7 Best Exercises to Improve Posterior Deltoid Strength

Strong shoulders do not just prevent injuries but have many real-life benefits as well. You can lift a heavy suitcase and pass food across the table as easily as you throw a baseball. Moreover, good shoulder training boosts self-confidence.

Though each muscle works together to help the shoulders in everyday functions like carrying heavy suitcases, developing posterior deltoid strength might not be easy. The exercises for posterior deltoid mentioned here will help you develop shoulder strength. Read on.

1. Dumbbell Reverse Fly

You can easily do this exercise at home. You can also do it in the gym. This exercise helps in strengthening the posterior deltoids and important upper back muscles. These, in turn, improve balance, poor posture and upright stance. 

Equipment Needed- Dumbbells

Muscles Involved- Rhomboid muscles in the shoulders and upper back region 

How to Do the Exercise- 

Given below are the steps to do Dumbbell Reverse Fly: 

Step 1: Hold dumbbells in each hand and stand with the feet at shoulder-width apart position 

Step 2: Push the hips back. Bring your chest forward in a hinge movement. Ensure that your torso is parallel to the floor. Hang your arms straight down with palms facing each other

Step 3: Ensure there’s a small bend in the elbows and raise your arms gradually to the sides till they reach shoulder level. Make sure you squeeze your shoulder blades together at the end of this particular movement

Step 4: Gradually return to the starting position and repeat the exercise

2. Single-Arm Bent Over Row

This is a multi-joint exercise that helps in strengthening the rear deltoids. If you do this particular exercise regularly, you can carry out daily activities with less discomfort and more ease.

Equipment Needed- Bench and Dumbbells

Muscles Involved- Biceps, Back, Posterior Deltoids and Transverse Abdominals

How to Do the Exercise-

Given below are the steps to do a single-arm bent-over row:

Step 1: First, position your left knee and left hand on a bench. Make sure that your left elbow is straight

Step 2: Slightly stretch your right leg behind you. Use the floor for support. Make sure that your back is flat and your spine is neutral

Step 3: Hold the dumbbell in your hand. Its weight should range from medium to heavy. With your arm, reach down towards the floor

Step 4: Slightly bend the right elbow. Pull it up and back and ensure that the upper arm is in line with the lower portion of the chest

Step 5: Squeeze the shoulder blades together and gradually lower the weight

Step 6: Go for 10-12 repetitions on one side before switching your side

3. Assisted Pullup

This exercise helps in building strength and improves body positioning and movement. It also improves stability and perfects body shape.

Equipment Needed- Assisted Pull-up Machine

Muscles Involved- Biceps, Middle and Lower Trapezius, Deltoids and Latissimus Dorsi

How to Do the Exercise-

Given below are the steps to this particular exercise:

Step 1: First, you must adjust the weight deduction on the machine’s side. Make sure that you choose the correct set and weight

Step 2: Get onto the knee pad and push it down till you can position both your knees on it. The hips should be positioned hip-width apart

Step 3: Stretch your hands up to hold the outer handles above. Make sure that your arms are placed away from the centre

Step 4: Widen your arms and return to the starting position

Step 5: Now, pull yourself up till your chin is at the same level or above the handles

Step 6: Hold the position for some time before lowering your body with control. Make sure that your shoulder blades remain engaged. Repeat the exercise

4. Dumbbell Bent-Over-Row

This exercise helps you strengthen your spine’s stability. It is a moderate-intensity exercise and helps you burn a lot of calories.

Equipment Needed- Dumbbells

Muscles Involved- Trapezius, Latissimus Dorsi, Infraspinatus, Teres Major, Teres Minor, Rhomboids, Brachialis and Pectoralis Major 

How to Do the Exercise- 

Given below are the steps to do this exercise: 

Step 1: Hold dumbbells in your hand and stand with your feet positioned at hip-width apart

Step 2: Push the hips back and move forward in a hinge movement till your torso is parallel with the floor. Ensure that your core is engaged. Hang your arms straight and ensure that the palms are facing one another 

Step 3: Make sure that your back is flat. Squeeze your shoulder blades and pull up the weights to your side

Step 4: Gradually return to the starting position and repeat

5. Rear Deltoid Machine

This machine helps you to exercise and strengthen your posterior deltoid muscles.

Equipment Needed- A Rear Deltoid Machine

Muscles Involved- Middle Trapezius, Rhomboids, Posterior Deltoids

How to Do the Exercise- 

The steps to exercise with this equipment are detailed below: 

Step 1: First, face the pad and sit on the machine. Arrange the height of the seat in such a way that the handles are at the same level as the shoulders

Step 2: Grip the handles and press the arms back. Ensure that your arms are straight/very slightly bent 

Step 3: Squeeze the shoulder blades together and hold the position for a few seconds

Step 4: Gradually go back to the starting position and repeat the exercise

6. Standing Bent Over Lateral Raise

This exercise improves the strength of posterior deltoids. Additionally, it improves posture and shoulder stabilisation. It helps in increasing energy levels and improves overall health.

Equipment Needed- Light to Medium Weight Dumbbells

Muscles Involved- Posterior Deltoids, Rhomboids, Middle Deltoids, Middle Trapezius

How to Do the Exercise- 

Steps to do this exercise are as follows:

Step 1: Hold the dumbbells and make sure that your palms are facing each other

Step 2: Stand with your feet shoulder-width apart. Bend your knees slightly. With a straight back, bend forward

Step 3: Raise your arms. It should look like you’re spreading your hands like wings. Make sure that your hands are parallel with the floor

Step 4: Squeeze the shoulder blades at the end of this particular movement

Step 5: Gradually return to the starting position. Make sure that the weights are light enough to do a minimum of 10-12 repetitions

7. Side-Lying External Rotation

This exercise ensures that your shoulders gain dynamic stability.

Equipment Needed- Dumbbell and Towel

Muscles Involved- Rotator Cuff, Rhomboids, Middle Trapezius, Rear Deltoid

How to Do the Exercise- 

Given below are the steps that you need to follow: 

Step 1: Hold a light dumbbell and lie on your side

Step 2: Place your upper arm on the side with the elbows positioned at right angles. Use a roll of towel to place between your torso and upper arm if you have broad shoulders

Step 3: Rotate your arm on your torso as far as possible. Don’t drift off your upper arm away from the body

Step 4: After holding for a few seconds, gradually return to the starting position. Repeat the exercise

People should avoid posterior deltoid workouts in the following situations:

• If they are suffering from shoulder injuries or any type of body pain
• If they have a fever or feel sick
• A person shouldn’t do these exercises if their doctor has advised against it
• If someone has fractured their arm bones, he/she should skip posterior deltoid exercises
• One should avoid workouts if they are suffering from sore muscles
• A person can skip posterior deltoid exercises if they are sleep deprived

Given below are details of the precautions that you need to take while doing deltoid strength exercises:

• If you are not comfortable doing a particular exercise, don’t proceed with it
• Make sure you do the exercise slowly. There’s no need to rush
• You need to use proper equipment. Wear the right kind of loose–fitting clothes and comfortable shoes
• Make sure you warm up appropriately before exercising
• Ensure that you drink water adequately every 20 minutes while exercising

To sum up, exercises for posterior deltoid help in strengthening your shoulders. This blog provides details of 7 exercises for rear deltoids. It provides steps and muscles involved in those exercises. Additionally, it also enumerates the circumstances when people should avoid these exercises. The precautions that are necessary for exercising have been mentioned for the benefit of the readers.