Effective Exercises for Targeting the Rear Delts

Introduction

• Focus: Effective exercises and training techniques for the rear deltoids (rear delts).
• Importance: Understanding biomechanics and anatomy before diving into the exercises.

Biomechanics and Anatomy

• Primary Function: Transverse shoulder abduction (e.g., reverse fly).
• Common Movements: Basic rowing variations like the Pendley row; arms moving out to the side as elbow bends.
• EMG Data: Isolation exercises (reverse Pec Deck) outperform compound exercises (seated row).
  • Dr. Brett Contreras: "Isolation exercises for the rear delts kick the out of compound exercises."

Key Exercises

Rope Face Pull

• Setup:
  • Cable at shoulder height.
  • Neutral grip (thumbs in contact with handles).
  • Stand a few feet back, slightly retract shoulder blades.
• Execution:
  • Drive elbows back while pulling rope toward forehead.
  • Depress shoulder blades during positive phase.
  • Negative phase: reverse of positive, keep shoulder blades secure.
• Benefits:
  • Strengthens rotator cuff.
  • Helps balance shoulder demand; corrects imbalances and posture issues.
  • Recommended Reps: 15-20 with lighter weight.

High Row Face Pull Variation

• Setup: Cable at eye level.
• Execution: Pull rope straight back toward chin, emphasize shoulder blade squeeze.
• Benefits: More muscles involved, including biceps.
  • Recommended Reps: 12-15 with heavier weight.

Dumbbell Face Pull

• Setup: Bend over at hips, maintain natural arch in lower back.
• Execution: Same as external rotation face pull, pull thumbs toward ears.
• Cues: Think "double biceps pose."

Reverse Pec Deck

• EMG Results: Highest rear delt activation.
• Setup: Locked position helps in pure shoulder abduction.
• Grip Variations:
  • Neutral grip with shoulders externally rotated: more activation.
  • Pronated grip (palms down): better mind-muscle connection for some.
• Execution: Round scapula forward, think about swinging weight out.

Bent Over Reverse Dumbbell Fly

• Setup: Maintain tension, stop short at the bottom.
• Execution: Lift dumbbells out in an arc; grip that's most comfortable.
• Common Error: Turning movement into a row by retracting too much.

Conclusion

• Form: Focus on transverse abduction, mindful form, and muscle connection.
• Additional Resources: Shoulder science explained video, upright row video.
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