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6 Most Effective Rear Delt Exercises to Fix Your Rounded Spine & Shoulders


6 Most Effective Rear Delt Exercises to Fix Your Rounded Spine & Shoulders
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A rounded spine and hunched shoulders can hinder daily tasks, making physical activity difficult and uncomfortable. If you’re looking to fix your posture, rear delt exercises can get you on the right track. They don’t just help with correcting rounded shoulders and a curved spine but also improve movement patterns that can lead to greater mobility and stability.

In this article, we'll discuss the most effective rear delt exercises for postural correction. So, let's get started on building strong rear delts and restoring our posture!

Why Do You Need Rear Delt Exercises to Improve Posture?

Rear delt exercises help build strong muscles in the back of the shoulder, which can support and improve posture. Weak rear deltoids make it more challenging to keep your shoulders pulled back, resulting in rounded shoulders and poor posture. Strengthening your rear delts can also improve movement patterns, providing excellent stability and mobility.

Rear delt exercises can also help with shoulder health, as they stabilize the shoulder joint and reduce the risk of injury. Strong rear delts can promote proper neck and spine alignment, thus helping reduce pain associated with poor posture.

Now let’s look at some of the best rear delt exercises for the postural correction!

Best Rear Delt Exercises to Fix Your Spine & Shoulders

A rear delt routine at home can be a great way to strengthen your spine and shoulders. Simple rear delt exercises like face pulls can be practical for improving posture and helping to prevent injury.

Plus, rear delt exercises easily fit into any workout routine and require minimal time and equipment. Scroll down to look at the 6 best rear delt exercises to fix your spine and shoulders.

1. Single-Arm Bent-Over Supported Row

One of the best rear delt exercises for fixing a rounded spine and shoulders is the Single-Arm Bent-Over Supported Row. This exercise builds rear shoulder strength and improves shoulder mobility, making it key to correcting posture problems such as slouching.

Not only does this rear delt exercise help strengthen and rehabilitate rear shoulders at home without any equipment, but it also helps stretch tight chest muscles for an overall improved postural balance that makes standing taller more leisurely day to day.

How to Do It?

  • Grab an adjustable dumbbell in your left hand and stand beside an elevated exercise bench.
  • Your right knee should touch the surface, with your right palm flat as you lean over into a supported position.
  • Make sure you keep your back straight while keeping your neck and core engaged. Your palm should be facing inwards toward yourself when gripping the dumbbell.
  • Tighten your core muscles and draw shoulders down and backward for stability; this is now considered your starting posture!
  • Contracting those same muscles again, pull the weights upwards until they reach waist level while keeping the elbow close to the body at all times, then bring them back to starting position; perform 10 repetitions before switching sides accordingly or as tolerated.

2. Bent-Over Rear Delt Fly

To improve your posture, the Bent-Over Rear Delt Fly is also a tremendous rear delt exercise. This exercise helps you work on your strength and stability while allowing you to open up your chest area. This move works best in combination with others as it adds core strength to the equation, which can be useful for improving postural alignment.

By performing the bent-over rear delt fly, you'll benefit from a greater shoulder range of motion and activation due to its external rotational capabilities. This exercise is a fantastic way to target your shoulders!

How to Do It?

  • To begin, stand with your feet slightly apart in a shoulder-width stance, bending the knees and gripping a dumbbell firmly in each hand.
  • As you keep your back straight and neck neutralized, hinge forward at the hips to create an angle of 45 degrees.
  • Engage your core muscles while drawing your shoulders backward for optimum stability.
  • With a slight bend in your elbows, lift the dumbbells outwardly to shoulder height.
  • Pause and engaged your shoulder blades at the top of this exercise
  • In a controlled motion, lower the weights back down towards their starting point
  • After completing several repetitions of this move, you'll be one step closer to achieving your fitness goals!

3. Quadruped Single-Arm Rear Delt Fly

The Quadruped Single-Arm Rear Delt Fly is an effective alternative for those who want to train their rear delts and core without using weights.

This exercise helps with postural correction by strengthening the back area of your shoulders, which can help improve posture and prevent neck pain due to slouching. It also works your core muscles while allowing you to maintain good form throughout the exercise.

How to Do It?

  • First, come to a four-point stance with your shoulders over your wrists and knees beneath your hips.
  • Ensure that the right palm is on the floor while gripping a dumbbell in the left hand.
  • Activate your core as you draw back and down onto your shoulder blades; slightly bend at the elbow before raising your arm to shoulder height alongside you.
  • Repeat this motion for 10-12 repetitions or as tolerated before switching sides!

4. Chest-Supported Face Pull

The Chest-Supported Face Pull is a rear delt exercise that helps develop strength and stability in the back of your shoulders. This exercise also stretches those tight chest muscles, which can be great for improved postural balance.

The chest-supported face pull is an outstanding multi-joint exercise that can be done with dumbbells. Not only will it help to counterbalance the anterior loaded movements we do regularly, but also, these weight-bearing exercises are a great way to build strength and power. Additionally, you'll need minimal equipment to complete this move, making it ideal for doing at home!

How to Do It?

  • Position your adjustable bench to a 45-degree incline, then straddle it and lean forward until your chest rests.
  • Take hold of one dumbbell in each hand with both palms facing downwards, keeping them directly underneath your shoulders for the starting position.
  • With a flat back and neutral neck posture, bend your elbows as you use mainly upper back and shoulder muscles to pull up the dumbbells towards your shoulders before slowly returning them to their original spot below.
  • Repeat this 10 times for maximum effect!

5. Chest-Supported Rear Delt Fly

The Chest-Supported Rear Delt Fly can help improve posture by strengthening the back of your shoulders and giving you stability. This move is a great way to target those difficult rear delt muscles that are often neglected when we focus on other body parts.

By having your body supported in this exercise, you can increase the weight lifted and perform more repetitions. This will result in greater upper-body strength gains.

How to Do It?

  • Set a bench at an incline of 45 degrees and get in position by straddling the bench while keeping your chest against it.
  • Clasp two dumbbells to lower them directly under your shoulders, palms facing each other.
  • Maintain a flat back and keep your neck neutral as you engage core muscles and draw shoulder blades down towards each other.
  • Start with elbows bent slightly before lifting weights to shoulder height on both sides, then slowly returning to starting point
  • Complete this action 10-12 times for maximum results!

6. Chest-Supported Rear Delt Extension

The Chest-Supported Rear Delt Extension is an excellent exercise to work on postural muscles and stability. It puts direct emphasis on the rear delts by using constant tension throughout the movement, making it easier to focus on those hard-to-hit rear delt muscles!

Additionally, this move can help improve shoulder mobility and strengthen your core since you can use heavier dumbbells.

How to Do It?

  • Set an adjustable bench to a 45-degree angle.
  • With neoprene dumbbells in each hand, straddle the bench and recline forward so your chest rests against it.
  • Ensure that your elbows are straightened out and your palms facing you as your arms dangle down at either side of the hips; this will be the starting position.
  • Keeping your back flat, neck neutralized, and elbows extended throughout the movement, use those upper-back muscles to lift both weights up behind you until they reach hip height before lowering them right back down for one repetition
  • Do 15 reps for the full set!


1. Why are rear delts important?

Rear delts are an integral part of the shoulder complex and provide stability to the shoulder joint. They also help maintain good posture and reduce the risk of injury. Strengthening these muscles can also improve athletic performance in many sports.

2. What are the benefits of fixing your rounded spine and shoulders?

Correcting the rounded spine and shoulders can help improve posture and reduce strain on your neck and back. It can also make it easier to perform everyday activities, such as picking something up from the ground or reaching overhead without discomfort. A strong core and good shoulder stability will also help you prevent injuries.

3. How can I incorporate these exercises into my workout routine?

These exercises can be easily incorporated into your workout routine. You can do them at the beginning or end of your session, depending on your type of muscle-building protocol.

These exercises could also form part of an active stretching session if you prefer a more mobility-focused approach to training. Finally, if you want to give your rear delts extra attention, you can do these exercises separately for maximum effect!

4. What is the best way to fix a rounded spine and shoulders?

The best way to fix a rounded spine and shoulders is by doing exercises that target the postural muscles. This includes moves such as chest-supported rear delt extensions, bent-over rows, and seated row variations.

Taking time to work on your mobility can also help create a more balanced posture. Finally, paying attention to how you sit and stand is essential to ensure that your spine is properly aligned throughout the day.

The Bottom Line

The rear delt exercises are excellent to strengthen and target the rear delts, improving shoulder mobility and posture. It can be used as part of a regular workout routine or as an active stretching session for improved postural muscles.

Furthermore, paying attention to your daily activities, such as sitting and standing, is essential to ensure good posture throughout the day. Finally, take time to incorporate exercises that target your postural muscles for the best results!

With proper technique and dedication, you can start seeing improvements in your rear delts quickly. So what are you waiting for? Set yourself a starting point; complete this action 12 times! Your shoulders will thank you for it!

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