Reverse machine flyes

Another method of doing reverse shoulder fly’s is by using the Butterfly machine. The rear deltoid are the primary movers in this exercise along with the rhomboids and mid traps.

Email this to someoneShare on Google+Tweet about this on TwitterShare on LinkedInShare on Facebook

10 Reps, 3 Sets

Reverse flyes

The reverse fly is a great way to target the posterior muscles of the upper back, including the rhomboids and the traps muscles.

Email this to someoneShare on Google+Tweet about this on TwitterShare on LinkedInShare on Facebook

10 Reps, 3 Sets

Low pulley row to neck

This exercise is used to strengthen the rear deltoid muscles. Make sure to keep your elbows high throughout the movement, this will keep an emphasis on your rear delts.

Email this to someoneShare on Google+Tweet about this on TwitterShare on LinkedInShare on Facebook

10 Reps, 3 Sets

Cable seated lateral raise

Cable seated lateral raise increases strength of the rear part of the shoulder region, while increasing stability throughout the core.

Email this to someoneShare on Google+Tweet about this on TwitterShare on LinkedInShare on Facebook

10 Reps, 3 Sets

Cable rope rear delt row

The Cable rope rear delt row requires a special technique. You need to keep your torso straight without arching your lower back and your elbows in the same position throughout the exercise, so you can really hit your rear delts.

Email this to someoneShare on Google+Tweet about this on TwitterShare on LinkedInShare on Facebook

10 Reps, 3 Sets

Cable rear delt fly

The Cable rear delt fly mainly targets the posterior muscle. The key here is to do this exercise with very slow motion to get the best out of it and feel your rear delts burn.

Email this to someoneShare on Google+Tweet about this on TwitterShare on LinkedInShare on Facebook

10 Reps, 3 Sets

Bent Over low-pulley side lateral

The bent over cable lateral raise is a great exercise for targeting your rear deltoids, traps and lower back. The cable machine offers a consistent resistance than a a dumbbell bent over raise.

Email this to someoneShare on Google+Tweet about this on TwitterShare on LinkedInShare on Facebook

Bent Over dumbbell rear delt raise

This exercise is great for your upper back and shoulders. The dumbbell bent over delt raise is a variation of the standard rear delt row that allows you to use a bench to stabilize your movement.

Email this to someoneShare on Google+Tweet about this on TwitterShare on LinkedInShare on Facebook

10 Reps, 3 Sets

Barbell rear delt row

Rear deltoid row is an isolation exercise and are a great way to work your upper body parts heavily concentrating on the posterior deltoid muscle.

Email this to someoneShare on Google+Tweet about this on TwitterShare on LinkedInShare on Facebook

10 Reps, 3 Sets