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We’ve traveled the fitness world to bring you these back and shoulder exercises. No matter what your current fitness level is, add some extra strength and stability to your workout.
You’ll find your rear deltoids (your rear deltoids) behind you, running from the top of each arm to the base of each shoulder blade. Along with your trapezius, rhomboids, and retractors, they hold your shoulders back and create a sexy posture.
Want that sexy posture? Well, like Britney said, you better work on it! We’ve rounded up the best back and shoulder exercises to incorporate into your regular workout routine.
First off, these rowing exercises won’t just do wonders for your rear deltoids. They’ll also increase strength and stability throughout your entire body.
You’ll Need:
A loaded barbell
For barbell bent-over rows:
Hold the bar with your hands shoulder-width apart, with your palms facing you (overhand grip).
Bend your knees and tilt your torso forward.
Your back should stay straight, ideally parallel to the floor.
Evenly raise the barbell up to your sternum.
Hold for a moment.
Evenly lower the barbell back to the floor.
Repeat 6 to 12 times.
This gentle, introductory stretch works your deltoids while keeping them flexible and supple. A solid warm-up.
You’ll Need:
An exercise ball
Two dumbbells (optional)
For bodyweight exercise ball cobras:
Sit facedown on your exercise ball.
Extend your legs back to keep your weight on your toes. Keep your face down, facing the floor.
Extend your arms forward. If you’re doing this in heavy mode, hold a dumbbell in each hand. If not, keep your palms facing the floor.
Reach your arms out to your sides and then back, with your thumbs pointing up.
As you raise your arms, raise your chest as well. Your head should face forward once you reach full extension.
Hold for a moment, then slowly return to the starting position.
Repeat 10 to 15 times.
Get to work! This classic rear deltoid exercise is named after none other than the Terminator himself. Now that’s some advice!
You’ll need:
Two dumbbells
How to do Arnold Press with Dumbbells:
Start with a dumbbell in each hand and stand with your feet hip-width apart.
Curl the weights inward until they are pressed against you at shoulder height with your palms facing inward.
Keep your spine straight and engage your core.
Lift the weights while rotating your arms until your palms face forward and your arms are fully extended upward.
Hold the position for a moment.
Repeat 8-12 times.
Spaceships are made to fly, and the same goes for dumbbells if you want to work your rear delts. Here’s another simple exercise to activate these often-neglected muscles.
You’ll need:
Two dumbbells
To do dumbbell reverse flys:
Start with a dumbbell in each hand and keep your feet shoulder-width apart.
Bend forward and hinge from the waist, pushing your hips back.
Once your torso is parallel to the floor, lower your hands to the floor while gripping your dumbbells with your palms facing in.
Brace your core and keep your back straight.
Raise your arms to your sides at shoulder height.
Bend your elbows slightly when you reach full extension.
Hold the position for a moment, then slowly return to the starting position.
Repeat 12 to 15 times.
These rear deltoid exercises also activate your forearms and chest. A versatile addition to your regular workout routine.
You’ll need:
Bench raised to 45 degrees
Two dumbbells
How to do incline dumbbell Y-Raises:
Lie on the bench with your stomach down.
Extend your feet back to shift your weight onto your toes.
Align your hands under your shoulders and grip your weights with your palms facing in.
Lift the weights and raise your arms into a “Y” shape.
When youOnce you reach full extension, tighten your core and pull your shoulder blades forward.
Hold the position for a moment and then slowly return to the starting position.
Repeat 12 to 15 times.
Pro tip: Beginners are better off doing Y-raises without dumbbells. Once you build up your endurance, you can always add weights.
Using the same 45-degree workout bench, you can adapt your workout to work your spine and back muscles, too. A solid stability workout.
You’ll need:
45-degree raised bench
Two dumbbells
To do dumbbell incline rows for rear deltoids:
Lie facing forward on the bench so your neck and head rest over the backrest.
Support your weight on your toes by extending your legs behind you.
Hold the dumbbells with each hand and place them on the floor with your palms facing your feet.
Lie the dumbbells up until your elbows are above your shoulders.
Tense your shoulder and back muscles as you reach full extension.
Hold the position for a moment, then slowly return to the starting position.
Repeat 12 to 15 times.
A deltoid-friendly variation of the pull-up, it’s important to focus on perfect form here for maximum activation.
You’ll Need:
A bar at hip height
To perform reverse rows:
Start by lying on your back under the bar.
Reach up and grab the bar with your hands slightly wider than shoulder-width apart. Use an overhand grip with your palms facing away from your body.
Hang from the bar. Your hands should be over your shoulders and your feet hip-width apart.
Pull yourself up until your chest touches the bar. Your body should stay aligned from toes to crown of head.
Pause for a moment, then slowly lower yourself down.
Repeat 10 to 15 times.
Here’s a back and shoulders workout that will really get you going. Your rear delts and upper back in general will thank you later.
You’ll Need:
A Pec Deck Resistance Machine
To do reverse pec deck flys:
Get on the machine. Your stomach should touch the pad.
Keep your arms parallel to the floor as you grip the handles.
Focus on engaging your back muscles and squeezing your shoulder blades together as you press the handles inward.
Hold the position for a moment before slowly returning to the starting position.
Repeat 15 to 20 times.
Whether you use a cable machine or resistance band for this rear delt exercise, make sure your “rope” is anchored at about head height. You should pull toward your face, not down or up, to activate the right areas.
You’ll need:
A resistance band or cable machine
To do rope face pulls:
Grab your cable overhead. Your hands should be about 6 inches apart.
Step back until you feel the cable tighten.
Straighten your back and keep your elbows up. Then pull the band toward your nose.
Slowly return to the starting position.
Repeat 12 to 15 times.
While seated, this move focuses on your rear deltoids to tone and strengthen them even more. It also activates the muscles around your ribs.
You’ll need:
Two dumbbells
A chair or seat
To do seated dumbbell lateral raises:
Sit with your feet apart. Let the weights hang from your legs.
Lean your torso forward until your chest touches your knees.
Lift the dumbbells out to your sides. Your palms should face inward, keeping your chest and knees in contact at all times.
Hold the position for a moment with your arms fully extended.
Slowly return to the starting position.
Repeat 12 to 15 times.
The combination of weights and the stability ball provides a solid medium challenge. A great addition to any posture-focused workout.
You’ll need:
Two dumbbells
An stability ball
To perform Y-T-I dumbbell raises:
Face down on your stability ball, holding a dumbbell in each hand with your palms facing each other.
Support yourself by shifting your weight onto your toes.
With your body straight, raise the dumbbells until your arms form a Y shape at a 45-degree angle.
Hold the position for a moment and then lower the weights back to the floor.
Lift the dumbbells again, this time sideways, so that they form a T shape with your palms facing down.
HoldHold the position for a moment and then lower the weights back to the floor.
Lift the dumbbells so your arms form an I-shape in front of you with your palms facing each other.
Hold the position for a moment and then lower the weights back to the floor.
Repeat the exercise 12 to 15 times.
Properly training your back and shoulders will bring you many health benefits in everyday life. The rear deltoids contribute enormously to shoulder flexion. This makes everyday movements like picking up objects easier.
Strengthening your deltoids is also a great way to prevent injury. Many exercise routines don’t activate the back muscles. Don’t make the same mistake. A balanced approach to training will bring you long-term benefits that will pay off time and time again.