6 Rear Delt Exercises to Fix Your Rounded Shoulders and Spine

If you did your best to improve your posture simply by “standing straight” to end up with a rounding by default spine minutes later, don’t feel bad. Slouching is a tough habit to break, and your muscles can work against you.

Noam Tamir, CSCS, CEO and owner of TS-Fitness in New York, says The runner’s world that the anterior deltoids, or “deltoids”, located at the front of the shoulders, are often more developed than the posterior deltoids, located on the posterior part of the shoulders. This, he explains, is due to “lifestyle use.”

“We push much more than us shoot,” he says. Even when we don’t get started shoesbench pressing a barbell or doing boards, we push grocery carts, strollers, furniture and doors. “That imbalance can cause rounded shoulders and bad position,” he says.

Why cyclists need rear delta exercises to improve their posture

leaning forward shoulders and a rounded spine can be problematic for cyclists. More specifically, it can cause discomfort on the bike (as well as at your desk) that can derail your journeys, thanks to symptoms such as Back ache, neck painor even wrist pain due to shifted weight distribution. It can also lead to inefficiencies while cycling, especially if it causes you to lose core stability.

To correct poor posture, Tamir recommends specifically targeting the rear deltoids of your strength training– but don’t overdo it. “The rear deltoids are small muscles and tire quickly,” he says. He suggests choosing some of the following rear delt exercises for better postureand incorporate them into your training.

How to use this list: Select two of the exercises below to incorporate into your bodybuilding exercise. Perform the indicated number of repetitions, resting for about a minute between sets.

Each move is demonstrated by Tamir in the video above so you can learn proper form. You will need a medium weight set dumbbellsan adjustable bench and an exercise mat to do all these movements.

1. Curved Back Delt Fly with Rotation

rear delt exercises for better posture, bent over the rear delt with rotation

Noam Tamer

Why it works: “The curved back delt fly with rotation is a great move because it rotates the shoulder allowing for a greater range of motion and activation,” says Tamir.

How to do: Stand with your feet shoulder-width apart, knees slightly bent, holding a dumbbell in each hand, palms facing each other. Maintaining a flat back and a neutral neck, bend forward at the hips about 45 degrees and let the arms hang down. Engage the core and pull the shoulders down and back. This is the starting position. With elbows slightly bent, raise arms out to sides to shoulder height. When lifting dumbbells, rotate the shoulders outward so the palms are facing forward (thumbs up) at the top of the lift. Rotate the shoulders from the inside out as you lower the weights back to the starting position. Repeat. Do 12 reps.

2. Row supported by leaning arm

rear delt exercises for better posture, single arm bent on supported row

Noam Tamer

Why it works: This multi-joint exercise incorporates more muscle groupscompared to the other rear delta isolation moves on this list, which means you can lift quite a bit heavierTamir said.

How to do: Hold a dumbbell in your left hand, stand to the left of a bench (or other stable knee-high surface), and place your right knee and right palm on the bench so that you are in a supported position and leaning. Keeping your back flat, neck neutral, and core engaged, let the dumbbell hang down, palm inward. Engage the core and pull the shoulders down and back. This is the starting position. Pull the dumbbell back and up to the hip, keeping the elbow close to the body. Then, straighten your arm to return to the starting position. Repeat. Do 10 reps. Then switch sides.

3. Chest-Leaning Facial Traction

rear delt exercises for better posture, chest supported face pull

Noam Tamer

Why it works: The chest-supported face pull is another multi-joint exercise you might want to grab heavier for. dumbbells. “These higher weight-bearing exercises can help balance out all the forward-loaded movements that we do,” says Tamir.

How to do: Place an adjustable bench at a 45 degree incline. Holding a dumbbell in each hand, straddle the bench and lean forward to rest your chest against the slope. Straighten the arms to lower the weights directly below the shoulders, palms down. This is the starting position. Keeping your back flat and your neck neutral, bend your elbows and use upper back and shoulder muscles to pull the dumbbells up and toward the shoulders. Then lower back to the starting position. Repeat. Do 10 reps.

4. Quadruped Single-Arm Rear Delta Fly

rear delt exercises for better posture, one arm quadruped rear delt fly

Noam Tamer

Why it works: “The one-armed quadruped rear delt fly activates your heart while helping you focus on one side of the deltoids,” says Tamir.

How to do: Start on all fours, shoulders above wrists and knees below hips. Keep the right palm on the floor, with the left hand holding a dumbbell. Maintaining a flat back and a neutral neck, engage the core and pull the shoulders down and back. With the elbow slightly bent, raise the left arm out to the side at shoulder height. Lower back to the starting position. Repeat. Do 10 reps. Then switch sides.

5. Chest Supported Back Delta Extension

rear delt exercises for better posture, chest supported rear delt extension

Noam Tamer

Why it works: This move hits the muscles we tend to overlook, says Tamir, and works to improve your upper body. stability.

How to do: Place an adjustable bench at a 45 degree incline. Holding a dumbbell in each hand, straddle the bench and lean forward to rest your chest against the slope. With elbows straight, pull arms back so dumbbells are at sides and in front of hips, palms facing you. This is the starting position. Keeping elbows extended, back flat, and neck neutral, use your upper back and shoulder muscles lifting dumbbells up and behind the hips. Lower back to the starting position. Repeat. Do 15 reps.

6. Chest Supported Rear Delt Fly

rear delt exercises for better posture, chest supported rear delt fly

Noam Tamer

Why it works: “Because the body is supported in this exercise, you’ll be able to lift heavier weights for more volume,” says Tamir. It helps to improve your upper body strength.

How to do: Place an adjustable bench at a 45 degree incline. Holding a dumbbell in each hand, straddle the bench and lean forward to rest your chest against the slope. Straighten the arms to lower the weights directly below the shoulders, palms facing each other. Maintaining a flat back and a neutral neck, engage the core and pull the shoulders down and back. This is the starting position. With elbows slightly bent, raise arms out to sides to shoulder height. Lower back to the starting position. Repeat. Do 12 reps.

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