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Training Research Update: Best Grip for Rear Delts

Training Research Update: Best Grip for Rear Delts

New research shows the best grip to use when training rear delts

Written By Jim Stoppani, PhD

Updated November 29, 2018

Most of my shoulder workouts include ample exercises for not only the front and middle deltoid, but also the posterior or rear deltoid.

Since the deltoid is composed of these three heads that converge onto a common tendon, for better balanced shoulder development, you want to make sure that your shoulder workouts include work to target all three areas. Plus, even strength development of all three deltoid heads can help to reduce the risk of shoulder injuries. Shoulder presses and upright rows will hit the middle and front delts. Lateral raises target the middle delts and front raises target the front delts.

I use a variety of exercises to target the rear delts.

These include: bent-over lateral raises, prone dumbbell rear delt raises, lying cable rear delt flyes, high cable rear delt flyes, machine rear delt flye, band pulls and face pulls. The last two exercises listed use a pronated grip. That means that the palms face down to the floor. With the rest of the exercises you have the option of using a neutral grip (palms facing each other) or a pronated grip.

Some arguments in gyms have been in regards to the best hand position for better targeting the rear deltoids.

There are many who believe that the pronated grip is better for targeting the rear deltoids. Others swear that the neutral grip is best. My take is always

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