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Best Rear Delt Exercises

(BULLETPROOF YOUR SHOULDERS!)
By Jeff Cavaliere MSPT, CSCS

Located on the back of your shoulder, the rear deltoid muscle is integral to safe and effective strength training. The rear deltoid muscles play an important role in shoulder mobility and stability. What's more, strengthening the rear delts doesn't just bulletproof your shoulders, but it also improves your performance in other upper body exercises like the Bent Over Row and T-Bar Rows. In short, it is important to include exercises which specifically target the rear delts in your workout routine.

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Frequently Asked Questions

The best workout for shoulders should hit all three heads of the deltoids: front delt, middle delt and rear delt. It should also create overload, include explosive movement and train the shoulders through their entire range of motion. It should include exercises like the Barbell Overhead Press, Relay Raises, High Boy Rows, OBB Landmine Press and OBB Twisting Thruster.

Shoulder shrugs mainly target the traps or trapezius muscle. The key for effectiveness in the shoulder shrug movement is that rather than lifting the shoulders straight up and down, you should lift them up and back at an angle.

To effectively target the shoulders, you’ll want to do 2-4 shoulder exercises in every shoulder workout. Like most other muscle groups, you should aim to workout shoulders about 2 times per week.

The shoulder press, also known as the overhead press, works the front, rear and middle delts, the upper chest and the triceps.

The best way to build shoulder muscles is to target the by using lighter weights. This is because heavy compound lifts aren’t the best at building shoulders since they receive so much assistance from other upper body muscle groups. To get bigger shoulders, try the Zero Momentum Side Lateral Raise technique.

The shoulder muscles are called the deltoids. The delts have 3 heads, known as the front delt (anterior deltoid), rear delt (posterior deltoid), and middle delt (lateral deltoid muscle).

The best shoulder workout should hit all three heads of the delts: front, middle and rear deltoids. It should also create overload and train the shoulders through their complete range of motion. It should include exercises like the Barbell Overhead Press, Relay Raises, High Boy Rows, OBB Landmine Press and OBB Twisting Thruster.

The 3 best shoulder exercises are the Barbell Overhead Press, Relay Raises, High Boy Rows, OBB Landmine Press.