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Bodybuilding Rear Deltoid Workout
Posted by Darren
Bodybuilding is an art that requires precise attention to every muscle group, and the rear deltoids are no exception. These muscles, located at the back of your shoulders, play a crucial role in providing a balanced, well-defined upper body look. However, they are often overlooked in most workout routines. This blog post will guide you through a comprehensive rear deltoid workout that will help you build these muscles effectively.
The Importance of Rear Deltoids
Before diving into the workout routine, it's essential to understand the significance of the rear deltoids. These muscles are key players in shoulder activities, including pulling, pushing, and rotational movements. They also contribute to the V-shaped body aesthetic that many bodybuilders strive for. Moreover, strengthening your rear deltoids can help prevent shoulder injuries, which are common in bodybuilding due to the heavy lifting involved.
The Ultimate Rear Deltoid Workout
Now, let's get into the heart of the matter - the workout routine. This workout is designed to target and isolate your rear deltoids, ensuring they get the attention they deserve.
1. Bent Over Dumbbell Reverse Fly: This exercise is perfect for isolating the rear deltoids. Start by standing with a dumbbell in each hand, bend at the waist, and keep your back straight. Lift the weights to your sides in a wide arc until they're at shoulder level, then lower them slowly. Do 3 sets of 12 reps.
2. Seated Rear Deltoid Raise: Sit on the edge of a bench with a dumbbell in each hand. Bend forward from the waist until your chest is almost touching your knees. Let the dumbbells hang down, then raise them to your sides, keeping your elbows slightly bent. Lower the weights slowly. Do 3 sets of 12 reps.
3. Face Pulls: This exercise not only targets the rear deltoids but also works the upper back and traps. Use a rope attachment on a high pulley machine. Pull the rope towards your face, keeping your elbows high. Slowly return to the start position. Do 3 sets of 15 reps.
4. Reverse Pec Deck Fly: This machine exercise is excellent for targeting your rear deltoids. Sit facing the machine, grasp the handles, and push them back until your arms are parallel to the floor. Return to the start position slowly. Do 3 sets of 12 reps.
Conclusion
Consistency is the key to building any muscle group, and the rear deltoids are no different. Incorporate these exercises into your routine, and you'll start to see improvements in your overall physique and shoulder health. Remember, it's not about how heavy you lift, but how correctly you perform each movement. Always prioritize form over weight to avoid injuries and maximize gains. Happy lifting!
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