When it comes to building a well-rounded physique, it's important to target all muscle groups, including the rear delts. The rear delts are often neglected in training, but they play an important role in shoulder health and overall appearance. One effective way to train the rear delts is through cable exercises.
Why Cable Exercises?
There are several reasons why cable exercises are a great option for targeting the rear delts:
- Cables provide constant tension throughout the movement, which can lead to more muscle activation and growth.
- Cables allow for a greater range of motion, which can help to fully stretch and contract the rear delt muscles.
- Cables provide a variety of attachment points and handles, allowing for different angles and grips to target the rear delts from various directions.
Cable Rear Delt Fly
The cable rear delt fly is a classic exercise that targets the rear delts. Here's how to perform it:
- Attach a D-handle to a low-pulley cable machine.
- Stand facing the machine and grab the handle with your right hand.
- Step back with your right foot and lean forward slightly, keeping your back straight.
- Extend your arm straight out to the side, with your elbow slightly bent.
- With control, bring your arm back in towards your body, squeezing your rear delt at the top of the movement.
- Repeat for desired reps, then switch sides.
Cable Face Pulls
Cable face pulls are another effective exercise for targeting the rear delts, as well as the upper back and rotator cuff muscles. Here's how to perform them:
- Attach a rope to a high-pulley cable machine.
- Stand facing the machine and grab the rope with an overhand grip.
- Step back a few feet and lean back slightly, keeping your core engaged.
- Keeping your elbows high and out to the side, pull the rope towards your face.
- Squeeze your rear delts and upper back at the top of the movement.
- Lower the rope back down with control, then repeat for desired reps.
Cable Reverse Fly
The cable reverse fly is a variation of the classic dumbbell exercise, and it can be a great way to isolate and target the rear delts. Here's how to perform it:
- Attach two D-handles to a low-pulley cable machine.
- Stand facing away from the machine, with one handle in each hand.
- Step forward slightly and lean forward, keeping your back straight.
- With your elbows slightly bent, raise your arms out to the sides and squeeze your rear delts at the top of the movement.
- Lower your arms back down with control, then repeat for desired reps.
Cable Pull-Aparts
Cable pull-aparts are a simple yet effective exercise for targeting the rear delts and improving posture. Here's how to perform them:
- Attach a rope to a low-pulley cable machine.
- Stand facing away from the machine and grab the rope with both hands, with your palms facing down.
- Extend your arms straight out in front of you, with your elbows slightly bent.
- Pull the rope apart, squeezing your rear delts and upper back at the end of the movement.
- Lower the rope back down with control, then repeat for desired reps.
Conclusion
Incorporating cable exercises into your training routine can be a great way to target the often-neglected rear delts. By using cables, you can provide constant tension, a greater range of motion, and a variety of angles and grips to fully stimulate the muscles. Give these cable exercises a try and see how they can improve your shoulder health and appearance.