# Rear Delts

- Canonical: https://fitwill.app/zh-hant/workout/c1bbd8dd-b121-46cd-9342-ca95420a0f91/rear-delts/

Gym | Single Workout | Beginner: 4 exercises

## Description

This workout is designed to target and strengthen your rear deltoid muscles, aiding in improving your posture and overall shoulder strength. The exercise routine consists of four sets of each exercise, starting with 15 reps and progressively increasing the weight while reducing the reps to 12, 10, and finally 10 reps. The first superset includes the Cable Incline Cross Rear Fly and the Cable Seated Rear Delt Fly with Chest Support. These exercises focus on engaging the rear deltoids and upper back, leading to improved shoulder stability and strength. The second superset involves the Dumbbell Seated Bent Over Rear Delt Row and the Cable Standing Rear Delt Row with rope, further targeting the rear deltoids and upper back, allowing for a comprehensive workout. Remember to use proper form and control throughout each exercise, and ensure adequate rest between sets for muscle recovery and growth. Stay consistent with this rear delt workout routine to see visible improvements in your back and shoulder strength over time.

1. [滑輪上斜交叉後三角肌飛鳥](https://fitwill.app/zh-hant/exercise/4012/cable-incline-cross-rear-fly.md): 4 sets • 15, 12, 10 and 10 reps
2. [胸部支撐坐姿滑輪後三角肌飛鳥](https://fitwill.app/zh-hant/exercise/3943/cable-seated-rear-delt-fly-with-chest-support.md): 4 sets • 15, 12, 10 and 10 reps
3. [啞鈴坐姿俯身後三角肌划船](https://fitwill.app/zh-hant/exercise/4235/dumbbell-seated-bent-over-rear-delt-row.md): 4 sets • 15, 12, 10 and 10 reps
4. [繩索站姿後三角肌划船](https://fitwill.app/zh-hant/exercise/0233/cable-rope-standing-rear-delt-row.md): 4 sets • 15, 12, 10 and 10 reps