💪 How to 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 💣

🚨 Reverse Flyes

Reverse Flyes
Reverse Flyes

✅ How to:

  • With a dumbbell in each hand in a neutral grip,  lie face down on an incline bench. Your palms should be facing inwards.
  • Extend your arms out in front of you so that they are at right angles to the bench. Keep your legs stationary but with pressure on the balls of our feet and toes. This is the start position.
  • Keeping a slight bend in your elbows, move the weights  away from each other  in an arcing motion exhaling as you do so.
  • Continue expanding your arms until they are parallel to the floor.
  • Hold and squeeze your shoulder blades together
  • Return to the starting position inhaling as you do so.
  • Repeat

🚨 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.

🚨 Lateral / Side Shoulder Dumbbell Raises / Power Partials

Lateral / Side Shoulder Dumbbell Raises / Power Partials
Lateral / Side Shoulder Dumbbell Raises / Power Partials

✅ How to:

  • Stand with your back straight, feet shoulder width apart, while holding a dumbbell in each hand with a neutral grip.
  • Hold your arms fully extended by your side, with your palms facing in to your body.
  • Keep your elbows close to your sides. This is the start position.
  • Keeping your arms fully extended and your torso stationary, lift the dumbbells out to your sides and up until they are at shoulder level. Exhale as you do so.
  • Hold for a count of one while squeezing your shoulder muscles.
  •  Return to the start position in a smooth controlled movement inhaling as you do so.
  • Repeat.

🚨 Face Pull / Rear Delt Pull

Face Pull / Rear Delt Pull
Face Pull / Rear Delt Pull

✅ How to Guide:

  • Stand tall facing a pulley that has been adjusted to higher than head-height.
  • Attach a rope or dual handles to the pulley and grab hold of each end with your palms facing your head.
  • Engage your abs and pull the weight towards your face. Separate your hands as you pull.

🚨 Barbell Shoulder Press / Overhead Press

Barbell Shoulder Press / Overhead Press
Barbell Shoulder Press / Overhead Press

✅ How to:

  • Place a bench with a back support inside a squat rack and set up a barbell at a height that is just above your head.
  • Grip the barbell with an overhand grip.
  • Space your hands out so that your elbows are bent at 90 degrees.
  • Lift the bar to around shoulder level by extending your arms.  This is the start position.
  • Inhaling, lower the bar  to your shoulders slowly.
  • Hold for a count of one while squeezing your shoulder muscles.
  • Push the barbell back to the start position as you exhaling as you do so..
  • Repeat for the recommended amount of repetitions.

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