Valentin Bosioc
Did you know that training you back can help improve the look of your arms, especially your triceps?
Switching the emphasis of your shoulder workout to your posterior deltoids will help build balance. Strong rear delts are not only aesthetically pleasing, but they also contribute to improved posture and a healthier shoulder girdle.
Your Rear-Delt Fortified Shoulder Workout
| Exercise | Sets | Reps |
| One-Arm Rear Delt Row | 3 | 8–10 |
| Bent-Over Rear Delt Flye | 3 | 10–12 |
| Seated Shoulder Press | 3 | 12–15 |
| Front Raise | 3 | 12–15 |
| Lateral Raise | 3 | 12–15 |
1. One-Arm Rear Delt Row
Target Muscles: Posterior deltoids, trapezius, rhomboids, muscles of the shoulder girdle
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How To:
Stand beside a bench and place your inside knee on its surface with your corresponding hand flat on the bench directly under your shoulder.
Hold a dumbbell in your free hand with your palm facing the wall behind you.
Exhale as you pull the dumbbell up and to the side, keeping the weight pointing toward the ground, until your upper arm is in line with your shoulder or slightly higher.
Inhale and slowly return to the starting position.
Complete all reps before doing the move on your opposite side.
Tip: Although this move looks similar to a bent-over one-arm row, the weight that you use should be substantially lighter.
2. Bent-Over Rear Delt Flye
Target Muscles: Posterior deltoids, trapezius, rhomboids, muscles of the shoulder girdle
How To:
Sit on the end of a bench with your feet flat on the floor, hip-width apart or closer, holding a light dumbbell in each hand.
Fold over from your hips to bring your chest toward your knees with your palms facing the outside of your calves.
Exhale and lift the dumbbells up and out to the sides of your body, bringing your arms in alignment with your shoulder or slightly higher.
Pause before slowly lowering back to the starting position and repeating.
3. Seated Shoulder Press
Target Muscles: Anterior and middle deltoids
How To:
Begin by sitting on the edge of a bench with your feet flat on the ground, shoulder-width apart or closer.
Hold a dumbbell in each hand.
Bring your upper arms in line with your shoulders or slightly lower, hands pointing toward the ceiling with palms facing forward.
Press the dumbbells up and over your head, stopping just short of touching.
Pause, then slowly lower back to the starting position.
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Tip: You can also do this move standing, which will engage more core and stabilising muscles. However, you won’t be able to lift as heavy without compromising form.
4. Front Raise
Target Muscles: Anterior deltoids, pectoralis major
How To:
Stand with your feet shoulder-width apart and hold a light dumbbell in each hand with your palms facing your thighs.
Exhale as you raise the dumbbells simultaneously in front of your body, stopping when your arms are parallel to the ground or slightly higher.
Inhale and slowly lower back to the starting position.
Tip: This move can also be done one side at a time or by alternating your working arm.
5. Lateral Raise
Target Muscles: middle deltoids
How To:
Stand with your feet shoulder-width apart, holding a light dumbbell in each hand at your sides, your palms facing the outside of your thighs.
Exhale and raise your arms away from the sides of your body until they are in line with your shoulders or slightly higher.
Pause, then slowly reverse the motion and return to the starting position.
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Tip: Want to ramp up this move? Use the cable machine instead: Stand beside the weight stack and hold a D-handle attachment with your outside hand. Raise your arm up and out.
