Though it is nice to have a big chest and a big biceps, the aesthetics stem from overall development. That means, you can't ignore your rear delt exercises!

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​Troy Adashun

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The rear deltoids

The rear deltoids are often neglected by the majority of fitness trainees.


We all know that pressing overhead and lifting laterally is of prime importance for the development of round, 3D deltoids, but almost no one pays attention to the rear delts.


And let me tell you this, the rear deltoids, when properly developed, will give your shoulders the cannonball, boulder look you are striving for.


Functionally, the rear deltoids are responsible for leading the arm backwards.


This part of the deltoids is highly engaged during rowing movements, but in most cases, that stimulation isn't enough.

BALLOON METHOD REAR DELT WORKOUT


Rear delt exercises workout

This rear delt workout was designed to maximize the 3 pillars of muscle growth - Mechanical tension, metabolic stress and muscle damage.


Without further ado, let's get to it!

#1 EXERCISE - BENT OVER REAR DELT FLY

Sets: 2
Repetitions: 12-15 until failure + 8-10 partial reps after failure

Rest times: 60 seconds


This first dumbbell exercise will tremendously activate your rear deltoids, if done the proper way.


You have to pick a relatively heavy weight, that will allow you to complete 10+ repetitions until failure.


After that, you will use the partial repetitions method to squeeze out another 8-10 repetitions


Execution:

  1. 1
    Grab a pair of dumbbells and stand up straight
  2. 2
    Bend knees slightly and keep the torso straight
  3. 3
    Bend over until your torso is parallel to the ground
  4. 4
    Let your arms hang down with a neutral grip position
  5. 5
    Open the arms out with elbows slightly bent and rotate the wrists inwards (pronating)
  6. 6
    Contract the rear deltoids up top and go back down slowly

#2 EXERCISE - STANDING CROSS CABLE REAR DELT FLY

Sets: 3
Repetitions:  30-45 seconds time under tension

Rest times: 60 seconds


If you have done cable exercises like chest crossovers, you probably know how well they work for muscle activation.


This second exercise will light up your rear delts like no other, if done with moderate pace and time under tension.


Execution:

  1. 1
    Stand with your face against the cable machine 
  2. 2
    Grab the ball at the end of the cable (Right hand holds the left cable and left holds the right)
  3. 3
    Keep torso straight and head looking forward
  4. 4
    Bend elbows slightly and keep the arms in that static position with no elbow flexion or extension
  5. 5
    Pull back, initiating the movement with the rear deltoids
  6. 6
    Through a controlled pace, contract the rear deltoids and go back down slowly
  7. 7
    Maintain tension throughout the entire range of motion

#3 EXERCISE - INCLINE REAR DELT ROW

Rear delt row

Sets: 2
Repetitions: 12-15 until failure + 8-10 partial reps after failure

Rest times: 60 seconds


As mentioned in the beginning, the rear deltoids are responsible for bringing the arms backwards and are highly engaged during rowing movements.


This last exercise is more of a rowing movement, rather than a fly movement.


Execution:

  1. 1
    Set up a bench to an incline, 45-degrees angle
  2. 2
    Grab a pair of dumbbells and lie face down on the bench, comfortably
  3. 3
    Hang your arms down and keep the wrists in a pronated grip (Sides of dumbbells are facing one another)
  4. 4
    Row the dumbbells up, initiating the movement with your elbows and rear deltoids
  5. 5
    Contract the rear deltoids up top, then go back down slowly

What's Next? more shoulder moves!

Developing good rear deltoids is just a part of the equation. It is small muscles like these that make the physique stand out aesthetically, but you also have to factor in the rest of the deltoids.


Click the button below for more shoulder exercises, including front delts, side delts and more rear delt moves!

The individual factor

Listen, these exercises will work for each and everyone of you.


However, the BEST thing you can do for your development, is to use a program more oriented towards individual characteristics.


I have created 3 Balloon-Method based programs, which will factor in your individual characteristics, such as body type and goals.


Take our Superhuman QUIZ by clicking the button below, to gain valuable insight about your current level of development and see which program you match best.