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.

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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.

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