Rear Deltoid Exercises – For Advanced Lifters Only!

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I can’t stress it enough how important it is to include rear deltoid exercises in your shoulder routine. Not only is it crucial in order to have a solid and proportionate upper body, but they play a very large roll in some of the most crucial muscle building lifts such as bench press and squats. In my opinion, there are three kinds of guys when it comes to training shoulders.

1. The guy who NEVER trains shoulders because they would rather train arms.
2. The guy who trains shoulders but is uneducated about all of the angles.
3. The guy who trains shoulders and does it RIGHT!

The main difference between guy 2 and 3 is simple…..number 3 performs rear deltoid exercises. This is easily the most neglected part of the shoulder. The rear deltoid, also known as posterior deltoid plays a huge roll when increasing your bench press and squat  because it helps stabilize the bar and will ultimately provide more power to the lift.
Rear deltoid exercises should be performed during your shoulder routine and because it is a small muscle group, 3-5 sets should be more than enough.

Rear Deltoid Exercises

The most commonly used rear deltoid exercises are the “bent over lateral raise” and “seated bent over lateral raise”. The only real difference between these two is that the seated variation requires a bench.

Bent Over Lateral Raise – Holding dumbbells, bend over at the waist and keep your feet shoulder width apart. In order to prevent unwanted stress in your lower back, keep a slight bend in your knees. Hold the dumbbells out in from of you with your palms facing each other and keep a light bend in your elbows.
Using your upper back, raise the dumbbells in a semicircular arc. Hold this position for about a second and then lower the dumbbells back to starting position. Repeat

Seated Bent Over Lateral Raises – This is identical to the first variation only you will sit on a bench with both feet planted in front of you. You should be able to use the same exact amount of weight during this variation.

Rear deltoid exercises are pretty simple and basic but extremely effective and necessary. Here is one more variation that kind of meets both of these variations right in the middle.



This entry was posted on Monday, March 28th, 2011 at 2:28 pm and is filed under Build Muscle. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.


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6 Responses to “Rear Deltoid Exercises – For Advanced Lifters Only!”

  1. C0oli0 Says:

    Just curious, i know this is off topic. My gf has been working out for years, she is able to take off weight off everywhere except her thighs.
    And that’s the palce she mainly wants to lose the size from. What kind of workouts must she do to turn the fat off the thighs? The more she works on her legs, she seems to get a muscular build instead of a toned look…

  2. Alain Gonzalez Says:

    Hey Coolio,

    In order for her to burn fat in one spot, she must burn fat period. You see, there is no stuch thing as spot reduction, meaning there arent any exercises that make your body burn fat in one specific spot. The only real way to burn unwanted fat from one place is to burn overall fat. I would advise her to check out some circuit training routines, I have a few pretty good ones designed for females in the “Womens” section of this website.

  3. Rear Deltoid Workout Routine for Men « Best Upper Back Workouts Says:

    […] are Some rear deltoid exercises are very simple, they are very effective, and everyone should consider them necessary. Mike Miller […]

  4. Rear Deltoid Workout Routine for Men « Best Shoulder Workouts Says:

    […] are Some rear deltoid exercises are very simple, they are very effective, and everyone should consider them necessary. Mike Miller […]

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    […] Here are Some Rear Deltoid Exercises […]

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