8 Rear Delt Exercises to Improve Your Posture and Help You Stand Tall
Having good posture can help us look better, engage our muscles more effectively, and have less pain in our necks, backs, and shoulders. One of the main muscles that can help us improve our posture is our rear delts, the upper portion of our shoulder blades.
Here are 8 exercises to help improve your posture, enhance your rear delts, and help you stand taller:
Bent-Over Rear Delt Fly
Begin by standing straight, your feet shoulder-width apart and your hands together in front of you. Bend at the hips into a slight bend, allowing your arms to drop below shoulder level. Begin to move your arms apart, bending at the elbows, until you feel a stretch in your shoulder blades. Once the stretch is felt, slowly bring your arms back until they are pushed together again. Repeat slowly.
Seated Rear Delt Fly (With Resistance Band)
Loop one end of a resistance band around a sturdy object and hold the other end between your hands. Sit on the floor and position your feet slightly wider than shoulder-width apart. Place the band so there is tension in it. Bend forward at the hips and bend your elbows slightly. Begin to move your elbows outwards, feeling the band pull on your shoulder blades. Once you feel the pull, slowly move your arms back towards each other. Repeat slowly.
Bent-Over Lateral Raises
Holding a pair of dumbbells, stand with your feet slightly wider than shoulder-width apart. Bend at the hips into a slight bend, allowing your arms to hang down below shoulder level. Slowly draw both arms out to the side, creating a ‘T’ shape with your body. Control the motion of your arms as they go out, feeling the stretch in your rear delts. Once your arms are raised, lower both arms until they are below your shoulders. Repeat slowly.
Reverse Fly
Holding a pair of dumbbells, stand with your feet shoulder-width apart. Bend forward at the hips, allowing your arms to hang below your shoulders. Begin by raising both arms up, moving them back and apart until you feel a stretch in your rear delts. Once the stretch is felt, lower the arms back to their starting position. Repeat slowly.
Standing Face Pulls
Using a cable machine, take the attachment and grip it with both hands. Stand with your feet shoulder-width apart and slightly bend at the knees. Begin to pull back with your hands, feeling the stretch in your rear delts. Once the stretch is felt, slowly return the arms to their starting position. Repeat slowly.
Face Pull with External Rotation
Using a cable machine, take the attachment and grip it with both hands. Stand with your feet shoulder-width apart and slightly bend at the knees. Begin to pull back with your hands, feeling the stretch in your rear delts. Once the stretch is felt, turn your hands outward, rotating your hands away from the center of your chest. Once the stretch is felt, slowly return the arms to their starting position. Repeat slowly.
Single Arm Standing Reverse Fly
Holding a pair of dumbbells, stand with your feet shoulder-width apart. Bend slightly at the hips, shifting your weight to one side. Bend your arm nearest to the ground into a 90-degree angle and hold the dumbbell in the same hand. Begin to raise the dumbbell up and out until you feel a stretch in your opposite shoulder blade. Once the stretch is felt, lower the dumbbell back to its starting position. Switch arms and repeat the same motion with the other arm.
Plank with Arm Raises
Begin in a plank position with your elbows and toes on the ground. Gently raise one arm to the ceiling until you feel a stretch in your shoulder blade. Hold the stretch for a few seconds, then slowly lower the arm back to the ground. Switch arms and repeat the same motion with the other arm.
By doing these exercises regularly, you can improve your posture, engage your rear delts, and help you stand taller. Additionally, these exercises can help you when lifting weights, giving you extra support to build muscle and stay safe in each exercise. Give them a try and reap the benefits of better posture.