Your rear deltoids are located on the back of your shoulder. The rear deltoids help balance your shoulders and protect against rotator cuff problems. The rear delt row, rear lateral raise, standing cross row and delt flies are all exercises that will help give your rear deltoids an essential workout.
Rear Delt Row with Dumbbell
Lie on your chest on a weight bench, grasping a dumbbell in each hand. Start with the dumbbells below you with your arms almost straight below your chest. Slowly bend at the elbows and bring the dumbbells toward your body until your elbows are as far back as you can push them. Return to the original position. Perform three sets of 10 repetitions.
Rear Lateral Raise
This exercise may be performed with dumbbells or with two cables on opposite sides. Grab the dumbbells or the handles of the cable and bend at the waist slightly, bending your knees to prevent excess strain on your back. Starting with your arms wide and keeping your arms slightly bent, bring the dumbbell or handle toward your body until your arms overlap in front of your chest. Slowly return to the original position. Perform three sets of 10 repetitions.
Standing Cross Row
Using dumbbells or a cable from opposite sides, grasp a dumbbell or cable handle in each hand while standing up straight. Push your arms straight out from your body so your hands are level with the tops of your shoulders. Maintaining this level with your arms, bend your elbows and push the weights in front of your chin and overlap your arms. Return to the original position. Perform three sets of 10 repetitions.
Delt Flies
Sit on the edge of a chair or weight bench grasping a dumbbell in each hand. Bend your upper body forward until it is almost parallel with the floor. Raise the dumbbells out to your sides until your arms are parallel with the floor, keeping your arms slightly bent at the elbow. Slowly bring the dumbbells toward your body in an arch motion while maintaining bent elbows. Return to the original position. Perform three sets of 10 repetitions.
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