Top 5 Rear Delt Bodyweight Exercises

The rear deltoids, also known as the posterior deltoids, are the muscles at the back of your shoulders that help you pull your arms back and extend them out to the sides. Strong rear delts are important for good posture, shoulder health, and athletic performance. If you want to strengthen your rear delts without using any weights, there are many effective bodyweight exercises you can do. Here are the top 5 rear delt bodyweight exercises:



Reverse Plank with Leg Lifts

The reverse plank is an isometric exercise that targets your entire posterior chain, including your rear delts. To perform this exercise, sit on the floor with your legs straight out in front of you and your hands behind your hips, fingers pointing toward your feet. Lift your hips up so that your body forms a straight line from your head to your heels. Hold this position and lift one leg off the ground, keeping it straight. Lower it back down and repeat with the other leg.

Face Pulls

Face pulls are a great exercise for targeting the rear delts, upper back, and rotator cuff muscles. To perform face pulls, you can use a resistance band or a cable machine. Attach the band or cable to a sturdy anchor point at chest height. Hold the band or cable with both hands, palms facing each other, and step back until you feel tension in the band or cable. Pull the band or cable towards your face, keeping your elbows high and your shoulders relaxed. Squeeze your shoulder blades together at the end of the movement.

Superman

The superman is an exercise that targets your entire posterior chain, including your rear delts, lower back, and glutes. To perform this exercise, lie face down on the ground with your arms and legs extended. Lift your arms, chest, and legs off the ground at the same time, squeezing your shoulder blades together and your glutes. Hold this position for a few seconds before lowering back down.

Bent-Over Rear Delt Raises

Bent-over rear delt raises are a classic bodyweight exercise for targeting the rear delts. To perform this exercise, stand with your feet shoulder-width apart and bend forward at the waist, keeping your back flat and your knees slightly bent. Let your arms hang down towards the ground with your palms facing each other. Raise your arms out to the sides until they are parallel to the ground, squeezing your rear delts at the top of the movement. Lower back down and repeat.

Inverted Rows

Inverted rows are a great exercise for targeting your upper back, rear delts, and biceps. To perform inverted rows, you can use a suspension trainer or a sturdy bar. Lie underneath the suspension trainer or bar and grab onto it with an overhand grip, hands shoulder-width apart. Walk your feet forward until your body forms a straight line from your head to your heels. Pull your chest towards the suspension trainer or bar, squeezing your shoulder blades together at the top of the movement. Lower back down and repeat.

In conclusion, bodyweight exercises are a great way to target your rear deltoids without using any weights or equipment. Incorporate these top 5 rear delt bodyweight exercises into your workout routine to build strong, healthy shoulders and improve your overall athletic performance.

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