Exercises for the Rear Deltoid Muscles

*All illustrations reprinted with permission from ISSA and Fred Hatfield

Exercise: Execution:
Bent Over Lateral Raises
Difficulty Level: Medium		 Execution:

  1. Grab two dumbbells and rest your head on a bench. (Resting head on bench optional)

  2. Raise the dumbbells outwards in a flying movement until the dumbbells are even with the ears.

  3. Lower the dumbbells back to the starting posistion and repeat for recommended number of reps.

  • Targets rear delts, lats, and rhomboids.
Seated Dumbbell Press
Difficulty Level: Medium		 Execution:

  1. Grab two dumbbells and sit on a bench with back straight. (You can use a bench with a back rest)

  2. Start with the dumbbells a little wider then shoulder width. Hold the dumbbells at head level and push them up.

  3. After reaching the top, lower the dumbbells back to the starting position.

  4. Repeat for recommended number of reps.

  • This exercise targets the whole shoulder.