8 Ways to Grow Your Rear Delts

1. Barbell Row: The barbell row is a great exercise for targeting the rear delts, as well as the upper back and lats. To perform the exercise, start by standing in front of a barbell with your feet shoulder-width apart. Bend down and grab the barbell with an overhand grip, making sure that your hands are slightly wider than shoulder-width apart. Keep your back straight and your core engaged, and then lift the barbell up towards your chest, squeezing your shoulder blades together as you lift.

2. Dumbbell Row: The dumbbell row is similar to the barbell row, but it allows for a greater range of motion and can be more effective for targeting the rear delts. To perform the exercise, start by standing with your left foot forward and your right foot back, holding a dumbbell in your left hand. Bend down and place your right hand on a bench or other stable surface for support. Keep your back straight and your core engaged, and then lift the dumbbell up towards your chest, squeezing your shoulder blade as you lift.

3. Reverse Fly: The reverse fly is a great exercise for targeting the rear delts, as well as the upper back and shoulders. To perform the exercise, start by standing with your feet shoulder-width apart and your knees slightly bent. Hold a pair of dumbbells in front of your thighs with your palms facing each other. Keeping your elbows slightly bent, raise the dumbbells out to the sides, squeezing your shoulder blades together as you lift.

4. Pull-Up: The pull-up is another great exercise for targeting the rear delts, as well as the upper back and lats. To perform the exercise, start by hanging from a pull-up bar with your hands slightly wider than shoulder-width apart and your palms facing away from your body. Keeping your core engaged and your body straight, pull yourself up towards the bar, squeezing your shoulder blades together as you lift.

5. Face Pull: The face pull is an isolation exercise that targets the rear delts specifically. To perform the exercise, start by attaching a rope handle to a cable machine and selecting the appropriate weight. Stand facing the machine and grab the rope handles with your palms facing each other. Pull the rope towards your face, squeezing your shoulder blades together as you lift.

6. Bent-Over Lateral Raise: The bent-over lateral raise is a great exercise for targeting the rear delts, as well as the upper back and shoulders. To perform the exercise, start by standing with your feet shoulder-width apart and your knees slightly bent. Bend forward at the waist, keeping your back straight and your core engaged. Hold a pair of dumbbells in front of your thighs with your palms facing each other. Keeping your elbows slightly bent, raise the dumbbells out to the sides, squeezing your shoulder blades together as you lift.

7. Inverted Row: The inverted row is a great exercise for targeting the rear delts, as well as the upper back and lats. To perform the exercise, start by lying on your back under a bar or other sturdy surface. Reach up and grab the bar with an overhand grip, making sure that your hands are slightly wider than shoulder-width apart. Keep your core engaged and your body straight, and then pull yourself up towards the bar, squeezing your shoulder blades together as you lift.

8. Cable Reverse Fly: The cable reverse fly is similar to the dumbbell reverse fly, but it allows for a greater range of motion and can be more effective for targeting the rear delts. To perform the exercise, start by standing in front of a cable machine with your feet shoulder-width apart and your knees slightly bent. Select the appropriate weight and attach a rope handle to the low pulley. Stand facing away from the machine and grab the rope handles with your palms facing each other. Keeping your elbows slightly bent, pull the rope towards your body, squeezing your shoulder blades together as you lift.

It's important to note that these exercises should be done with proper form and a weight that is challenging enough to fatigue the muscle by the last repetition, but not to the point of failure. It's also important to include a variety of exercises to target the rear delts, as well as the other muscles that work in conjunction with them, such as the upper back and lats.

In addition to these exercises, it's also important to include cardio and conditioning work as part of your overall fitness routine. This can help to improve your overall health and fitness, as well as to burn calories and promote weight loss.

Another important aspect of growing your rear delts is to pay attention to your diet and nutrition. Eating a diet that is high in protein and low in processed foods can help to support muscle growth and repair, as well as to promote weight loss and overall health.

In conclusion, growing your rear delts takes a combination of consistent exercise, proper form, challenging weight, and a well-rounded fitness routine that includes cardio and conditioning work, and a healthy diet. By incorporating these 8 exercises into your workout routine and being consistent in your efforts, you'll be on your way to achieving the strong, defined rear delts you've been striving for.