Rear Deltoid Exercises

Bent Over Cable Rear Deltoid Raises

Exercise Advice: Stand next to a cable pulley machine and reach across your body to grab the handle of a low pulley cable attachment. Bend down at your waist so that your back is parallel (or close to parallel) to the floor. Slowly raise the pulley by bringing the weight across your body as though you are trying to touch the ceiling with the back of you hand. Bring the weight to a point to where your arm becomes parallel to the floor and hold for a one-count. Return to the start position and repeat for the desired amount of repetitions. Once finished with that set, repeat on the opposite arm.

One Arm Lying Rear Deltoid Raises

Exercise Advice: Lie on your left side on a flat bench and grasp a dumbbell with your right hand, palm down. Extend your right arm straight out across your body and slowly raise the dumbbell so as to try and touch the ceiling. Return to the start position and repeat for the desired number of repetitions. Once finished with your right arm, repeat with your left arm. Be sure to keep your arm straight throughout the movement.

Lying External Rotations

Exercise Advice: Lie on your left side on a flat bench and grasp a dumbbell with your right hand, palm down. Keep your right elbow tucked in tightly to your side at your waist with your forearm and the dumbbell draped down and across your waistline near your belly button. To execute this movement, simply raise the dumbbell up toward the ceiling to where your forearm becomes parallel to the floor at the top of the movement. Hold for a one-count at the top and then return to the start position and repeat for the desired amount of repetitions. Once finished with your right arm, repeat with the left arm. Be sure to keep your elbow tucked tightly to your side throughout the movement.

Seated Cable Rear Lateral Raises

Exercise Advice: Place a flat bench in the middle of a dual cable pulley machine. Straddle the bench and grab the low cable pulley attachments on each side. You will reach under the bench with your left hand to grab the pulley attachment on the right side. Conversely, you will reach under the bench with your right hand to grab the pulley attachment on the left side. Once you have a good grip on both pulley handles, slightly bend forward so as to nearly touch your chest to the bench. Next, simultaneously raise the pulleys in each hand so as to try and touch the ceiling with the backs of your hands. Once your arms get to a point parallel to the floor, stop and hold for a one-count and then return to the start position and repeat for the desired amount of repetitions.

Lying Rear Deltoid Raises

Exercise Advice: Lie face down on a flat bench with your entire body flat on the bench. Grasp a dumbbell in each hand and let the dumbbells hang down to both sides with your elbows bent. Simultaneously raise the dumbbells by imagining that you are trying to touch your elbows to the ceiling. Bring your elbows up to a point parallel to the floor and hold for a one-count. Return to the start position and repeat for the desired amount of repetitions.

Reverse Incline Dumbbell Flyes

Exercise Advice: Lie face down on an incline bench with your entire body flat on the bench. Grasp a dumbbell in each hand and let the dumbbells hang down to both sides with your elbows bent. Simultaneously raise the dumbbells by imagining that you are trying to touch your elbows to the ceiling. Bring your elbows up to a point parallel to the floor and hold for a one-count. Return to the start position and repeat for the desired amount of repetitions.

Bent Over Rear Deltoid Raises

Exercise Advice: Sit at the end of a flat bench and lean forward so as to nearly touch your chest to your knees. Grasp a dumbbell in each hand and let hang straight down. Focus your eyes on a spot high on the wall in front of you which will assist in keeping your back in a stable position throughout the movement. Next, simultaneously raise the dumbbells up so as to try and touch the backs of your hands to the ceiling. Once you reach the point of your arms becoming parallel to the floor, stop and hold them there for a one-count. Return to the start position and repeat for the desired amount of repetitions.

Smith Machine Behind The Head Deltoid Presses

Exercise Advice: Sit on a flat bench or chair under the barbell within the Smith Machine. Using an overhand grip about one foot wider than shoulder width apart, lower the barbell down behind your head. Next, press the barbell from that position straight up toward the ceiling. Return to the start position and repeat. Be sure to keep your back straight and upright throughout the entire exercise.

Standing Barbell Deltoid Presses Behind Head

Exercise Advice: Stand with your feet approximately shoulder width apart. Grasp a barbell with both hands with a grip just beyond shoulder width apart and place the barbell behind your head. Simply press the barbell up over your head and return to the start position. Repeat this movement for the desired amount of repetitions.