6030 followers

Follow

Follow

Follow

1/4

2 saved

14

My favorite movement for rear delts!

This is my favorite exercise for the rear delts and two variations you can do.

Either 1: Rear delt flys with two cable attachments or

2: Rear delt flys on the machine.

Both ways remember to keep a slight bend in your elbows and engage your core. Only go as far as to your sides before controlling the weight to come back to the middle (avoid going too far behind you).

Keep the handles shoulder height so for me this means standing while on the machine because #shortgirlproblems 😂

#Lemon8partner #workouttips #workout #reardeltworkout #reardelts

2025/6/25 Edited to

Building strong rear delts is crucial for a balanced physique and improved shoulder stability. The rear deltoids play an essential role in shoulder movements and overall upper body strength. People often overlook this muscle group, leading to imbalances that can cause injury. When performing the rear delt flys, it's important to ensure that you're using the right weight. Start light to master the technique before increasing the resistance. This approach allows for better control, helping to prevent injury and optimize muscle engagement. Incorporating both variations into your routine can enhance your workout. With cable attachments, you’ll enjoy constant tension throughout the exercise, while the machine provides more stability. Additionally, pay attention to your form and breathing. Exhale as you lift the weights and inhale when you lower them. Engaging your core can also help maintain stability throughout the movement. Consistency is key; aim to include these exercises into your training regimen at least once a week for the best results. Remember to stretch after your workout to maintain flexibility and promote recovery. Elevate your fitness journey today by focusing on the often-neglected rear delts!

Related posts

A woman with face glitter and many beaded necklaces stands by a window overlooking a city street. Text reads 'Arm Slimming Exercises', '15+ Exercises With Examples', and 'Tips for Losing Stubborn Fat'.

A woman takes a mirror selfie in a gym. Large red text says 'NO.' with a question 'Can you spot reduce fat on your arms?'. Explanatory text states fat loss is overall, not spot-specific.

A woman with face glitter makes a kissing face, hands behind her head, by a window. Text provides arm workout instructions: pick six exercises, 12 reps each, no pause, 60-second breather, then three more rounds.

How To Slim Your Arms and Reduce Body Fat

If you're aiming for those sculpted, powerhouse arms like J.Lo, Megan Thee Stallion, or Natalie Portman, this year's your time to shine, and guess what? It's totally achievable and simple to kickstart. 💕All you need are a pair of dumbbells and a killer lineup of top-notch arm-toning

1665 likes

A woman stands with her back to the camera, wearing a maroon bralette and black shorts, under an outdoor patio. A blue outline highlights her figure, with text indicating this is the 'before' image for a back workout transformation.

Back workout dumbbells only!

🔥 Dumbbell-Only Back Workout: Strength & Definition 🔥 No need for fancy machines—just grab a pair of dumbbells and let’s get to work! This back workout will help you build strength, improve posture, and define your back muscles. 💪 1️⃣ Bent-Over Dumbbell Rows (3 sets x 10 reps) This is

872 likes

Face Pull Hack! (Best fitness tip ever!)

The best movement for the inner back (and the rear delts too!) I have been incorporating face pulls in my weekly routine for years now, and there is a common mistake I see! People often grip the rope overhand, causing then movement to feel awkward and unnatural Next time, try gripping th

133 likes

3 Simple Shoulder Exercises to fix shoulder pain

Do you get pain or restriction when you lift your arm up overhead, try to get something off a high shelf, for reach into the back seat for something? Strengthening your rear delts and upper back is crucial for improving overhead shoulder mobility. These muscles play a key role in stabilizing you

32 likes

Get a snatched and sexy back workout

**Back Day Goals 🍑💪🏾 | Sculpt Your Silhouette with These 10 Must-Try Moves** Whether you’re chasing that hourglass look or just want a stronger back and better posture, these workouts are a *game changer*! From lat pulldowns to deadlifts, I’ve put together the ultimate back routine to help you b

17 likes

Top Round 🍑 & Toned Body Workouts✨ Dumbbells Only✨

If you're looking to grow your glutes but can’t make it to a gym, I’ve got great news—you can build your dream body literally anywhere! Whether you're in your living room, at your apartment gym, in a dorm room, or even at your local university gym, all you need is a set of dumbbells and res

354 likes

Dumbbell Shoulder Workout for Round, Defined Delts

If you want that capped, 3D shoulder look, keep it simple and controlled. Save this for your next shoulder day 🔥 #fitnessroutine #shoulderday #dumbbellworkout #gymmotivation

8 likes

The Cable Move That Made My Back More Defined 👑

If you want a stronger, more sculpted upper back, try cable crown pulls 🔥 This movement targets the upper back + rear delts while improving posture and control. ✨ Tips: • Keep your chest tall • Pull wide and controlled • Pause and squeeze at the top • Don’t rush the reps This one gives SUCH a

14 likes

Most people think a lat pulldown is just a “back exercise”… but your setup completely changes what you’re training. Here’s the difference 👇 Rear delt / trap focused pulldown • Elbows flare out wider • More scapular movement • You’ll feel more upper back, rear delts, an

1 like

A woman performs a dumbbell lateral raise, holding a dumbbell in each hand with arms extended to the sides at shoulder height. Text overlays read 'Dumbbell only Arm Workout' and 'Toned & Slim Arms'.

A text-based workout plan titled 'Shoulder Isolation Dumbbell Workout' outlines 5 exercises, including Dumbbell Lateral Raise and Arnold Press, with sets, reps, and rest times for building defined shoulders.

A text-based workout plan titled 'Triceps Isolation Dumbbell Workout' lists 5 exercises, such as Overhead Dumbbell Tricep Extension and Dumbbell Kickbacks, with sets, reps, and rest times for building triceps.

Arm Workout for Sculpted, Toned Arms 💪

Shoulder Isolation Exercises (Deltoids) Your shoulders consist of three main heads: anterior (front), lateral (side), and posterior (rear). These dumbbell moves isolate and strengthen each area for full, rounded shoulders. 1. Dumbbell Lateral Raise Target: Lateral delts How to: * Stand or

66 likes

A woman in a pink sports bra and grey sweatpants takes a mirror selfie in a gym locker room, with text overlay "THE BEST upper body exercises."

A woman in a brown workout outfit performs chin-ups on a pull-up bar, viewed from behind, with text overlay "CHIN UPS."

A woman in a brown workout outfit performs lateral raises with dumbbells in a gym, with text overlay "LATERAL RAISES."

Upper body favorite exercises

This might be an unpopular opinion, but I love training upper body 🫣 my favorite two muscle groups to train are back and shoulders. These two muscle groups help to enhance an hour glass figure & are just fun to train more me. If you’re looking for some upper body inspiration or feel stuck i

41 likes

workout routine

Here’s the workout: 🕒 Warm-Up (5-10 minutes): • Jump rope or rower – 5 mins • Dynamic stretches: arm circles, band pull-aparts, cat-cow ⸻ 💪 Back (35 mins total) 1. Deadlifts – 4 sets x 5-6 reps Heavy compound movement, 90-120 sec rest 2. Lat Pulldowns (or Pull

7 likes

where ma rear delts at💔

#fypシ #gymtok #foryoupage #viralvideo

27 likes

I alternate my main movement for upper body days between barbell bench, incline bench, and/or dumbbell press, and love love spaaaaaamming rear delts on peck deck for juicy delt pumps 🙂‍↕️😌 @Legion Supplements preworkout stack (pulse pre + performance surge) + also their hydration sticks & fish o

8 likes

A push day should grow chest, delts, and triceps

Heavy presses first, isolation work after, and enough volume to actually progress. Save this post for your next push day. #gym #workoutroutine #gymmotivation #viral

116 likes

Want to build strong Delts ?

#delts #bodytransformation #gym

3 likes

ALL IN ONE…GLUTES, LATS AND REAR DELTS

Save and incorporate this one for your back, shoulders and glutes! Thank me later for those gains! #back #lats #glutes #delts #explore

10 likes

Best Band Stretch to Fix Tight Rear Delts

Too many people have tight and weak rear delts, one thing that they can start doing is stretching and increasing the available range of motion for the rear delt. You will be using the band to pull your arm directly across your body, as you fall over the band and allow the band to do the work. T

54 likes

A woman in a gym, viewed from the back, with arrows highlighting her rear deltoids, emphasizing the goal of balanced, defined shoulders. She wears a sports bra and shorts.

A woman sitting in a gym, preparing for cable pulls, with text stating "cable pulls will give you a 3D shoulder look," focusing on the exercise for shoulder definition.

A woman performing a cable pull exercise, engaging her rear delts, with text indicating "sitting or standing 3 sets, 15 reps or til fail" for effective training.

Strong rear delts = balanced shoulders

If you want those rounded defined shoulders you have to focus on training your rear delts because they really complete the look. Cable pulls are great for this since they allow you to control the movement and keep constant tension on the muscles. Focus on squeezing your rear delts at the top of eac

108 likes

Fist pumping like I got basketball delts already.

#gym #fyp #gymhumor #cableworkout #shoulders

65 likes

Want capped shoulders? Stop skipping front delts 💥

#ShoulderWorkout #FrontRaises #Delts #GymMotivation #TrainWithPurpose

30 likes

Rear Delt Move That Changes Your Back Shape 👀

I used to train back and still feel like something was missing… Turns out → rear delts were the problem. This overhead cable raise hits that hard-to-target area and gives your back that clean, defined look from behind 🔥 Focus on: ✔️ Slow control ✔️ Full stretch at the bottom ✔️ Squeeze at the

8 likes

Fix Your Posture + Build Rear Delts 💯

If your shoulders round forward… you NEED this 👇 Cable face pulls done right = ✔️ Better posture ✔️ Stronger upper back ✔️ Defined rear delts Key tip: Pull to your FACE, not your chest spread the rope at the top for full activation 🔥 Slow reps. Full control. Big results 💯 Save this for your

22 likes

best moves for defined arms

if you’re gonna do any upper body moves, let it be these!! You really don’t need a whole lot of crazy movements to have defined shoulders and arms! you just need to be doing movements that you get a good connection, can progress in, and work multiple muscle groups in your upper body! Pu

57 likes

Gym first. Everything else? Negotiable.🖤🏋🏾‍♀️

KNOW THE DIFFERENCE: BEHIND-THE-HEAD PULL, CHEST PULL, & FACE PULL ON THE CABLE MACHINE 1️⃣ Behind-the-Head Pull ✔️ Target: Upper traps & rear delts ✔️ How to do it: Pull the rope or bar behind your head while keeping your elbows high. ✔️ Best for: Improving posture & upper back s

12 likes

A person from behind performs a face-pull exercise on a cable machine in a gym. The image highlights "COMMON FACE-PULL mistakes" with a red 'X' over 'mistakes', indicating the topic of the post.

A person from behind demonstrates the correct setup for face-pulls, detailing variations (seating/standing/kneeling), overhand grip, eye-level pull height, and pulling the rope to the eyes.

A person from behind performs a face-pull, illustrating common mistakes: "shrugging" and "pulling to chest," both marked with red 'X's to show incorrect form.

FACE-PULL Mistakes ❌

Face pulls are an incredible exercise for targeting the upper back and improving shoulder health, but it's easy to make a few common mistakes. One big error is shrugging your shoulders. When you shrug, you're engaging your traps instead of your upper back muscles. Another mistake is pulling

62 likes

You Don’t Need More Abs 😭🔥

You probably do not need more ab workouts 😭 You need a better frame. Abs do not create the hourglass illusion by themselves. Back width does a lot of the visual work 🔥 Train the contrast: Lat pulldown for lats. Cable row for mid-back. Face pulls for rear delts. 🔥 Back extensions for low

0 likes

A split image showing a woman demonstrating face pulls from behind, with text 'KNOW THE DIFFERENCE Face Pulls' to introduce exercise variations.

A woman from behind in a gym, demonstrating a face pull with high and wide elbows, emphasizing the upper back as she pulls the rope towards her forehead.

A woman from behind in a gym, demonstrating a face pull with elbows in line with her shoulders, emphasizing the rear delts as she pulls the rope.

Face Pulls for Upper Back vs. Rear Delts

Face pulls are a great exercise for shoulder and upper back development, but did you know you can tweak the movement to target different areas? When focusing on your upper back, make sure to pull the rope toward your forehead, keeping your elbows high and wide. This will put more emphasis on th

50 likes

The weights build muscle. The people build the culture! Ran into bro mid set 💪🏽 #GymFamily #ShoulderWorkout #FrontDelts #FitnessMotivation #Bodybuilding

24 likes

A Good Rear Delt Workout

#delts #gym #gymmotivation #gymrat #gymshark

3 likes

Top 3 Hourglass Upper Body Workouts That Help Snatch Your Frame 🪞✨ If you’re aiming for that cinched waist, don’t skip back day. These 3 workouts build that sculpted upper body that makes the waist look tighter and the figure more hourglass: 🍑 1. Bent Over Cable Rows → Targets the mid-back

10 likes

TRICEPS, DELTS AND LATS

Time to Hit Arms and Back! The main focus were triceps, delts and back! 4 rounds each exercise 45 seconds with 15 seconds to transition to the next exercise. 2-3 min rest in between rounds. #LetsGo #GetFitwithLJ #Arm #Back

52 likes

Your front delts aren’t growing… here’s why

#frontdelts #shoulderworkout #gymtips #buildmuscle #FitnessMotivation

41 likes

Lats/delts workout

#latsworkout #latspread #delts #deltsworkout #lats

2 likes

A split image showing a woman's 'before' and 'after' shoulder development in a gym locker room, with text "ROUNDER DELTS: SETS & REPS" overlaid. The bottom image highlights her more defined deltoids.

A woman in a gym performs a shoulder press with dumbbells, demonstrating the exercise. Text indicates "SHOULDER PRESS 3 sets 10-12 reps" for building rounder deltoids.

A woman in a gym performs a single arm lateral raise with a dumbbell. Text indicates "SINGLE ARM LATERAL RAISE 3 sets each 10-12 reps" as part of a deltoid routine.

Rounder delts: gym girl routine with sets and reps

To enhance deltoid development, focus on muscle-mind connection. Use controlled movements, visualize the deltoids working with each rep, and maintain proper form. Incorporate exercises like lateral raises, front raises, and overhead presses. Prioritize mindfully engaging the muscle for a rounder, m

72 likes

#deltdestructionday #deltdaypump

93 likes

Your Outfit Won’t Save Bad Posture 😤👀

Your outfit will not save bad posture 😤 I do not care how expensive the set is. If your upper back is collapsed, the whole look feels tired 👀 That is why back day is not optional. It is the foundation of the gym-girl silhouette 🔥 Lat pulldown for width. Cable row for the deep back line.

0 likes

A woman with a muscular back, wearing a light purple athletic set, squats while taking a mirror selfie. Text overlay highlights "Underrated Muscle Group: DELTS," emphasizing the focus on rear deltoids.

A woman in blue athletic wear performs a machine reverse fly in a gym, viewed from behind. Text overlay introduces "my favorite exercises you SHOULD include to target your rear delts."

A woman in purple athletic wear performs face pulls using a cable machine in a gym, viewed from behind. An arrow indicates the direction of the pull for this rear delt exercise.

are you skipping rear delts?!🏋🏻‍♀️

an underrated muscle group you might be forgetting… rear delts!! this is a muscle that is activated during a variety of different exercises, but it can effective to of course try to target it separately as well!👏🏽 a strong upper body is beneficial in most all exercises ladies! here are 3 exer

27 likes

shoulder workout for capped delts

This is what my second push day of the week looks like Emphasizing the delts and really focusing on isolating each head to get a capped look Controlling the weight on every rep is the key to building the shoulders you want #shoulderworkouts #shoulderday #gym #fitnesslifestyle #

3 likes

👇Face pull exercise 👇

The face pull isn’t just one movement — the angle changes everything! 🔴 High pull → more traps and rear delts. 🟢 Horizontal pull → mid traps and rhomboids. Add both to your routine for a complete, healthy, and powerful upper back 💪 #Synermuscle #FacePulls #RearDelts #UpperBackWorkou

110 likes

See more