Rear Deltoid Exercises

Here’s a list of bodybuilding exercises that you can use to train your rear Deltoids muscles:

1. Bent Over Rear Deltoid Raises

1. Grab two dumbbells and sit at the end of a flat bench, lean forward so as to nearly touch your chest to your knees.

2. Raise the dumbbells up so as to try and touch the backs of your hands to the ceiling until your arms becoming parallel to the floor. Then hold for 1 – 2 seconds.

3. Return to the beginning position and continue repeating.

2. Lying Rear Deltoid Raises

This exercise is same as the Bent Over Rear Deltoid Raises, but instead of sitting just lie face down on a flat bench with your entire body flat on the bench. The technique is the same.

3. Bent Over Cable Rear Deltoid Raises

1. Grab the handle of a low pulley cable attachment. Bend down at your waist so that your back is parallel to the floor.

2. Raise the pulley by bringing the weight across your body until your arm becomes parallel to the floor. Then hold for 1 – 2 seconds.

3. Return to the beginning position and continue repeating. Then do the exercise with your opposite arm.

4. One Arm Lying Rear Deltoid Raises

1. Grab a dumbbell with one hand and lie on your left side on a flat bench, your palm

should be down. Extend your arm straight out across your body.

2.  Slowly and controlled raise the dumbbell so as to try and touch the ceiling.

3. Return to the beginning position and continue repeating.