- One of the best workouts would be the Machines Shoulder Press: You will want to make sure that you sit with you shoulders and back firmly against the backrest of the machine, this will help when lifting to not have your lower back compress. You will then adjust the arms so that the handles go as low as your shoulder line. Exhale as you push inhale as you bring back down. Sets 3 Reps 12.
- Dumbell Rear Flys is another great workout: Using a bench lean forward until your torso is about parallel with the floor sitting on the edge is very useful. with the dumbbells keep your elbows facing outward and straighten your arms. You will fly your arms backward while squeezing your shoulders together simultaneously. SETS 3 REPS 10.
- The Seated Dumbbell Shoulder Press: Make sure you take a seat on a 90-degree bench with the dumbbells to your side in line with your shoulders. Elbows should stay out to your sides, they must never move forward and remain under your wrists at all times. Sets 3 Reps 8
Inverted Row- To work the rear delts with the weight of your body the inverted row is the perfect workout. You will need a Smith Machine to best accomplish this. The machine has a barbell that slides up and down and can be locked into a variety of positions. You will want to lock the bar into position at about your waist height. Lay underneath the bar and place hand wide with the overhand grip. For a proper workout Keep a straight line from your heels to your shoulders, Pull up until your upper chest is close to the bar. Hold for a second and then slowly lower your self down until you have fully extended your arms and then repeat. It is essential to squeeze your shoulder blades together.
Barbell Rear Delt Raise- To work your posterior delts, biceps and upper trapezius the barbell rear delt is the workout for you. Prior to beginning place a barbell on a squat rack and stand with your back to it. Grasp the bar with an overhand shoulder width grip and lift. Keep your arms straight at your sides and have your palms facing backward. Lift the bar as high as possible by bending your elbows, hold for a second. Lower and repeat, while doing this keep the bar as close to your body as possible.