The more you lift and the more compound exercises you do the more you start to develop your muscle groups. Today we are looking at the 5 best compound rear delt exercises. Having strong rear delts is great for overall shoulder size as well as strengthening your back by stabilizing your shoulders and can also help to improve your posture.
Having a strong back and core by performing these rear delt exercises provides many benefits, such as improving your performance in everyday life with bending, picking things up, activities and housework. It also enables you to get the most out of your workouts.
Benefits of performing the best compound rear delt exercises
Performing the best compound rear delt exercises enables you to work multiple muscle groups at once leading to burning more overall fat, increasing more overall strength and building more overall muscle. This makes adding effective compound rear delt exercises to your workouts an efficient and effective way of working out your rear delts.
So, with all these benefits described let’s get into the 5 best compound rear delt exercises.
1. Bent-over row
The bent-over row is a fantastic back building exercise. Rows are a great way to develop, strengthen, tone and build muscle in your back and are also a great way to build and target your delts. Bent-over rows can be done with either a barbell, dumbbells, kettlebells, resistance bands or a barbell set up as a landmine. You can also use a landmine with a handle attachment to make it a T Row. A great way to put greater emphasis on your rear delts rather than your lats and lower back is by bringing the barbell or dumbbells etc. right up close to your chest.
2. Dumbbell bent over raises
Dumbbell bent over raises are an excellent exercise for targeting the rear delts, stand bent over and make sure your dumbbells are angled at 45 degrees, drive with your pinkies and make sure you squeeze and contract slowly at the top of the exercise. It is one of the best compound rear delt exercises for good reason. A similar exercise would be the reverse dumbbell fly, these and dumbbell bent over raises are also a great alternative to reverse flys done on a pec deck machine.
3. Face Pull
Face pulls can be done with either a rope on a cable machine, if you have access to a cable machine, or if you don’t you can always perform this exercise with resistance bands. Make sure you lead with your elbows in order to put as much emphasis on your rear delts as possible.
4. Landmine Row
Rows in general are great for developing and strengthening your back and the landmine row is another great row for hitting your rear delts. If you are keen on adding size to your rear delts doing lots of compound exercises like Rows are great for building muscle.
Cap Barbell: The Beast
This 7″ 20kg Olympic barbell is great for weightlifting, powerlifting or CrossFit and is the perfect companion for performing all your effective compound exercises. Built from solid steel with a black phosphate finish and able to handle a total max load capacity of 750 lbs makes it a great barbell for your home gym that will be up for what you throw at it as well as being durable enough to last a long time.
5. Pull ups
When thinking about specifically working out your delts you may not think about pull ups as one of the best compound rear delt exercises, but they are such solid compound exercise which target your arms, shoulders, back and core. Pull ups are an excellent efficient compound exercise and although you are not specifically targeting the rear delts, your rear delts will get efficiently worked by correctly performing the pull ups. Make sure to lower slowly from the top of the pull up in order to exaggerate the time under tension to help engage and build muscle in your back and rear delts.
Other best compound rear delt exercises:
- Rear dumbbell flys
- Barbell face pull
- T bar rows
- Pec deck reverse flys
Conclusion
I hope you enjoyed these 5 best compound rear delt exercises and give them all a try and find your favorite best compound rear delt exercises to incorporate into your workout sessions! Compound exercises are a great way to target multiple muscle groups to provide maximum effectiveness for toning, strengthening and building muscle during your workouts. As well as enjoying these 5 best compound rear delt exercises, here are also 4 of the best compound shoulder exercises. Enjoy!