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Rear Delt Exercises: Benefits And How To Perform Them

Many gym-goers’ workout programmes normally include an overhead pressing variant combined with lateral raises to construct a well-rounded set of rock shoulders. However, if you want to avoid any obvious delt injuries and develop a superhero shoulder physique, don’t overlook your rear delts. By incorporating a few sets of rear delt exercises into your fitness routine, you can achieve strong shoulders. This time-tested workout is ideal for increasing the posterior head of your deltoids and providing an additional boost towards the symmetry in your shoulders that you’ve been aiming for.

What are Rear Delts?

Before diving into the nitty-gritty of the exercise, let’s understand exactly what the rear delts do. The muscles on the rear of the shoulder/upper arm region are referred to as the posterior deltoids.

The rear delts muscles retract the shoulder to shift the upper arms behind the body, whereas other shoulder muscles raise the arms or drive the shoulder forward. This is an equally beneficial move for all types of workout enthusiasts, from heavy bench press athletes who often overload on anterior work while neglecting their posterior muscles to those who spend most of the time in front of a desk.

Benefits of the Rear Delt Raise

Listed below are some of the ways in which rear delt raise benefits you:

  • Isolates the rear delts
  • Builds rear delt size and strength
  • Improves mind-muscle connection

The rear delts perform the essential function of upper arm and shoulder retraction but typically don’t work alone. Lats and mid-back muscles—larger than the relatively small delts—usually take on some load.

It’s great if your goal is lifting a heavy object as efficiently as possible but it’s not ideal when you’re trying to grow your rear delt muscles. That’s where the rear delt raise comes into play. By removing your lats from the equation, the rear delt exercises help you focus on the area for better development and strengthens the mind-muscle connection.

Muscles the Rear Delt Raise Works


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