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If you want to hit your lateral deltoids, I recommend these delt exercises: Dumbbell Butterfly Raise, Dumbbell Hip Huggers, and Bodyweight Side Lateral Raise. Finally, Underhand Rear Delt Raise, Dumbbell Swimmers, and Reverse Iron Cross are great to target the rear delts. For each of these exercises, aim for 10-12 reps with good, solid form.
Some of the best exercises for rear delt growth include reverse flyes, bent-over lateral raises, and prone incline lateral raises. Additionally, you should keep your rep range moderate (8-12 reps) and focus on using a weight that allows you to complete all the prescribed reps with proper form.
Stop doing the rear delt fly! In this article I'll tell you why rear delt flyes limit your gains and what rear delt exercises to do instead.
If you need a shoulder exercise to help you build bigger side delts and rear delts without having to use the same weights that you usually do, then this is t...
90% of all guys who lift weights don't even do the WRONG version of this rear delt exercise!! I'm going to show you how to do it RIGHT!
WRAPAROUND REAR DELT ROW. If you have access to a cable machine, a great way to hit the rear delts (besides doing facepulls,) is by performing the Wraparound Rear Delt Row. This shoulder exercise is great because it not only gets the shoulders into external rotation, but it puts the rear delt on stretch at the bottom position of the exercise.
17 Οκτ 2024 · Bent-Over Dumbbell Reverse Fly. The bent-over dumbbell reverse fly is a classic rear delt exercise that effectively isolates the rear delts. To perform this move: How to Do It: Stand with your feet hip-width apart, holding a dumbbell in each hand. Bend your knees slightly and hinge at the hips, keeping your back flat.
