can help improve the mobility and stability of the shoulders and strengthen the muscles of the upper back.

To perform scapular push-ups:

1. Begin in a high plank position with your hands directly under your shoulders and your body in a straight line.
2. Keep your arms straight and focus on pulling your shoulder blades together.
3. Without bending your elbows, lower your chest as far as you can toward the ground while keeping your shoulder blades back.
4. At the bottom of the movement, take a short break. Then, push back up to the starting position while pulling your shoulder blades back.
5. Repeat for the desired number of repetitions.

Variations of scapular push-ups include:

• Scapular push-ups on an exercise ball or foam roller
• Scapular push-ups with a resistance band
• Scapular push-ups with an elevated surface, such as a bench or step

Scapular push-ups can be performed with various reps depending on your fitness goals. Incorporating scapular push-ups into your upper body routine can help improve scapular mobility and stability, as well as strengthen the muscles of the upper back. It is important to maintain proper form and avoid sagging your hips or rounding your shoulders during the exercise.

Scapular pull-ups

Scapular pull-ups are a type of exercise that can help to strengthen the muscles in your upper back, including the rhomboids, trapezius, and rear deltoids. Here’s how to perform scapular pull-ups:

1. Start by hanging from a pull-up bar with your arms fully extended and your shoulders relaxed.
2. Without bending your elbows or pulling yourself up, focus on retracting your shoulder blades down and back, as if you were trying to pull them into your back pockets.
3. Hold this position for a few seconds, then release and repeat for several repetitions.

Scapular pull-ups are a great exercise for building scapular stability and improving posture. They can also be used as a warm-up exercise before performing more challenging upper-body exercises like pull-ups or rows.

Standing shoulder blade squeezes

Standing shoulder blade squeezes are a type of exercise that targets the muscles of the upper back and shoulders, specifically the rhomboid muscles. This exercise can help you stand up straighter, ease neck and shoulder pain, and strengthen your shoulders.

To perform standing shoulder blade squeezes:

1. Stand with your feet shoulder-width apart and your arms at your sides.
2. Keep your shoulders relaxed and your chest lifted.
3. Slowly squeeze your shoulder blades together, as if trying to pinch a pencil between them.
4. Hold the squeeze for 5–10 seconds, then release.
5. Repeat for the desired number of repetitions.

Variations of standing shoulder blade squeezes include:

• Standing shoulder blade squeezes with a resistance band
• Standing shoulder blade squeezes with a towel or foam roller between your shoulder blades.

Shoulder blade squeezes can be done standing up at any time of the day to improve posture and relieve tension in the upper back and shoulders. During the exercise, it’s important to keep the right form and not bring your shoulders up to your ears.

Upper Back Exercises:

The muscles in the upper back, like the rhomboids and trapezius, pull the shoulder blades back and raise them. Strengthening these muscles can improve posture and reduce the risk of neck and shoulder pain. Some upper back exercises include:

Bent-over barbell rows

Bent-over barbell rows are a multi-joint exercise that work the lats, rhomboids, and traps in the upper back as well as the biceps and forearms. This exercise can help improve posture, increase upper-body strength, and enhance overall back development.

To perform bent-over barbell rows:

1. Stand with your feet shoulder-width apart and grasp a barbell with an overhand grip, slightly wider than shoulder-width apart.
2. Hinge forward at the hips, keeping your back straight and your abs engaged, until your torso is almost parallel to the ground.
3. Keep your elbows close to your body and pull the bar towards your upper abdomen, squeezing your shoulder blades together.
4. Pause briefly at the top of the movement, then slowly lower the bar back down to the starting position.
5. Repeat for the desired number of repetitions.

Variations of bent-over barbell rows include:

• Bent-over barbell rows with an underhand grip
• Single-arm dumbbell rows
• T-bar rows

Bent-over barbell rows should be performed with proper form and technique to avoid injury. It is important to keep your back straight and engage your core throughout the exercise, as well as avoid jerking the weight up with momentum. This exercise can be incorporated into an upper-body strength routine and performed with varying reps and weights depending on your fitness goals.

Cable Rows

Cable rows are a popular exercise that target the muscles of the upper back, including the lats, rhomboids, and traps. This exercise can help improve posture, increase upper-body strength, and enhance overall back development.

To perform cable rows:

1. Stand facing a cable machine with a straight bar attachment at chest height.
2. Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
3. Step away from the cable machine a few feet and keep your knees slightly bent and your core tight.
4. Hinge forward at the hips, keeping your back straight, until your torso is almost parallel to the ground.
5. Pull the bar towards your upper abdomen, squeezing your shoulder blades together.
6. Pause briefly at the top of the movement, then slowly lower the bar back down to the starting position.
7. Repeat for the desired number of repetitions.

Variations of cable rows include:

• Cable rows with a V-bar attachment
• Seated cable rows
• One-arm cable rows

Cable rows should be performed with proper form and technique to avoid injury. It is important to keep your back straight and engage your core throughout the exercise, as well as avoid jerking the weight up with momentum. This exercise can be incorporated into an upper-body strength routine and performed with varying reps and weights depending on your fitness goals.

Lat pulldowns

Lat pulldowns are a popular exercise that targets the muscles of the back, specifically the latissimus dorsi (lats), which are the broadest muscles in the back. This exercise can help improve posture, increase upper-body strength, and enhance overall back development.

To perform lat pulldowns:

1. Sit facing a cable machine with a wide-grip bar attached to the high pulley.
2. Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
3. Keep your feet flat on the ground and your knees slightly bent.
4. Lean back slightly and engage your core to maintain stability.
5. Pull the bar down towards your chest, squeezing your shoulder blades together.
6. Pause briefly at the bottom of the movement, then slowly release the bar back up to the starting position.
7. Repeat for the desired number of repetitions.

Variations of lat pulldowns include:

• Close-grip lat pulldowns
• Reverse-grip lat pulldowns
• Assisted lat pulldowns with a resistance band

Lat pulldowns should be performed with proper form and technique to avoid injury. It is important to avoid using momentum to pull the bar down and focus on engaging the lats throughout the exercise. This exercise can be incorporated into an upper-body strength routine and performed with varying reps and weights depending on your fitness goals.

Dumbbell pullovers

Pullovers with dumbbells are a versatile exercise that can work the chest, back, and triceps, among other muscle groups. This exercise can help increase upper-body strength and improve posture.

To perform dumbbell pullovers:

1. Lie flat on a bench with your head and shoulders supported and your feet flat on the ground.
2. Hold a dumbbell with both hands, palms facing up, and extend your arms straight up over your chest.
3. Slowly lower the dumbbell behind your head, keeping your elbows slightly bent.
4. Once your arms are parallel to the ground, pause briefly, then slowly lift the dumbbell back up to the starting position.
5. Repeat for the desired number of repetitions.

Variations of dumbbell pullovers include:

• Straight-arm pullovers (with elbows locked)
• Bent-arm pullovers (with elbows bent throughout the movement)
• Single-arm dumbbell pullovers

Dumbbell pullovers should be performed with proper form and technique to avoid injury. It is important to keep your core engaged and avoid arching your back during the exercise. This exercise can be incorporated into an upper-body strength routine and performed with varying reps and weights depending on your fitness goals.

Face pulls

Face pulls are a compound exercise that work the rotator cuff, upper back, and rear deltoids. This exercise can help improve your posture, make your shoulders stronger and more stable, and keep you from hurting your shoulders.

To perform face pulls:

1. Set a cable machine at shoulder height with a rope attachment.
2. Stand facing the cable machine with your feet shoulder-width apart and grab the rope with both hands, palms facing each other.
3. Step back so that there is tension on the cable and your arms are extended straight in front of you.
4. Keeping your core engaged, pull the rope towards your face, bringing your hands towards your ears and elbows out to the side.
5. Squeeze your shoulder blades together at the top of the movement, then slowly release back to the starting position.
6. Repeat for the desired number of repetitions.

Variations of face pulls include:

• Wide-grip face pulls
• Low-pulley face pulls
• Face pulls with external rotation

Face pulls should be performed with proper form and technique to avoid injury. It is important to avoid using momentum and focus on squeezing the shoulder blades together at the top of the movement. This exercise can be incorporated into an upper-body strength routine and performed with varying reps and weights depending on your fitness goals.

Exercises for the scapula are meant to make the scapula more stable and lower the risk of shoulder injuries. Some scapular exercises include:

Scapular wall slides

Scapular wall slides, also known as wall angels, are a great exercise to improve scapular mobility and posture. This exercise can help reduce the risk of shoulder injuries and alleviate shoulder and neck pain caused by poor posture.

To perform scapular wall slides:

1. Stand with your back against a wall, your feet hip-width apart, and your arms against the wall at a 90-degree angle with your elbows and wrists touching the wall.
2. Slide your arms up the wall while keeping your core tight. Always keep your hands on the wall.
3. Stop when your arms are extended overhead with your hands pointing up towards the ceiling.
4. Slowly lower your arms back down to the starting position.
5. Repeat for the desired number of repetitions.

Variations of scapular wall slides include:

• Adding a resistance band around your wrists for added resistance
• Performing the exercise with your back against a foam roller for added difficulty
• doing the exercise in a kneeling or half-kneeling position to target different muscle groups.

Scapular wall slides should be performed with proper form and technique to avoid injury. It is important to keep your back flat against the wall and avoid arching your lower back during the movement. This exercise can be incorporated into a warm-up or cool-down routine or as part of a regular workout to improve scapular mobility and posture.

Scapular clock exercises

Scapular clock exercises are a series of movements that target the scapular muscles and improve scapular stability and mobility. This exercise can help improve your posture, lower your risk of shoulder injuries, and relieve shoulder and neck pain.

To perform scapular clock exercises:

1. Stand with your arms at your sides.
2. Raise your arms out to the side at shoulder height, making a “T” shape with your body.
3. Keeping your arms straight, slowly raise your arms overhead in a clockwise direction, keeping your shoulders down and away from your ears.
4. Once your arms have reached 12 o’clock, slowly lower them back down to the starting position.
5. Repeat the movement in a counterclockwise direction.
6. Continue the movement in a circle, stopping at each hour mark (1 o’clock, 2 o’clock, etc.) as many times as you want.

Variations of scapular clock exercises include:

• Performing the movement with your arms out in front of your body instead of out to the sides
• Adding a resistance band around your wrists for added resistance
• doing the exercise in a kneeling or half-kneeling position to target different muscle groups.

Scapular clock exercises should be performed with proper form and technique to avoid injury. It is important to keep your shoulders down and avoid shrugging them up towards your ears during the movement. This exercise can be incorporated into a warm-up or cool-down routine or as part of a regular workout to improve scapular mobility and stability.

Scapular Dips

Scapular dips, also known as scapular depression exercises, are a great way to strengthen the muscles that control the movement of the scapula. This exercise can help improve the stability and mobility of the shoulder blades, lower the risk of shoulder injuries, and relieve pain in the shoulders and neck.

To perform scapular dips:

1. Start in a tabletop position with your hands and knees on the ground and your back flat.
2. Press your hands into the ground, protracting your shoulder blades (bringing them away from your spine).
3. Next, depress your shoulder blades (bringing them towards your spine) as far as you can without bending your elbows.
4. Hold the position for a few seconds, then let go and do it again as many times as you want.

Variations of scapular dips include:

• Doing the exercise on parallel bars or dip bars instead of on the ground
• Adding a resistance band around your wrists for added resistance
• Doing the exercise with straight arms, as if you were performing a push-up

Scapular dips should be performed with proper form and technique to avoid injury. It is important to keep your back flat and avoid arching it during the movement. This exercise can be incorporated into a warm-up or cool-down routine or as part of a regular workout to improve scapular stability and mobility.

Scapular pull-ups

Scapular pull-ups, also known as scapular retractions or scapular pulls, are a great exercise for strengthening the muscles of the upper back and improving scapular stability and mobility. This exercise is also a great way to improve your pull-up form and prevent shoulder injuries.

To perform scapular pull-ups:

1. Start by hanging from a pull-up bar with your arms straight and your shoulders relaxed.
2. Without bending your elbows, engage your shoulder blades by pulling them down and back towards your spine.
3. Hold this position for a few seconds, then let go and do this as many times as you want.

Variations of scapular pull-ups include:

• Using a resistance band looped around the pull-up bar to help you do the exercise.
• Doing the exercise on a TRX suspension trainer or gymnastics rings
• Combining scapular pull-ups with regular pull-ups to improve overall pull-up strength and technique

Scapular pull-ups should be performed with proper form and technique to avoid injury. It is important to keep your shoulders relaxed and avoid shrugging them up towards your ears during the movement. This exercise can be incorporated into a warm-up or cool-down routine or as part of a regular workout to improve scapular stability and mobility.

Scapular push-ups

Scapular push-ups, also known as shoulder blade push-ups, are a great exercise for improving scapular stability and mobility. This exercise can help alleviate shoulder and neck pain and improve posture.

To perform scapular push-ups:

1. Start in a high plank position with your hands placed slightly wider than shoulder-width apart and your shoulders directly above your wrists.
2. Keep your elbows straight and lower your body toward the ground by protracting your shoulder blades (bringing them away from your spine).
3. Next, push your body back up towards the starting position by retracting your shoulder blades (bringing them towards your spine) as far as you can without bending your elbows.
4. Hold the position for a few seconds, then let go and do it again as many times as you want.

Variations of scapular push-ups include:

• Doing the exercise on your knees or with your hands elevated on a bench to make it easier
• Adding a resistance band around your wrists for added resistance
• Combining scapular push-ups with regular push-ups to improve overall upper body strength and stability

Scapular push-ups should be performed with proper form and technique to avoid injury. It is important to keep your body in a straight line and avoid arching your back during the movement. This exercise can be incorporated into a warm-up or cool-down routine or as part of a regular workout to improve scapular stability and mobility.

Pros and Cons of Rear Delt Workouts

Rear delt workouts can be a valuable addition to your workout routine, but like any exercise, there are both pros and cons to consider.

Pros

1. Strengthening the rear delts: The rear delts are an important muscle group that helps stabilize the shoulders and upper back and plays a role in many upper body movements. Rear delt workouts can help to strengthen these muscles and improve their overall function.
2. Improving posture: Weak rear delts can contribute to poor posture and rounded shoulders. Strengthening these muscles through rear delt workouts can help to improve posture and reduce the risk of injury.
3. Enhancing upper body aesthetics: Well-developed rear delts can help create a more balanced and aesthetically pleasing upper body physique.

Cons

1. Overuse injuries: Like any muscle group, overtraining the rear delts can lead to overuse injuries such as tendonitis or shoulder impingement. It is important to properly warm up and use proper form during rear delt workouts to avoid injury.
2. Neglecting other muscle groups: Focusing too much on the rear delts and ignoring other muscle groups can lead to muscle imbalances and poor overall function.
3. Limited range of motion: Some rear delt exercises, such as isolation exercises, may only work the muscle through a limited range of motion. To make sure that the back delts are worked through their full range of motion, it is important to do a variety of exercises.

Conclusion

Overall, rear delt workouts can be a valuable addition to your workout routine as long as they are performed with proper form and technique and are balanced with exercises that target other muscle groups as well. You can build a strong and stable upper body by doing posterior deltoid exercises, rear shoulder workouts, shoulder blade exercises, upper back exercises, and scapular exercises. These exercises can improve shoulder stability, posture, and overall upper-body strength. By targeting the rear deltoids and back shoulder muscles, you can achieve a well-rounded and balanced physique.

FAQs

Q: What are the best rear delt workouts?

Some effective rear delt workouts include face pulls, bent-over dumbbell rows, reverse flyes, cable face pulls, and seated rear lateral raises.

Q: How often should I do rear delt workouts?

A: The frequency of rear delt workouts will depend on your fitness goals and current fitness level. Generally, it is recommended to train the rear delts 1-2 times per week with a variety of exercises.

Q: Can I do rear delt workouts at home?

A: Yes, many rear delt workouts can be done at home with minimal equipment such as dumbbells, resistance bands, or even just bodyweight exercises like scapular push-ups or standing shoulder blade squeezes.

Q: Will rear delt workouts help me with my posture?

Yes, strengthening the rear delt workouts can help improve posture by reducing the risk of rounded shoulders and forward head posture.

Q: Can rear delt workouts help prevent shoulder injuries?

Yes, strengthening the rear delt workouts can help stabilize the shoulder joint and reduce the risk of injury. However, it is important to use proper form and technique during exercises to avoid overuse injuries.

Q: Should I do isolation exercises or compound exercises for rear delt workouts?

A: Both isolation and compound exercises can be effective for targeting the rear delt workouts. It is important to incorporate a variety of exercises to ensure that the muscle is worked through a full range of motion.

Q: Can I do rear delt workouts if I have a shoulder injury?

A: It is best to consult with a healthcare professional before starting any exercise program if you have a shoulder injury. Depending on the severity and type of injury, some rear delt exercises may need to be modified or avoided altogether.