The 8 Rear Delt Exercises Your Workout Is Missing
Hey folks, if you’re like me and past 40, grinding through workouts but noticing your shoulders just don’t pop like they used to, it’s probably because “The 8 Rear Delt Exercises Your Workout Is Missing” are exactly what you’ve been skipping. Yeah, those sneaky rear delts – they’ve been the missing link in my own routine for years, and now I’m spilling the beans on how to fix that.
I’m Joshua Van, the guy behind Dad Bod 40, our go-to spot for men over 40 tackling nutrition, exercise, and supplements head-on. I’ve been in the trenches since my early 30s, dealing with everything from creaky joints to that extra layer around the middle. Back then, I blew off my rear delts and ended up with shoulders that felt like they were made of glass during simple stuff like tossing a ball with my son. Fast forward to now, at 52, and prioritizing these has me feeling stronger, more balanced, and way less prone to tweaks. At Dad Bod 40, we keep it real – no hype, just practical tips backed by fresh research and what actually works for dudes like us navigating midlife health.
Key Takeaways
- Rear delts play a huge role in keeping your shoulders stable and your posture on point, especially when age starts creeping in.
- Throwing in these rear delt exercises can seriously help prevent shoulder injury by countering all those chest-heavy lifts we tend to favor.
- Stick to 2-3 sets of 10-15 reps each, always putting form first to build rear delts without wrecking your joints.
- Combine them with smart warm-ups and stuff like fish oil for recovery – it’s all about sustainable wins.
- Fresh 2025 data shows targeted rear delt training can boost upper body power by up to 20% for guys over 40.
Why Bother with Rear Delts Once You’re Over 40?
Man, hitting 40 changes the game – longer hours at work, chasing kids or grandkids, and those nagging pains from old weekend warrior days. Our rear delts, those back-of-the-shoulder muscles, usually get shortchanged while we hammer away at presses and pulls that favor the front. Result? Slouchy posture and that forward roll that makes you look tired even when you’re not. But beefing them up isn’t vanity; it’s smart. It shores up your stance, cuts down on rotator cuff drama, and amps up everyday moves like swinging a club or hauling bags.
From coaching tons of readers through Dad Bod 40 challenges, I’ve watched fellas transform just by slotting in focused rear delt exercises. A 2024 study in the Journal of Strength and Conditioning Research nails it: even shoulder work drops injury odds by 30% for middle-aged guys. And with muscle slip-away being real (thanks, sarcopenia), these picks help you build rear delts smartly, without beating up bodies that don’t bounce back like they did at 25.
The 8 Rear Delt Exercises You Gotta Try
I cherry-picked these from what I’ve tested myself and what’s buzzing in recent fitness circles, like Men’s Health’s latest drops and Athlean-X tweaks from 2025. They’re straightforward, adjustable for creaky knees or home setups, and kind to joints. Go easy on the weight, tune into that burn, and breathe steady. Let’s dive in:
1. Seated Rear Delt Fly
Snag some light dumbbells, perch on a bench edge. Hinge forward so your chest’s almost on your legs, arms dangling. Bend elbows a tad, then arc the weights out wide, really pinching those rear delts at the top – imagine wrapping around a big barrel. Ease ’em back down. Love this for us older guys ’cause sitting steadies you, zeros in on rear delts without tweaking your back from all that sitting we do.
2. Lying Rear Delt Flyes
Flop belly-down on a bench or even the rug with a towel under you, weights ready, arms out front. Lift in a wide sweep, elbows soft, and crunch your blades together up top. Drop slow. Takes out the swing factor, so you truly hit those rear delts – no faking it here.
3. Band Pull Aparts
Grip a band chest-high, arms extended. Yank it apart quick, hands flying to sides as you squeeze. Snap back controlled. Dead simple, no gym required – I sneak these in during work calls. Bands are easy on the wear and tear, killer for kicking off shoulder workouts for men over 40 aiming to build rear delts.
4. Face Pulls
Hook a rope high on a cable (or band from a door), back up a step. Tug toward your mug, elbows winging out. Hold that squeeze like you’re dodging a pie to the face. Nails rear delts and the upper back crew for solid support. Tip from my slip-ups: Drop shoulders to keep traps out – helps prevent shoulder injury big time.
5. Bent-Over Rear Delt Fly
Bend at the waist, torso low, dumbbells hanging. Hoist arms sideways, elbows bent, and pause with that back pinch. No jerking around. Classic move, but dial down if your back gripes, following 2025 ACSM advice.
6. Chest Supported Rows
Angle a bench to 45, lie chest-first, weights in fists. Row to your sides, elbows flared. Hang at the top, then lower. Bench props you up, sparing your spine – ideal for dads with some history. Sneaks in rear delt action while bulking the back.
7. Inverted Rows
Under a bar or straps, yank your chest up, body plank-straight. Ease feet out to lighten. Bodyweight gold – I’ve done ’em under hotel desks on trips. Builds staying power in rear delts and straightens you out.
8. Y-Raises
Dangle from rings or TRX, straight as a board. Shoot arms into a Y overhead, body lifting a smidge. Drop easy. Killer closer that’s all you – scoot feet back if it’s too much. Fresh angle for rear delts, all about building slow.
Slotting These Into Your Week
Ease ’em in – no need to flip your whole setup. Tuck rear delt exercises into shoulder or back sessions a couple times weekly. Balance with front/side stuff: 3 sets, 12-15 reps. Prime with circles and bands, wind down stretching. Doc check if you’re banged up. Toss in collagen or curcumin for bounce-back, like we’ve chatted about before on Dad Bod 40.
Mistakes I’ve Made (So You Don’t Have To)
Boy, I’ve botched plenty: Loading too heavy leads to pulls. Form’s king – record yourself sometimes. Early sting? That’s your rear delts coming alive. Rotate to dodge ruts, as 2026 trends suggest.
FAQs
Best warm-up for rear delt exercises?
Light jog or bike 5-10 mins, then swing arms loose. Ease into band pulls half-speed.
Shoulder aches – can I still try?
Possibly, but lighten up and watch form. If it bites, hit a PT. These are built to prevent shoulder injury, not spark it.
Training frequency for over-40 rear delts?
Twice or thrice a week, with off days. Body talks; heed it.
Gear essential?
Nah! Pull-aparts, rows, Ys need zilch fancy. Great starters for basics.
Posture boost from these?
You bet. Beefy rear delts yank shoulders rearward, battling screen slump.
References
- Men’s Health UK. (2024, November 21). 13 Best Rear Delt Exercises For Building a 3D Physique.
- Men’s Journal. (2025, September 11). The 8 Best Rear Delt Exercises for Strong Shoulders.
- Journal of Strength and Conditioning Research. (2024). Effects of Balanced Shoulder Training on Injury Prevention in Middle-Aged Males.
- Athlean-X. (2025, August 13). The 3 Best Exercises for Rear Delts.
- American College of Sports Medicine. (2025). Guidelines for Resistance Training in Older Adults.
