You can't neglect your rear deltoids if you want to build strong and balanced shoulders; cable exercises are one of the best ways to work your rear delts.
This article will show you some of the best cable exercises for rear delts to incorporate into your shoulder routine. These exercises will help you isolate and activate your rear delts and work your other shoulder muscles and upper back.
Here are the best cable exercises for targeting your rear delts. You will need access to a cable machine or a set of resistance bands to perform these exercises.
Cable face pulls are one of the most effective exercises for rear delts and improving your posture and shoulder health. They target the rear delts, traps, rhomboids, and rotator cuff muscles, which are all important for stabilizing and retracting shoulder blades.
To perform cable face pulls, attach a tricep rope extension to a high pulley on a cable machine. Stand facing the machine with your feet shoulder-width apart and grab the rope with both hands. Pull the rope towards your face, keeping your elbows high and flared out. Squeeze your shoulder blades together at the end of the movement and hold for a second. Slowly return to the starting position and repeat.
You can also perform this exercise with resistance bands by anchoring them to a sturdy object above your head and similarly pulling them toward your face.Cable rear delt flies are another great exercise for isolating your rear delts. They mimic the motion of a reverse fly but with cables instead of dumbbells or a machine. This allows you to keep constant tension on your rear delts throughout the movement and avoid momentum or cheating.
Attach a single handle to each side of a cable crossover machine (or a cable tower machine) to perform cable rear delt flies. Stand in the middle of the machine with your feet shoulder-width apart and grab one handle with each hand. Cross your arms in front of you so your right hand holds the left handle and vice versa. Keeping a slight bend in your elbows, open your arms to the sides until they are parallel to the floor. Squeeze your rear delts at the end of the movement and hold for a second. Slowly return to the starting position and repeat.
You can also perform this exercise with resistance bands by anchoring them to a sturdy object at chest level and crossing them before grabbing them with each hand. Cable reverse grip rows are a variation of cable rows that emphasize your rear delts more than your lats or biceps. By using a reverse grip (palms facing up), you increase the involvement of your rear delts in pulling your elbows back. You also work your lower traps, which help depress your shoulder blades.
To perform cable reverse grip rows, attach a straight bar to a low pulley on a cable machine. Sit on a bench or stool facing the machine with your feet flat on the floor and grab the bar with both hands using a reverse grip. Lean back slightly and keep your back straight and chest up. Pull the bar towards your lower chest, keeping your elbows close to your body. Squeeze your rear delts and lower traps at the end of the movement and hold for a second. Slowly return to the starting position and repeat.
You can also perform this exercise with resistance bands by anchoring them to a sturdy object at knee level and sitting on the floor before grabbing them with both hands using a reverse grip.
Cable exercises are a great way to target your rear delts, the often neglected muscles at the back of your shoulders. They can help you improve your posture, prevent injuries, and enhance your overall shoulder development. Try them out and see how they can improve your shoulder health and appearance!
