It’s not every day that you hear someone say “it’s rear delts day at the gym!” You typically hear people say “it’s shoulder day” and you see popular exercises such as the overhead press, front or lateral raises, and upright rows being performed.
Don’t get me wrong, these are all great shoulder exercises for strengthening your deltoids—“delts” for short—the large triangular-shaped muscles that give your shoulders their rounded contour. I know because I use all of these exercises as part of my workout routine!
The problem is that none of these exercises actually target your rear delts. Rear delts you ask? Yes, the all-important rear delts that our high school PE teacher conveniently never taught us about.
Our delts are made up of three distinct parts (front, mid, and rear) and all the previously mentioned shoulder exercises target either the front or mid delts. The rear delts are frequently ignored or forgotten about.
That’s a problem because giving the rear delts a little love and attention can help you improve posture, reduce the risk of injuries, and boost athletic performance. Let’s also not forget that strong rear delts also look great in a tank top.
Shoulder anatomy made simple
One of the main muscles that moves your shoulder is your deltoid. The word “deltoid” comes from the Greek letter “delta” which is shaped like a triangle. Your deltoids are named as such because they look like an upside-down triangle. Actually, they’re shaped more like a half cone, but close enough.
This muscle wraps from your collar bone to the spine of your shoulder blade on top and converges on the side of your upper arm or humerus about a third of the way down. As mentioned earlier, your deltoids are made up of three distinct parts (front, mid, and rear).
Your front, mid, and rear delts primarily work to lift your arms forward, sideways, and backward, respectively. Your front delts also rotate your arms inward while your rear delts rotate your arms outward.
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