The Exercise That Adds Muscle Mass to Your Rear Shoulders

By Mens Health Staff | May 1, 2021

Your posterior or rear deltoid is typically thought of as a shoulder muscle. But the exercises that work them best are the same ones that work your middle and upper back. That’s because your rear delt pulls your upper arm backward – just like a rowing exercise does.

And the best row for your rear delt: the batwing, according to Men’s Health Fitness Director B.J. Gaddour.

Click here to buy online!

The light dumbbell exercise isolates the back section of your deltoid. This helps add mass to the area and increase your performance on all pulling and pushing exercises, he explains.

See how to do the exercise with three different grips in the video above. Gaddour recommends doing 3 to 5 sets of 10 to 15 repetitions before your upper-body workouts for the next 4 to 6 weeks.

More From

Uncategorised

What helps sore muscles after a workout?

You went hard, now you’re paying the price. Here’s how to deal with a case of DOMS

Want to get stacked for summer? Adjustable dumbbells could be the answer

Adjustable dumbbells offer versatility and convenience in one compact package. Discover their benefits and where to buy them

There’s lots of running routes I’m yet to try, but I’ve got my favourites for every city. My ideal route avoids traffic lights, and stays by the water.

The best running routes in each capital city

If you find yourself in a new city, here’s a run to get you started

Why I Run: Trent Knox

In 2016, Trent Knox founded the 440 Run Club, a group who meet each Saturday morning at 5am at Sydney’s Bronte beach. While the club has been pivotal in Knox’s sobriety journey, this year he began training for events like the Sydney Marathon and fell in love with running all over again

What you need to know before joining a running club

We’ve answered all your most pressing questions about the fitness trend of the moment

Everything you need to know to run a marathon

The 42.2k is a bucket-list feat for many and a goal for most serious runners. Here, Australian marathon record holder Brett Robinson reveals the key to running a race you’ll never forget

What is ‘The Wall’ in a marathon? And how do you get through it?

The physical stress of a marathon reaches its zenith when you hit the dreaded wall. Here’s how to get over the hump

The top 10 health benefits of taking up running

Looking for reasons to lace up? From a longer, healthier life span to greater mental clarity, there’s no shortage of reasons to start pounding the pavement