Weight Training Exercises for the Backs of Shoulders

The shoulder muscles consist of the trapezius and deltoids. The "delts" are the muscles that give your shoulders a rounded look. Exercises for the backs of the shoulders target the posterior, or rear, delts. You can work this region with free weights and a cable machine.

Rear Delt Raise

Rear delt raises are done with a barbell. Stand with your feet shoulder-width apart and hold a barbell behind your thighs with your hands shoulder-width apart. Your palms should be facing backward. In a controlled movement, lift the bar up as you point your elbows behind you. Lift up as far as possible, hold for a second and lower the bar down. Repeat for 10 to 12 reps.

Lying Rear Delt Raise

Lying rear delt raises are performed with a dumbbell and a weight bench. Lie on your left side with your legs stacked on top of each other. While holding a dumbbell in your right hand, extend your arm straight in front of your chest with your palm facing down. While maintaining a slight bend in your elbow, raise the weight up in an arcing motion until it slightly passes your shoulder. After holding for a second, lower it back down and repeat. After doing 10 to 12 reps, switch sides.

Rear Lateral Raise

Rear lateral raises are performed from a standing position with a pair of dumbbells. Stand with your feet hip-width apart, bend your knees and bend your hips to get your back slightly higher than parallel to the floor. The dumbbells should be hanging in front of your body at this point. In a controlled motion, raise the weights up to your sides until your arms parallel the floor. As you are lifting the weights, twist your wrists so your thumbs point down at an angle. Hold for second, lower the dumbbells and repeat 10 to 12 times.

Deltoid Extensions

Deltoid extensions are performed with a single handle and cable machine. After attaching the handle to a low setting, stand with your right shoulder facing the weight stack. Reach down and grab the handle with your left hand and hold it in front of your right thigh with your palm facing you. In a steady, arcing motion, raise the handle up to your left side until your upper arm parallels the floor. After holding for a second, lower the handle down and repeat. After a set of 10 to 12 reps, switch sides.

References

• ExRx: Barbell Rear Delt Raise
• Shape Fit: Shoulder Exercises - One Arm Lying Rear Deltoid Raise
• My Fit: Shoulder/Deltoid Extensions