The face pull has you working at an angle to uniquely feel your rear delts engage to help your shoulder blades retract. The standing cable face pull with a rope will target your rear delts while also engaging your core and lower body to maintain your standing position. To increase difficulty and build strength, try a band with a heavier resistance and perform three to four sets of eight to 10 reps. Sets and Reps: Perform two to three sets of 15 to 20 reps as a warm-up.

Continue for your desired number of reps.Ĭoach’s Tip: Move slowly with control instead of momentum and keep the rest of your body engaged. Inhale and slowly return your hands to starting position with control while fighting the resistance of the band.Hold for a second to feel the contraction on the backs of your shoulders. Pull until you can feel your rear delts engage when shoulder blades squeeze together. Inhale and then exhale as you pull your band apart, keeping your arms straight or with a very soft elbow bend.Engage your core, depress your shoulders, and retract your head. Push your feet into the ground with your knees slightly bent, hips tucked, and glutes squeezed.Hold your hands at shoulder height and at shoulder width-distance apart. Stand tall with your feet shoulder-width apart, holding a long resistance band in front of you with your palms face down.Strengthening your rear delts in the pull-apart is a small, focused way to train these muscles that will carry over to bigger lifts. This can be great for managing injury risk for your shoulders and rehabilitation after a strain.

The pull-apart helps you strengthen and stabilize your shoulders while you use your rear delts to pull on the resistance of the band. Video can’t be loaded because JavaScript is disabled: Band Pull-Apart Exercise | Onnit Tutorials () The band pull-apart works horizontal abduction or moving your arms away from your body in a straight line - one of your rear delts’ important functions. Although other muscles are involved, the pull-apart specifically works your rear delts so you can build a mind-muscle connection. If you’re unsure what working your rear delts should feel like, the band pull-apart is a must. They are not substitutes for consulting a qualified medical professional. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. When starting a new training regimen and/or diet, it is always a good idea to consult a trusted medical professional. Best Rear Delt ExercisesĮditor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. From bodyweight movements to cables, dumbbells, and barbells - choose your fighter, and start pulling. You’ll continue rounding them out in conjunction with other muscles in compound exercises. The best rear delt exercises target the backs of your shoulders in isolation. And if you spend a lot of time hunched over your computer or phone, well-developed rear delts can work wonders for your posture. Building your rear delts - aka your posterior deltoids - gives your shoulders a well-rounded, 360-degree pop, helps you lift heavier in compound pulling movements like pull-ups and rows, and promotes healthier shoulder musculature.

If you’re in the market for bigger and stronger shoulders, you’ve got to do more than pressing. Black Friday Adjustable Dumbbell Deals (2023).Black Friday Exercise Bike Deals (2023).

Rope pull shoulder