The best exercise for rear delts is descending sets of bent-over dumbbell flyes. Take a weight you can do 12 reps
with. Then make 3 cheated reps. Without any rest drop down a weight and take new pair of dumbbells you able to do
about 10 reps with. Continue to decrease a weight set by set doing 5-10 reps until your muscles give up. Rest about
2 minutes and make one more set, following the above mentioned technique. 2 sets are sufficient.
Reverse Pec deck machine.
Rear delt machine.
Standing cable reverse fly.
One-arm bent-over cable lateral raise.
Bent-over dumbbell lateral raise.
Incline bench bent-over dumbbell lateral raise.
Head-supported bent-over dumbbell lateral raise.
Seated bent-over lateral raise.
REAR-DELT RAISE VARIATIONS
1 STANDING BENT-OVER WITH DUMBBELLS
This basic free-weight movement is done standing while you’re bent over at the hips with your knees slightly bent and lower back arched. It allows you to use a little body English through the knees and hips to keep the weight moving. Bring the dumbbells out to your sides in a wide arc as high as you can, maintaining a slight bend in your elbows.
STANDING BENT-OVER WITH DUMBBELLS
2 SEATED BENT-OVER WITH DUMBBELLS
The motion here is the same as the standing version, but when you do it seated, it’s much more difficult to cheat, so this move is harder than when standing. You typically have to use less weight because you’re unable to generate as much momentum through the lower body.
SEATED BENT-OVER WITH DUMBBELLS
3 SEATED BENT-OVER ON AN INCLINE BENCH
This is another rear-delt raise variation that reduces momentum. Here, you lie on a moderately inclined bench and perform the same motion as above. Brace your feet to stabilize your body. As you complete the lift, try to keep your chest pressed against the pad to reduce momentum.
SEATED BENT-OVER ON AN INCLINE BENCH
4 STANDING BENT-OVER WITH ONE ARM USING A DUMBBELL
With your free hand holding a bench to stabilize your body, this variation allows you to focus on each side individually and correct any strength imbalances. Again, when standing, you’re also able to generate a bit of momentum through your knees and hips.
STANDING BENT-OVER WITH ONE ARM USING A DUMBBELL
5 SEATED REVERSED ON A PEC DECK MACHINE
On machines, you don’t have to worry about controlling the movement pattern, which is especially useful toward the end of a workout when you’re highly fatigued and have trouble controlling the movement arc.
This machine forces you to lock your arms in the slightly bent position, which is especially helpful if you have the bad habit of extending your arms at the end of the range of motion. This motion can also be done one arm at a time.
SEATED REVERSED ON A PEC DECK MACHINE
6 STANDING WITH TWO ARMS USING UPPER CABLES