🚨 Rear Delt Development Exercises👇
✅ I’ve always struggled building complete Deltoids (anterior, lateral & posterior) but over time I’ve learned it’s a mix of volume and execution of the moment with full range of motion.
✅ Most people fall short on Rear Delts, use these exercises to start building and strengthening those 💣
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🔥 Strict Seated Lateral Raises
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Exercises:
1️⃣ Strict Seated Lateral Raises
2️⃣ Standing (Low) Cable Face Pull
3️⃣ Behind The Neck Press (Smith Machine)
Tips✍🏾:
•Perform each rep in a controlled fashion, consistent tempo both eccentric and concentric.
•Maintain an upright posture throughout the movement.
•Keep your feet firmly planted on the ground for stability.
•keep your elbows parallel to your torso and (dumbbells & machine) throughout the movement.
🔥 Standing (Low) Cable Face Pull
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🔥 How To Do The Face Pull
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Set up a cable machine with a double-rope attachment fixed to the high pulley. Grasp the handle in an overhand grip (palms facing the floor) and hold it with your arms fully extended out in front of you. Pull the handles towards you, keeping your upper arms parallel to the floor, so that the handles go either side of your face. Then return to the starting position, keeping the tension in the cable. Keep your movements slow and controlled throughout the exercise.
Don’t overdo the weight with this exercise – doing so will mean your lower back gets involved, reducing the focus on the shoulders and upper back – and make sure you don’t move your head forwards to meet the handle while pulling.
🔥 Behind The Neck Press (Smith Machine)
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🔥 Behind-the-Neck Press
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A behind-the-neck press is easiest to perform with a weighted barbell. Bend your arms and lift the barbell over your head resting it on your shoulders behind your neck. The grip for this exercise is wider, with your hands placed approximately 5 to 6 inches to the side of your shoulder for better stability and support. When lifting, you need to tilt your body slightly forward so you don’t bang the bar against the back of your head, and your arms have a more limited range of motion than with the military-style overhead press. The behind-the-neck press places additional strain on the rotator cuff muscles of the shoulder joint, so start with low weight to determine your strength before moving on to larger and heavier weights.
