Weightlifters train their body parts in the gym and have some muscular body parts, right? Bodybuilders, on the other hand, possess a total package of overall thickness. From their calves all the way up to their traps, they are one functional machine, rather than a collection of body parts combining to deliver added efficiency. One muscle group which is always seen on bodybuilders and very rarely seen on these “body part weightlifters” is the rear deltoids. Training them isn’t glamorous. They don’t show up in most poses. And nobody will ever ask you to flex them. However, developing them is one of the keys to moving from weightlifter to bodybuilder status. Upper back and rear deltoid thickness can make a huge difference in body weight, core power, and well as the overall appearance you deliver. Let’s look at a few exercises which specifically target the rear deltoids.

Reverse pectoral flyes

Most trainers in your gym will use this machine for chest flyes. They set the pin about halfway out, and complete their 10 or 12 reps to give the upper pectorals a nice pump. However, turning around so that you’re facing the machine, then inserting the pin so that the handles are all the way back, set you up for an exercise which may be among the best for isolating the rear deltoids and allowing you to safely push them to failure. Free weights are great for most body parts, but their use can present risks for this vulnerable area. Reverse pectoral flyes, with both low and high weights and repetition ranges, provide a great deal of rear deltoid stimulation.

Lying bench side raises

Lay on a bench on your side with a light (15 pound) dumbbell in your hand on top of your body. Slowly raise the dumbbell from a position on the floor, to one parallel to the floor, going against your body. This will mimic the movement of reverse pectoral flyes, with the added bonus of support/stabilizer muscle group stimulation. Keep the weight very light at first as you learn the movement, the moderate once you are comfortable. You never want to go really heavy with this movement for risk of injury to rotator cuffs.

Bent-Over dumbbell side raises

This movement is a mainstay in rear deltoid training. It belongs in every workout, along with reverse pectoral flyes. If your rear deltoids are particularly weak, use this movement before your side deltoid exercises. Keep your elbows locked throughout the movement, and try to avoid using any momentum when lifting. Rather, let the muscles of your shoulders do the work to control the weight throughout the exercise.

Add rows

Upper back movements such as wide-grip seated cable rows help to target the rear deltoids as well as the muscle fibers which connect the rear deltoids to the upper back and trap muscles. Keep the weight moderate to heavy, and keep the form very firm. Combine back and rear deltoid training days if you find this to be effective.

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