Seated bent-over row Why it rocks:“This is a great rear delt move because it can be done bilaterally or unilaterally, and can be done with heavier weights,” says Pruett. That said, if you’re a beginner, start with light to medium weights (think 10 to 20 pounds) to nail form and...
If you're looking to build wider shoulders, you need to know the best side delt exercises to help you do the job. We'll show you a few rear delt moves too!
The rear deltoids are critical to proper mobility and posture. Try these eight rear delt exercises to strengthen and stabilize your upper back.
Without moving your torso, raise the dumbbells up and away from your body in a fixed arc, keeping a slight bend in your elbows. Squeeze your shoulder blades together at the top of each rep (B) before slowly lowering the dumbbells back down to a hang and repeating. Bent-Over Rear Delt ...
"The real dangers happen when you start to lower the dumbbells: you're getting into this eccentric internal rotation again." Behind-the-neck Press Yes, it was included in Arnold Schwarzenegger's Encylopedia of Modern Bodybuilding. But much like with the upright row, this move puts you in ...