The 5 Best Cable Rear Delt Exercises For Boulder Shoulders

As a private trainer, I’ve witnessed a typical oversight in lots of workout routines – neglecting the rear delts. Often missed by workouts that concentrate on more attractive muscle groups, the rear deltoids in the back of the shoulders play an important role in achieving a balanced and healthy shoulder construct. 

On this guide, I aim to focus on the importance of rear delt training, particularly by incorporating practical cable exercises. With their constant tension and variable resistance, cable exercises offer a superb means to see real rear delt growth. 

Table of Contents

• The Best Cable Rear Delt Exercises
• Cable Wide-Grip Row
• Reverse Cable Crossover
• Single-Arm Bent-Over Cable Rear Delt Fly
• Cable External Rotation
• Cable Face Pulls
• Cable Rear Delt Workout
• Rear Delt Cable Exercise Muscles Worked
• Incessantly Asked Questions

The Best Cable Rear Delt Exercises

When constructing solid and healthy rear delts, specializing in cable exercises offers a singular and effective approach to goal and develop these crucial muscles, providing advantages beyond aesthetics.

1. Cable Wide-Grip Row

The cable wide-grip row, while primarily targeting the mid-back and lats, significantly engages the rear delts. This exercise’s controlled, sweeping motion promotes rear delt development and enhances overall upper back strength and stability. 

Incorporating the rear delts into this compound movement creates a solid foundation for improved posture and a more sculpted shoulder profile.

The right way to perform:

1. Stand facing the cable setup together with your feet roughly shoulder-width apart.
2. Grab the cable rope attachment with an overhand grip, hands placed wider than shoulder-width.
3. Keep your chest up, shoulders back, and core engaged.
4. Pull the cable towards your chest by retracting your shoulder blades.
5. Pause on the movement’s peak, feeling the contraction in your rear delts.
6. Slowly return to the starting position, ensuring to take care of control throughout the motion.

2. Reverse Cable Crossover

The reverse cable crossover (also called the Cable Rear Delt Fly) takes the cake in isolating the rear delts, offering a focused mind-muscle connection and intense contraction. By working against the constant tension of the cable, this exercise not only enhances shoulder definition but in addition helps correct imbalances between the front and rear deltoids. 

Improved balance in shoulder development enhances joint stability and reduces the chance of injuries.

The right way to perform:

1. Set the cable machine at chest height.
2. Stand in the middle, holding a cable attachment in each hand.
3. Begin with arms crossed in front of you, palms facing down.
4. Keep a slight bend in your elbows and open your arms to the perimeters (shoulder height), squeezing your rear delts.
5. Pause on the fully contracted position, then return to the starting position.

3. Single-Arm Bent-Over Cable Rear Delt Fly

The only-arm bent-over cable rear delt fly introduces unilateral movement, which provides several advantages beyond rear delt development. This exercise demands the core and lower back for stabilization, helping to advertise overall functional strength. 

Moreover, its unilateral nature helps address strength imbalances between the left and right rear deltoids.

The right way to perform:

1. Set the functional trainer or cable machine to the bottom height setting.
2. Stand together with your left side facing the cable setup.
3. Grab the handle together with your right hand and bend on the waist, keeping your back straight.
4. Keep a slight bend within the elbow and lift your arm to the side, specializing in the rear delt contraction.
5. Lower the load at a controlled tempo and repeat for the specified reps before switching to the opposite side.

4. Cable External Rotation

Cable external rotation might seem to be a subtle exercise, but its advantages extend beyond the rear delts to the intricate muscles of the rotator cuff and is one of the vital used exercises in rotator cuff rehab work. This exercise also enhances shoulder joint stability by promoting external rotation, a critical think about stopping injuries. 

It complements the general development of the rear delts by strengthening the more minor, supporting muscles across the shoulder joint.

The right way to perform:

1. Set the cable machine at waist height.
2. Stand perpendicular to the machine together with your elbow bent at a 90-degree angle.
3. Hold the cable handle with the hand closest to the machine.
4. Rotate your arm outward against the resistance, feeling the activation within the rear delt and rotator cuff.
5. Return to the starting position and repeat before switching to the other side.

5. Cable Face Pulls

Cable face pulls are an incredibly versatile rear delt exercise that also targets the upper traps and rhomboids. This movement helps improve posture, strengthen the upper back, and improve shoulder stability. For those who’re on the lookout for more options, you may take a look at our Face Pull Variations.

The right way to perform:

1. Set the cable machine at upper chest height.
2. Attach a rope handle to the cable and grasp it with an overhand grip.
3. Step back to create tension within the cable and position yourself with a stable stance.
4. Pull the rope towards your face, keeping your upper arms parallel to the bottom.
5. Squeeze your rear delts on the movement’s peak, then return to the starting position.

Cable Rear Delt Workout 

Now that we have explored the person shoulder exercises, let’s put them together in an efficient cable rear delt workout routine. This routine may be performed as a standalone shoulder workout or incorporated into your existing training split.

• Cable Wide-Grip Row: 3 sets x 10-12 reps
• Reverse Cable Crossover: 3 sets x 12-15 reps
• Single-Arm Bent-Over Cable Rear Delt Fly: 3 sets x 12-15 reps per arm
• Cable External Rotation: 3 sets x 15-20 reps per arm
• Cable Face Pulls: 3 sets x 12-15 reps

Note:Adjust the load to your fitness level, ensuring proper form and control throughout each exercise.

Rear Delt Cable Exercise Muscles Worked

1. Posterior Deltoid Muscle (Rear)

Situated in the back of the shoulder, this muscle is the first focus during movements like reverse cable crossovers, single-arm bent-over cable rear delt fly, and cable face pulls. Targeting the posterior deltoids improves symmetry, making a well-defined and sculpted appearance within the rear shoulder region.

Strengthening the rear deltoid muscle enhances aesthetics and supports overall shoulder function, health, and stability.

2. Anterior Deltoid Muscle (Front)

In contrast to the rear delt, the anterior deltoid is positioned on the front of the shoulder. While cable rear delt exercises don’t directly goal the anterior delt, their contribution to overall shoulder development mustn’t be missed. 

The engagement of the rear delt muscles not directly complements the anterior deltoid, promoting balanced aesthetics across the whole shoulder region.

3. Lateral Deltoid Muscle (Medial)

The lateral deltoid, situated on the side of the shoulder, actively engages during specific cable exercises, corresponding to cable wide-grip rows and cable face pulls. These movements contribute to lateral delt development, emphasizing the shoulder’s width and definition. 

The lateral deltoid development helps in achieving a broad and powerful shoulder appearance.

Incessantly Asked Questions

How often are you able to train the rear delts?

Like all other muscle group, the perfect training frequency for the rear delts is determined by various aspects, including your overall training program, recovery capability, and individual goals. Nevertheless, I generally recommend training the rear delts by including specific exercises targeting this muscle group not less than 1-2 times per week.

Listed here are some considerations to assist determine the perfect training frequency in your rear delts:

Overall Training Split:

For those who follow a conventional split routine (e.g., push, pull, legs), incorporating rear delt exercises into your “pull” day is common. This ensures that your rear delts receive attention alongside other back muscles.

Volume and Intensity:

Consider the amount and intensity of your rear delt workouts. For those who’re incorporating high-intensity exercises with moderate to high volume, allowing sufficient recovery time between sessions is crucial.

Recovery Ability:

Everyone’s recovery capability varies. In case your rear delts recuperate quickly, you could have the opportunity to coach them more ceaselessly. Conversely, should you experience persistent soreness or fatigue, you would possibly need more time between sessions.

Are cable rows enough for rear delts?

Cable rows are exceptional for targeting the mid-back and lats, providing an honest engagement for the rear delts. Nevertheless, to get essentially the most development and optimal growth of the rear delts, I’d recommend including specific exercises that isolate and intensively concentrate on this muscle group.

Movements like reverse cable crossovers, single-arm bent-over cable rear delt fly, and cable face pull into your routine provides a significantly better approach to targeting the rear delts. 

Do pull-ups work rear delts?

Pull-ups predominantly goal the lats and upper back muscles. While there’s some engagement of the rear delts during pull-ups, I don’t think they’re the most effective option for specializing in rear delt development. 

Is rear delt shoulder or back?

The rear delt, short for rear deltoid, is an element of the shoulder muscle group. Positioned in the back of the shoulder, it contributes significantly to the general shape of the shoulder region and maintains shoulder health.

While the rear delts are situated on the back, they’re more widely considered a part of the broader shoulder complex moderately than exclusively belonging to the back muscles.

What’s the most effective exercise for rear delts?

The most effective exercise for rear delts is determined by individual preferences and goals. Nevertheless, cable rear delt exercises corresponding to the reverse cable crossover, single-arm bent-over cable rear delt fly, and cable face pull efficiently isolate and goal the rear delts to maximise muscle growth.

Outro

Prioritizing the event of your rear delts is crucial for achieving a well-balanced and aesthetically pleasing physique. Incorporating cable exercises into your shoulder training routine can especially contribute to the isolation and activation of the rear delts. 

Following the outlined cable rear delt workout and understanding the muscles worked, you may embark on a journey to sculpted and powerful shoulders. Remember, consistency and proper form are crucial to unlocking the complete potential of your rear deltoid muscles.

For those who’re on the lookout for more insights into achieving the last word shoulders, take a look at The Ultimate Shoulder Routine, which provides a implausible guide to sculpting all elements of your shoulders, from the front to the perimeters and, in fact, the often-neglected rear delts.