Building up the back of the shoulders can be aesthetically appealing as well as prevent injuries stemming from daily use. The muscles in this area include the rear, or posterior, deltoids and a small group of muscles known as the rotator cuff. Exercises can be done with resistance bands, dumbbells and a cable machine to achieve strength, size and definition.
Internal and External Rotations
Internal and external rotations are popular rotator cuff exercises that are performed with rubber resistance bands. To do external rotations, secure one end of the band around a door knob, stand with your right shoulder facing the door and wrap the other end of the band around your left hand. Keeping your upper left arm tight to your side and your elbow bent 90 degrees, rotate your lower left arm laterally to your left as far as possible and move it back in. Act as if your lower arm is a swinging gate.
Internal rotations are done the same way, but this time wrap the band around the hand closest to the door. Rotate your lower arm across your belly, move it back out and repeat. Perform 10 to 12 reps with each exercise.
Reverse Lateral Dumbbell Raises
Lateral raises from a standing position place most of the emphasis on your lateral delts. By using a bench, you shift the focus to the back of your shoulders. Lie face-down on the bench with your arms hanging down in front of you, dumbbells in your hands and palms facing each other. Steadily lift the weights up until your arms parallel the floor, lower them back down and repeat for 10 to 12 repetitions. When lifting the weights, squeeze your shoulder muscles at the top of the movement.
Reverse Flys
Flys are inner chest exercises performed with dumbbells. By making an adjustment with your body position and using a cable machine, perform reverse flys to target your rear delts. Fasten a single handle to each side of the cable machine, kneel on the floor in front of and between the stacks, and hold a handle in each hand. Your arms should be straight in front of your chest at this point. Keeping your arms straight, pull the handles back and at a downward angle until your arms line up with your body. Slowly return to the starting point and repeat 10 to 12 times.
Rear Delt Rows
A rear delt row is a variation of the bent-over row back exercise and it is done with a barbell. Pick the bar up from the floor with your hands in a wide, overhand grip, bend your knees slightly and let the bar hang straight down toward the ground in front of you. Your back should be slightly higher than parallel to the floor at this point. In a steady motion, pull the bar up to your chest and flare your elbows out to the sides. Slowly lower and repeat 10 to 12 times.
Cable Rear Delt Pull
Rear delt pulls work your shoulders from a standing position with one side of a cable machine. Attach a single handle to a shoulder-high setting, stand with your left shoulder facing the weight stack and grab the handle with your right hand. Your arm should be across your upper chest at this point and you should have a 45-degree bend in your elbow. In a steady motion, pull the handle out to your right side until the cable is right next to your chest. Slowly return to the starting point and repeat. After doing 10 to 12 reps, switch sides.
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