The rear delts function like a back muscle – they help you pull your arms downwards and/or backwards.
They get quite involved in your back training but it’s important to add in at least one isolation exercise in your shoulder program to strengthen them.
Here’s how to do it:
- Facing the pulley machine bend over until you are parallel to the floor.
- Hold each cable with the opposite hand.
- Create tension as you slightly pull your arms away from your side – about 30-45 degrees.
- Pause on the top and slowly bring your arms down to starting position.
Key points to remember:
- Avoid retracting your shoulder blades so that you isolate the rear delt.
- Make sure the pinky (outer palm) side of your hand is leading the way.
- Keep elbows up high to avoid using your back muscles.