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Back shoulder exercises
Are you interested in specifically training and strengthening your rear shoulder muscles? In our exercise catalog, you'll discover a wide range of effective workouts to shape and fortify your posterior shoulder muscles. From reverse flyes to face pulls, we provide you with various exercises to engage your rear shoulders and develop a balanced shoulder musculature.
Back shoulder exercises
Are you looking to specifically strengthen your rear shoulder areas and sculpt a strong and well-defined backside? Within this comprehensive guide, we present you with a wide array of effective exercises to fortify your posterior shoulder muscles. Whether you opt for Face Pulls, Reverse Flyes, or Bent-Over Shoulder Raises, you'll find exercises to suit every preference here. Let's embark on the journey to impressively strong rear shoulders!
Reverse butterfly on the cable pull from below
The underhand butterfly movement on the cable machine is a rare training method in the gym. Only a few athletes opt for this shoulder exercise as the forward-bent position is not comfortable for everyone. In addition to the muscles in the rear shoulder area, the trapezius muscle with its central fibers (musculus trapezius pars transversa) is also engaged. In this exercise, you pull the weights upward using the two handles. The natural limitation occurs when the shoulder blades meet in the middle.
Seated bent over lateral raise
For forward lifting of the lateral shoulders while sitting, you only need two dumbbells. The execution of the exercise is successful when you sit on a bench in the gym or use a chair at home. The seated position allows for increased concentration on the execution of the movement, making this exercise suitable for beginners as well.
Forward lifting of the lateral shoulders while sitting is ideal for all athletes who want to target their muscles in the rear shoulder area and the trapezius muscle.
Face pulls with the Theraband
The face pull is a popular exercise for strengthening the muscles in the rear shoulder area. In comparison to some shoulder exercises, the face pull can also be performed with the Theraband. Therefore, this fitness exercise is suitable for training anywhere. Instead of the cable pull, you use a Theraband, which should be attached at face height. Afterward, you can perform the characteristic movement of the face pull.
Cable face pulls
The face pull on the cable machine is an exercise that trains the muscles in the rear shoulder area. Athletes often choose this exercise to strengthen the less visible shoulder region. Almost every gym has a cable machine, making the face pull easy to integrate into the training plan. Additionally, you strengthen your external rotators.
Bent-over lateral raises while standing
The classic forward lifting of the lateral shoulders while standing is aimed at all athletes who have no difficulty maintaining an upright posture throughout the exercise. A hunchback or a strong arch in the lower back is not recommended if you choose the classic forward lifting of the lateral shoulders for your trapezius training. The primary target muscle is the muscles in the rear shoulder area and the trapezius muscle.
Bent-over lateral raises on the incline bench
Forward Lifting of the Lateral Shoulders on the Incline Bench Forward lifting of the lateral shoulders on the incline bench An alternative for training your upper back is the forward lifting of the lateral shoulders on the incline bench. The incline bench at a 45-degree angle supports you in the execution of the movement, as your back effortlessly maintains a natural posture.
With two dumbbells, you can now perform the characteristic movement and, in addition to the muscles in the rear shoulder area, strengthen your trapezius muscle. This exercise helps to comprehensively train the often neglected muscles in the rear shoulder area.
Reverse flys on the cable from above
Cable Pull Reverse Flys from above are a common exercise in the gym to strengthen the rear shoulder area. Simultaneously, the middle portion of the trapezius muscle (musculus trapezius) is engaged. The cable pull attachments are positioned high to execute the characteristic movement of Reverse Flys. This exercise is suitable for both beginners and advanced individuals, as it allows for a dynamic and flexible range of motion.
Butterfly reverse on the cable tower from the front
Front-facing Butterfly Reverse on the Cable Tower is among the classic shoulder exercises on the cable machine. The focus here is on training the rear shoulder area. Additionally, the trapezius muscle (musculus trapezius) and the small and large rhomboid muscles (musculus rhomboideus minor et major) are supportively strengthened. In this exercise, position yourself centrally in front of the cable tower, ensuring that you activate only the target muscles in the shoulder and back regions.
Handstand push up
For an unconventional strengthening of the front shoulders, Handstand Push-Ups can be integrated into the workout routine. However, it is crucial to perform Handstand Push-Ups only when you truly feel secure, as serious injuries could occur. A wall can be used as additional support to provide stability. Handstand Push-Ups are among the most challenging bodyweight exercises for the shoulders and allow for training anywhere.
Pike Push Up
Pike Push-Ups are a popular combination of push-ups and Handstand Push-Ups. For those aiming to master Handstand Push-Ups in the long run, Pike Push-Ups are a recommended starting point. The risk of injury in this fitness exercise is manageable; however, it is essential to thoroughly understand body positioning and execution to maintain the effectiveness of the exercise. At the same time, discomfort in the upper back region may occur.
Butterfly Reverse on the device
The rear shoulders can also be trained using the machine. A popular variation is the Butterfly Reverse on the machine, especially suitable for beginners. If the fitness facility provides a combined machine for Butterfly exercises, not only the chest but also the rear shoulder area can be trained.
In addition to the rear deltoid muscle, the trapezius muscle (Musculus trapezius pars transversa) and the large and small rhomboid muscles (Musculus rhomboideus minor et major) are also targeted. The execution of the exercise is straightforward – it is crucial not to stretch the head too far forward to prevent neck injuries. Further information on Butterfly Reverse on the machine, its execution, and potential errors can be found in the corresponding article.