The rear deltoid is a small muscle on the back of your shoulder. To work this muscle, you typically perform rear delt raises in a bent-over position. However, you may find this position to be uncomfortable. If so, work your rear delts with rows or flyes in a kneeling position.
Rear Deltoid
The rear, or posterior, deltoid is a small muscle on the back of your shoulder. It works in conjunction with the anterior deltoid and lateral deltoid to move the shoulder. The rear deltoid is involved in several shoulder movements. It pulls the upper arm away from the chest with your elbows out to the sides, such as in a reverse flye or high row. You can perform both exercises in a kneeling position.
Kneeling Reverse Flye
You need an exercise band or a cable machine to do this exercise. Anchor the exercise band above you, such as at the top of a door. Position the cable pulleys near the top of the machine. Kneel facing the weight and grab a handle in each hand. Start with your arms extended out in front of you, your palms facing each other. Keep your elbows straight throughout the movement; only move your shoulders. Pull your arms back until they extend out at your sides with your palms facing forward.
Kneeling Rows
Like the kneeling reverse flye exercise, you need an exercise band or cable machine to do the kneeling row. Anchor the band or set the cable pulley at chest-height when you are in the kneeling position. Kneel facing the weight, and grab a handle in each hand with your palms facing the floor. Start with your arms extended in front of you. Pull the weight back, bending your elbows. At the midpoint of the movement, your upper arms extend out to your sides with your elbows at a 90-degree angle. Pause for a count, and then slowly release.
Considerations
The rear deltoid is a small muscle. It does not require heavy weights to challenge it. If you use much weight on the reverse flye or kneeling row, you may damage your shoulder muscle. Some cable machines have a minimum weight plate of 20 lbs. for each hand, which may be too heavy. If so, use an exercise band until you build up your strength.
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