Rear Delt Exercises That You Can Do With Bodyweight, Barbell, Dumbbells and Bands

The rear delts, are crucial for stable and healthy shoulders. Rear delts make your shoulders look bigger and improve your posture and shoulder joint mobility.

However, they are often overlooked in many workout routines. Under-performing rear delts prevent you from gaining strength with overhead pressing and bench pressing.

Some of the most popular rear delt exercises use equipment, such as dumbbells, barbells, machines, or a cable pulley. However, there are also effective bodyweight alternatives you can do at home.

You must choose the right rear delt exercises and do them in a way that works the posterior delts the most.

In this blog, we will discuss the following points to effectively train the rear deltoid muscles.

  • Delt Anatomy and Functions
  • How To Train Rear Delt
  • Best Rear Delt Exercises
  • Technique and Pro-tips.
  • Benefits of Strong Rear Deltoids
  • Workout Routine (Plan)
Table of Contents

Anatomy & Function of the Rear Deltoid

The deltoid muscle of the shoulder consists of three separate sections or heads.

Anterior Deltoid

It is commonly called the front delt. It originates from your collar bone and inserts into your humerus (upper arm bone).

The main function of your front delt is to move your arm up, forward, and to your center 

Shoulder Anatomy

Lateral Deltoid

It has a few common names, such as side delts, middle delts, or even outer delts. It arises from a little area on your shoulder blade called the acromion process and inserts into your humerus.

Your lateral delt’s main function is shoulder abduction, which is bringing it up to the side.

Rear Deltoid

Rear Delt also knows as the Posterior Deltoid. It arises from your scapula (upper part of your shoulder blade) and inserts into your humerus.

Your posterior delts main function is moving the arm outward and backward. It is also responsible for external rotation of the shoulder.

The rear delts are involved in many pulling exercises, and it acts as a stabilizer.

How To Train Rear Deltoid Muscles

The rear deltoids are a small muscle group located at the back of the shoulders. When training your rear deltoids, it is important to keep in mind these techniques.

If you’ve got only one or two go-to rear-delt exercises in your gym bag, it’s time for a bigger bag. Learning new movements and technique can help you grow.

1. Train The Rear Deltoid With Back Workout

Though your rear delt muscles are technically located in your shoulders, most people like to train them on back day, instead of integrating them into your usual upper-body series.

Your posterior delts are already getting involved during the back workout day. So, why not add one or two dedicated rear-delt exercises at the end of your back workout to finish the job?

2. Train Posterior Delts Twice Per Week

Over the course of your training split, you can also double up your rear-delt workouts, not your entire shoulder workouts.

You should take enough rest days and not train back and shoulders on consecutive days.

To develop any major muscle group, including your posterior delts, it’s generally best to train it with 10-to-20 weekly sets.

Train Rear Deltoid Muscles

3. Prioritize Rear Delts On Shoulder Day Among The Three Delt Heads 

If your posterior delts are lagging and weaker, then prioritize your rear-delt single-joint isolation exercise before working the middle and front delts.

The part of your body that you work on first when you feel the most energetic is the one that will get better the fastest.

Taking your sets to muscle failure is an important aspect of building muscle size; going 1-2 sets past failure can really set you up for growth.

4. Choose A Solid Mass-Builder (Compound Workout)

The “secret” to building well-developed rear delts is to get as strong as possible on compound exercises that train your posterior delts.

A good rule of thumb is that 80% of your time and energy should go into compound exercises that train your delts, and the remaining 20% you can give to rear delt isolation exercises and machines.

Choosing a weight at which you fail on the lower side of the 8-10 rep range is a solid muscle-building option.

5. Use Advance Techniques

Some of the best techniques that work well with rear-delt movements are listed here.

  • Forced Reps: Best done with your partner standing behind you, giving you just enough help when you hit the sticking point to get another few reps.
  • Drop sets: Easy to do with dumbbells, machines, or any cable exercise. When you reach muscle failure, just reduce the weight by about 25% and start the set over again.
  • Supersets: Two rear-delt movements back-to-back, with minimal rest between exercises. Rest only after you complete both movements.

Rear Delt Exercises For Mass And Strengthening

Here you’ll find the 25 best rear delt exercises for maximum posterior deltoid growth. Try adding a couple of these exercises to your regular strength workouts each week.

Now, let’s get into the best posterior delt exercises for strength and hypertrophy using various types of fitness equipment, as well as some bodyweight rear delt exercises that you can do at home.

We have created the delt exercises for many sections, such as:

  • Bodyweight delt exercises at home (No Equipments).
  • Posterior delt exercises with dumbbells
  • Barbell & machine rear delt exercises
  • Posterior delt workouts with cables
  • Posterior delt exercises with resistance band

Bodyweight Rear Delt Exercises at Home

Use can simply and effectively train your rear delt muscle by using these bodyweight exercises at home.

There are many other benefits of training rear delt at home, such as:

  • No gym members required,
  • Provide more flexibility as you can train as per your schedule,
  • Required limited space.

1. Tabletop Reverse Pike

Table-top reverse pike targets and trains your shoulder, arms, and core and improves your overall strength and stability.

This exercise additionally engages your shoulders, glutes, and legs and provides you with excellent full-body exertion.

Tabletop Reverse Pike

How To Do Tabletop Reverse Pike

  1. Sit on the floor with your legs extended in front of you.
  2. Place your palms, with fingers spread wide, on the floor slightly behind and outside your hips.
  3. Press palms into the ground and lift hips off the floor until knees are at 90 degrees, and body is parallel with the floor.
  4. Arms should be straight with hands directly under the shoulders, with ankles directly under knees.
  5. Engage your abs and balance on your heels and hands.
  6. Hold this position for a set amount of time.


  • Your arms should be vertical, and your body should be perfectly straight.
  • Don’t allow your hips to sag or your shoulders to hunch.

2. Crab Walk

The crab walk is a great total-body exercise that doesn’t require any extra equipment, so it’s a good move to do when you don’t have a lot of time or fitness equipment.

It mainly works the upper arms, rear and front shoulders, upper legs, and core.

Crab Walk

How To Do Crab Walk

  1. Position your hands and feet so that they are flat on the ground, and you are faces up.
  2. Lift your butt up off the ground by tightening your gluteal muscles.
  3. Begin “walking” by first moving your hands and then your feet.
  4. Avoid excessive shoulder strain by moving your hands no more than 6 to 8 inches (15 to 20 cm) at a time.


  • As a caution, do not let your feet get moving too fast for your upper body so as not to injure your shoulders.
  • Control your movements and focus on the rear delt muscle contraction.

3. High reverse plank

The reverse plank exercise is a great bodyweight shoulder and core exercise.

It also works the key muscles of your posterior chain, namely, your erector spinae, gluteus maximus, and hamstrings.

Beginners should start with learning the regular plank. Progress to holding the reverse plank for just a few seconds at a time with good form.

High reverse plank

How To Do High reverse plank

  1. Sit on the floor with your legs extended in front of you.
  2. Place your palms, with fingers spread wide, on the floor slightly behind and outside your hips.
  3. Raise your hips off the floor until your body is straight.
  4. Keep your arms and legs straight and look up to the ceiling.
  5. Keep your entire body strong and form a straight line from your head to your heels.
  6. Squeeze your rear delt and core and try to pull your belly button back toward your spine
  7. Hold this position for a set amount of time.


  • Your arms should be vertical and your body should be perfectly straight.
  • Don’t allow your hips to sag or your shoulders to hunch.
Know More: Plank Exercise: Benefits, Variations, Muscles Worked, Tips

4. Inverted Row

An inverted row puts your body in a horizontal position, making it easier to lift weights.

It works the back and shoulder muscles from a different angle and improves scapular retraction.

But, you can also perform the inverted row at home by lying under a chair, holding the chair’s sides, and pulling yourself up.

Inverted Row

How To Do Inverted Row

  1. Adjust the height of the chair and bar so that it’s a little higher than arm’s length from the floor.
  2. Lie under the bar with your legs and body straight.
  3. Grasp the bar with an overhand grip that’s a little wider than shoulder width.
  4. Keeping your legs and body straight, exhale as you pull your chest up to the bar.
  5. Hold for a count of two and squeeze your rear delt muscles.
  6. Inhale as you lower your body until your arms and shoulders are fully extended. Repeat.


  • Do not allow your butt to sag.
  • Keep your body stiff from your head to your toe.
  • Lower your body and ensure the arms are extended and raise your body until you touch the chest touches the bar.

Dumbbells Rear Delt Workout

There are many advantages of doing rear delt exercises using dumbbells, such as:

  • Dumbbells require more balance than barbells or machines that can lead to greater muscle fiber recruitment.
  • Rear Delt Exercises with dumbbells allow unilateral training (training one limb at a time), increase core stability, and improve muscular imbalances.
  • Dumbbell affords a greater level of variety, which prevents physical and mental burnout.
  • Posterior delt dumbbell exercises variations allow for a greater range of movement (ROM).

5. Bent Over Dumbbell Lateral Raise

The bent-over dumbbell lateral raise, also called the rear delt fly, is a great exercise for building a complete set of shoulders. It is an excellent exercise to isolate and work specifically on rear deltoid muscles.

In addition, studies have shown that activation of the posterior deltoid was higher during the bent-over lateral raise and reverse fly exercises.

This exercise can be performed in both a standing and a seated position. Prefer the seated version as it calls for strict movement.

Lateral Bent over row

How To Do Bent Over DB Lateral Raise

  1. Sit at the end of a bench with a pair of dumbbells.
  2. Bend forward and let the dumbbells hang on your sides.
  3. Lift the dumbbells on your sides and raise them a little higher than your shoulders.
  4. Now lower the dumbbells back to your sides.


  • Your arms should be parallel to your shoulders.
  • Keep strict form to isolate the rear delts.

6. Incline Bench Rear Lateral Raise

The incline bench rear lateral raise is an exercise that works the shoulders and especially the posterior deltoids. 

This exercise targets such small muscles, that’s why it is usually performed with lightweight for high reps (10–15 reps).

It provides many other benefits, such as it makes shoulders bigger, more balanced, and healthier.

Incline Bench Rear Lateral Raise

How To Do Incline Bench Rear Lateral Raise

  1. Sit in the reverse direction on an incline bench (45 degrees) while holding dumbbells with neutral grips.
  2. Hold the dumbbells so that they hang straight down from your shoulders.
  3. Slowly lift the dumbbells up and out to the sides of your body, pulling through the rear delts and middle traps.
  4. Pause for a moment at the top of the motion before slowly lowering the weights back down to the starting position.


  • Do not lift backward or forward.
  • Set a bench at about 30–45 degrees inclined.
  • Keep form strict to isolate the rear delts.

7. Dumbbell Rear Delt Row

The rear deltoid row exercise is simple and effective, that is used to target your lats and rear deltoids.

This exercise is very similar to a basic one-arm dumbbell row for the lats, except with a couple of important modifications.

Although I do prefer the one-arm dumbbell variation since it allows you to keep your lower back supported and each arm works independently.

Dumbbell Rear Delt Row

How To Do Dumbbell Rear Delt Row

  1. Start by placing your right foot on the floor with your left knee resting upon a bench.
  2. Keeping your body weight supported by your left arm.
  3. While keeping your back flat, pick up a dumbbell in your right hand.
  4. Begin by leading up with your elbow, bringing your arm up close to your chest, and squeezing with your rear delt muscles.
  5. Once you reach the top of the exercise, stop and hold for a count, then return to the starting position.
  6. Switch sides and repeat.


  • Keep a controlled motion and avoid jerky movements.
  • Always use weights that you can comfortably handle.

8. Lying Dumbbell Rear Delt Row

The lying dumbbell rear delt row is an exercise that targets the rear deltoid muscles, as well as the upper back and trapezius muscles.

Stabilizing your torso on the bench will help prevent cheating or swinging of the weights.

It may be a good option for those who are looking to vary their routine or reduce strain on their lower back.

Lying Dumbbell Rear Delt Row

How To Do Lying Dumbbell Rear Delt Row

  1. Start off lying on an incline bench with a dumbbell in each hand extended out in front of you.
  2. Slowly pull the dumbbells up until your elbows are just above your shoulders.
  3. Once you reach the final position, hold for a count and squeeze your muscles.
  4. Return to the starting position and repeat for as many reps and sets as desired.


  • Keep a controlled motion and avoid jerky movements.
  • Pause for a moment at the top before slowly lowering the dumbbell back to the starting position.

9. Side-Lying Rear Delt Fly

The side-lying rear delt fly is a great unilateral exercise used to target a rear delt muscles. Instead of lying on the floor, you can lie on a bench.

Lying on your side gives you a wider range of motion, which in turn helps you engage the rear delts more effectively.

Side-Lying Rear Delt Fly

How To Do Side-Lying Rear Delt Fly

  1. Lie on the floor on your right side.
  2. Grasp the dumbbell with your left hand using a neutral grip (palm facing downward).
  3. Exhale as you raise the dumbbell from the floor until it is almost vertical.
  4. Hold for a count of two.
  5. Inhale as you reverse the movement and lower the dumbbell towards the starting position.
  6. Stop before the dumbbell touches the floor.
  7. Repeat for the desired number of repetitions.
  8. Repeat the exercise on your opposite side with your right arm.


  • Do not allow the dumbbell to touch the floor.
  • Keep the abs braced, and don’t arch the back at the top of the movement.
  • Allow the arms to move freely, but don’t lock out the elbows.
Know More: Rear Delt Fly: Muscles Worked, Benefits, Variations

10. Dumbbell Bent Over Row

If you are looking to strengthen the upper back and rear delt, then bent over dumbbell rows is the exercise.

It is an exercise that targets the upper back muscles, including the latissimus dorsi, rhomboids, and trapezius muscles.

Dumbbell Bent Over Row

How To Do Dumbbell Bent Over Row

  1. Stand with a narrow stance and a dumbbell in each hand with a neutral grip.
  2. Bend your torso forward at an angle of 45 degrees to the floor with knees slightly bent.
  3. Now use the back and raise the dumbbell until it touches the lower rib cage.
  4. Slowly lower the dumbbell, keeping it in control to the starting position.


  • Do not use more weight than you can handle. This fatigues your spinal erectors and says goodbye to form.
  • Keep movement always under control, without letting gravity take you down faster.

Cable Rear Delt Exercises

The cable rear delt exercises offer an effective way to train the rear deltoid muscle.

Let’s have a look at some other benefits of posterior delt exercises with a cable machine.

  • For people who experience discomfort in their joints during the row, fly cable workout is a great alternative. The cable changes the angle of the movement enough to limit the potential stress on the joints.
  • Cable exercises are more evenly distributed, and you have more of a constant load on your rear (posterior) muscles throughout the whole range of motion.
  • It offers almost unmatched versatility because you can change up the load, angle, grip positioning and body positioning easily.
  • The cable setup gives your muscles almost uninterrupted time under tension, and a huge pump — each of which can help optimize muscle growth.

11. Bent over Cable Lateral Raise

The bent-over cable lateral raise is an exercise that targets the rear deltoid muscles, as well as the upper back and trapezius muscles.

It is performed by standing facing a cable machine with a D-handle attachment at hip height.

Unlike dumbbell raises where the resistance varies during the lift, the cable pulley affords a uniform resistance throughout the motion.

Bent over Cable Lateral Raise

How To Do Bent over Cable Lateral Raise

  1. Grab the handles attached to two low pulleys (left-side handle in right hand, right-side handle in left hand).
  2. Stand in the middle, then bend forward at the waist with back straight and parallel to the floor.
  3. Raise your hands upward in an arc to shoulder level, such that the cables cross over.
  4. Lower the handles back down to the start position, your right hand directly in front of the left ankle and your left hand in front of the right ankle.


  • Pull slowly so that you are in control of the weight at all times.
  • Remember to exhale while you exert.

12. Cable High Row

Half kneeling high cable row rope is a tremendous exercise that effectively works many muscles, including the shoulder, back, wing and trapezius muscles.

Using this exercise gives people with shoulder issues an exercise to get the benefits of rows.

In addition, face pull is one of the most effective corrective exercises that help compensate for poor posture and shoulder dysfunction.

Cable High Row

How To Do Cable High Row

  1. Set the cable up at a high point with the rope attachments
  2. Grab the rope with both hands using an overhand grip.
  3. Then take a step back and get onto knees facing the cable machine
  4. Starting with your arms stretched out and away, pull back through your elbows until your hands are just in front of your shoulders
  5. Slowly return to the starting position. Repeat for desired reps.


  • Don’t lean backwards to pull the weight towards you.
  • Focus on the mind-muscle connection to pull down by using your rear deltoid muscles.

13. Lying Reverse Fly (Supine Cable Reverse Fly)

The lying reverse fly is the perfect exercise to hit the rear delts.

Completing this exercise in a supine position on your back allows you to purely focus on contracting your rear delts in order to pull the cables down to the sides.

It’s important to keep your arms perpendicular to your trunk so that you reduce the chances of your lats helping to complete the exercise.

Lying Reverse Fly (Supine Cable Reverse Fly)

How To Do Lying Reverse Fly

  1. Position a flat bench between two high pulleys.
  2. Lie supine (on your back) holding the pulleys’ handles.
  3. The handle from the right pulley should be in your left hand, and the handle from the left pulley should be in your right hand. The cables should be crossed and pulled tightly.
  4. Exhale as you pull your arms open and out to the sides.
  5. Hold for a count of two. Inhale as you slowly return to the starting position.
  6. Repeat for desired reps.


  • When you lie down, make sure that your shoulders are lined up with the pulleys. This will ensure optimal mechanical leverage.
  • Keep the movement slow and deliberate.

14. Cable Machine Y Raise

The cable Y-raise is a fantastic exercise for the whole shoulder (deltoid) that activates all fibers of the deltoid: anterior, lateral, and posterior.

This exercise strengthens the external shoulder rotators and the internal shoulder rotators.

Cable Machine Y Raise

How To Do Cable Machine Y Raise

  1. Stand facing between two low cable pulleys, with each hand holding the handle of the cable of the opposite pulley.
  2. To maintain good posture, push your chest forward, and point your shoulders back while slightly bending both knees.
  3. Stand straight up with your arm fully extended and feet facing forward.
  4. Maintaining a slight bend in the elbows, raise your arms upwards and outwards, forming the letter ‘Y’ with your whole body.
  5. Hold for a second, and then slowly lower the weight back to the starting position.


  • Maintain a fixed slightly bent elbow position throughout exercise.
  • Keep your torso still, your back straight, and your elbow slightly bent.
  • Don’t just swing your arms. Keep controlled motion throughout the exercise

15. Cable Twisting Standing Row

The Cable twisting standing row exercise involves numerous muscles as it requires you to slightly rotate at the waist.

This is a unilateral exercise, which requires you to engage your core throughout the movement.

Besides being a great back and shoulder exercise, this movement also works your hips, glutes and other lower body muscles.

Cable Twisting Standing Row

How To Do Cable Twisting Standing Row

  1. Attach a single grip handle to an elbow-high cable pulley.
  2. Step back and get into a staggered stance, knees slightly bent.
  3. Your arm should be out straight and your waist is rotated towards the cable.
  4. Pull back towards your waist while rotating your waist to the same direction
  5. Pause briefly at the top of the movement, then slowly return to the starting position.
  6. Repeat desired reps.


  • Make sure the rotation is in your waist, not hips.
  • You can place your inactive hand on your other hip for added stability.
  • To make the most of this move, your reps should be slow and controlled.

16. One Arm Bent-Over Cable Raise

You can do this exercise using one arm at a time, allowing you to alter the range of motion. This unilateral version makes it possible to raise your hand higher and get a longer stretch at the bottom.

Stabilize your torso by resting your free hand on your thigh.

One-Arm Bent Over Cable Raise

How To Do One Arm Bent-Over Cable Raise

  1. Lean forward at the hips, place your right hand on your thigh and hold a dumbbell in your left hand with your arm extended straight down.
  2. Raise the weight straight out to the side until your arm is parallel with the floor.
  3. Pause for a moment at the top of the motion before slowly lowering the weight back down to the starting position.
  4. Repeat with the right arm.


  • Pull slowly so that you are in control of the weight at all times.
  • Remember to exhale while you exert.

17. Reverse Cable Crossover

Your arms should move directly back (and downward slightly) almost parallel to the floor to target the rear deltoid.

If the hands are raised through a higher arc to a point above shoulder level, the trapezius, and lateral deltoid make a bigger contribution to the movement.

Crossing your hands over one another (uncrossing the cables) at the start position increases the range of motion.

Reverse Cable Crossover

How To Do Reverse Cable Crossover

  1. Stand in the center of a cable crossover apparatus.
  2. Start with hands crossed in front of you at shoulder height, with the left high cable in your right hand and the right in your left hand.
  3. Using your rear delts, pull your elbows out and back as far as possible, then slowly return to the starting position.


  • The posterior deltoid is best targeted with your torso upright, not leaning too far forward or back.
  • Keep a controlled motion and avoid jerky movements.

18. Face Pull

Face pull is a cable machine exercise that primarily targets the rear deltoid and to a lesser degree also targets the biceps, triceps, and traps.

Use a cable pulley machine to pull the weight straight toward your forehead.

This exercise prevents muscular imbalance and builds overall shoulder strength.

However, there are many faces pull variations that you can try out that may require different types of equipment and setup.

Face Pull

How To Do Face Pull

  1. Grab the ends of the rope attachment using a neutral grip (palms facing each other) and slightly lean back.
  2. Pull the rope toward your face as you spread the ends of the rope, so they end up on the sides of your ears just above your shoulders in the finish position.
  3. Hold this position for a second as you squeeze your shoulder blades together, contracting rear delts and middle traps as hard as possible.
  4. Then slowly return the rope to the start position and repeat for reps.


  • Stand straight with feet in a comfortable, balanced stance.
  • Think about trying to pinch your shoulder blades as tight as possible when pulling weight toward your face.
  • Your upper arms should be straight out to your sides with elbows bent.

Barbell & Machine Posterior Delt Exercises

Barbells are a valuable tool in the arsenal of a person who wants to gain strength efficiently. Exercise experts also point to several other benefits of barbells.

  • Rear delt Barbells exercises provide versatility, can help you strengthen virtually every muscle in the body with a wider range of resistance.
  • The barbell is a very simple tool, so it is easy to learn the basic lifts quickly

There are many benefits to using machines, from a safety standpoint to an output standpoint, to time efficiency. Here are a few benefits of using machines.

  • Machines move on a fixed path. The handle and lever moves from point a to point b and doesn’t deviate. That reduces the incidence of injury.
  • A second benefit is the restraint or support that the machine provides.
  • Machines also allow us to control range of motion. Specifically, where to start, where to end, and what range to work within.

19. Machine Rear Deltoid Fly

A study has shown that the reverse peck deck is the best exercise for working the posterior part of the deltoid muscle.

Machine rear deltoid fly machine provides a uniform resistance and controlled movement throughout the range of motion.

Additionally, the machine allows for an isolated workout, targeting the rear deltoids specifically.

reverse pec deck fly

How To Do Machine Rear Deltoid Fly

  1. Sit facing the rear deltoid machine with your chest against the backrest.
  2. Grasp the handles directly in front of arms outstretched at shoulder level.
  3. Pull the handles back in an arc as far as possible. keep your elbows high and arms parallel to the floor.
  4. Return the handles to the start position directly in front.


  • Try not to move anything but your shoulders.
  • Remember to exhale while you exert.

20. T Bar Rows

It is considered a compound movement type exercise because of the wide range of muscles activated by it. T bar rows are a power exercise to build middle back muscles, and it also targets the rear delt muscles.

It is a challenging exercise, but it is essential to build a strong back and shoulder.

T Bar Row

How To Do T Bar Rows

  1. Standing on a T bar machine, grab its handles with an overhand grip.
  2. Keep your feet a bit apart and knees slightly bent.
  3. Bend at the hips and keep your back arched throughout the movement.
  4. Lift the bar until the bar touches your chest, keeping the back straight.
  5. Now slowly lower the bar until it nearly touches the ground.


  • Exhale while you exert.
  • Avoid hunchback bending as it leads to Injury.
  • Go Complete range of motion.
Know More: How To Perform The Chest Supported Row And Its Variations

21. Standing Barbell Rear Delt Row

Standing barbell rear delt row is a free weight exercise that primarily targets the rear deltoid and middle back, and to a lesser degree, it also targets the biceps, shoulders, and traps.

If you haven’t done this exercise before, use a light weight on the barbell. Make sure it’s not too heavy or too light.

Standing Barbell Rear Delt Row

How To Do Barbell Rear Delt Row

  1. Stand up straight while holding a barbell using a wide (higher than shoulder width) and overhand (palms facing your body) grip.
  2. With slightly bent knees, bend over at the waist so that your chest is parallel with the floor.
  3. While keeping the upper arms perpendicular to the torso, pull the barbell up towards your upper chest as you squeeze the rear delt.
  4. Slowly go back to the initial position as you breathe in.
  5. Repeat for the recommended number of repetitions.


  • Refrain from using your biceps to do the work.
  • Focus on targeting the rear delts, the arms should only act as hooks.
  • Maintaining the right posture while working out is extremely important.

22. Barbell Lying Rear Delt Row

The barbell lying rear deltoid row is an exercise that targets the rear deltoid muscles, as well as the upper back and trapezius.

You can engage the rear deltoids more effectively by doing the exercise lying face down on a bench.

Barbell Lying Rear Delt Row

How To Do Barbell Lying Rear Delt Row

  1. Lie down on an incline bench with a barbell and hand extended out in front of you.
  2. Slowly pull the barbell up until your elbows are just above your shoulders.
  3. Once you reach the final position, hold for a count and squeeze your muscles.
  4. Return to the starting position and repeat for as many reps and sets as desired.


  • Remember to exhale while you exert.
  • The form is a very important part of this exercise.
  • Don’t just swing your arms. Keep controlled motion throughout the exercise.

Resistance band Rear Delt Workout

Resistance bands have all sorts of uses. And there are numerous benefits to including resistance band work in your training:

  • Whether you buy them individually or as a set, resistance bands are inexpensive.
  • When you don’t have a lot of room for a home gym, resistance bands are a great option that store in very little space.
  • Resistance bands offer strength-training without the risk of dropping a heavy weight on your foot or crushing your fingers between weight plates.
  • Resistance bands come in multiple resistance levels, usually light, medium, or heavy. You can use any of them as per your fitness level

23. Resistance Band Face Pull

The band face pull is a highly effective rear delt and upper-back exercise because it involves 2 of the 3 functions of the rear deltoids—horizontal abduction and external rotation of the upper arm bone.

The tension created by the band highly activates the rear delt and upper back.

Resistance Band Face Pull

How To Do Resistance Band Face Pull

  1. Tie a band of moderate resistance to a squat rack pole or other fixed pillar.
  2. Grab the band with both hands, palms facing each other. Use a square or split stance, whichever is more comfortable.
  3. Drive your arms back and turn your shoulders at the end.
  4. Hold the end position for a second, then return to the starting position in a controlled manner.
  5. Repeat for the remaining number of repetitions


  • Stand straight with feet in a comfortable, balanced stance.
  • Think about trying to pinch your shoulder blades as tight as possible when pulling weight toward your face.
  • Your upper arms should be straight out to your sides with elbows bent.

24. Standing Reverse Fly with Resistance Bands

This is a movement that can be done on shoulder day, as it targets the rear delts.

However, we like to also hit it on a back day as the rear delts often need to double the work each week.

The reverse fly with bands will work your rhomboids, rear delts, and traps.

Standing Reverse Fly with Resistance Bands

How To Do Bands Standing Reverse Fly

  1. Stand with your feet shoulder-width apart. Place a band around a stationary post, such as a squat rack.
  2. Hold the exercise band in front of you with your hands slightly lower than your shoulders.
  3. Keep your elbows slightly soft to avoid hyperextending the joint.
  4. Pull the band apart and squeeze your shoulder blades by squeezing the shoulder blades together.
  5. Return to start and repeat. Repeat the desired number of reps.


  • Keep your core engaged throughout each set.
  • Try to keep your elbows up, so you can target your upper back and rear delt muscles correctly.

25. Resistance Band Shoulder Press

The resistance band shoulder press is a variation of the shoulder or overhead press.

It’s one of the best exercises for building size and strengthens the shoulder muscle, and increases the stability in the body.

Resistance Band Shoulder Press

How To Do Band Shoulder Press

  1. Stand on your resistance band with your feet at shoulder width.
  2. Holding both handles, curl up your arms until your hands are in line with your shoulders, elbows out to the side and palms facing forward.
  3. Keep your glutes tight and your core strong.
  4. Press your arms straight overhead against the resistance of the band.
  5. Lower your arms until your hands are in line with your shoulders, then repeat


  • Exhale during effort, inhale during rest.
  • Keep a controlled motion and avoid jerky movements

Rear Delt Workout Routine

This rear delt workout plan will help you work on the posterior deltoid head with a variety of good exercises.

You should perform this routine 2-3 times per week to bring up your rear delts and take your shoulder training to the next level.

Barbell Shoulder Press3-410-12
Bent-Over Dumbbell Reverse Flyes3-412-15
Face Pulls3-412-15
Single-Arm Dumbbell Rows3-410-12

Benefits of Strong Rear Deltoids

There are many benefits of doing regular posterior deltoid exercises, which can help you improve posture and strengthen the overall deltoid.

Doing these exercises can also help you avoid the back and shoulder pain that poor posture brings. Other benefits of it include.

1. Improve Posture

The ‘desk job’ posture, is where most people spend most of the day hunched over their computer with poor posture.

A rounded back and hunched shoulders is a recipe for long-term hunching and injury.

By strengthening the rear delts, your shoulders will tighten up your upper back and help to straighten up your posture.

2. Builds a bigger Bench Press

Even though it may seem counterintuitive, strong rear delts will lead to a bigger bench press because the shoulders will be able to handle heavier loads.

3. Reduce the Risk of Shoulder Injury

Working the rear delts will help to strengthen your shoulders and add muscle, therefore lowering the risking of rotator cuff injuries.

4. Improved Looks

Large rear delts help round out the shoulders to create the boulder-shoulder look that many of you are training, all while improving health and performance.

Frequently Asked Question On Rear Delt Workout

What are the best exercises to train the rear deltoid?

There are a lot of exercises that work the posterior deltoid, but there are two main types:

1. Rear Delt Row

It is a compound exercise that targets many other muscles fibers.

Barbell delt row and dumbbell rear delt row are the best exercises for strengthening the posterior delt.

2. Rear Delt Fly

Delt fly and lateral raises, are the type of isolation exercise that mainly targets the posterior deltoid.

Can I do rear delt exercises at home?

Yes, Your options are largely determined by the equipment you have.

You can do bodyweight rear delt exercises like the inverted Row and Reverse Plank.

If you have dumbbells, try the rear delt fly with dumbbells outlined above, such as the bent over lateral raise and dumbbell rear delt row.

Are Rows Good For Rear Delts?

Yes, rows are a great exercise to strengthen the rear delts.

Are Rear Delts Back Or Shoulders?

The rear delts are the rear head or back muscle of the three-headed shoulder muscle. The rear delts make up one third of the deltoids, the triangular shaped muscle that covers the shoulder.

In many pulling movements, the rear delts are engaged, so when you do back exercises like pull-ups or lat pull down your rear delts will be worked.

What is the best exercise for rear delts?

There are many best exercises to train the rear delt, but the best way to maximize the growth of any muscle is to train it properly.

As such, the best way to grow your rear delts is to include several of the exercises in this article in your routine each week. And do them properly.

How Many Sets and Reps Should I Do?

For just about every exercise of the chest or shoulder, 3–4 work sets (the real work you do, not warm-up sets) is a good choice. But rep ranges fluctuate.

You can go as low as 5 reps on heavy presses, and up to 15–30 reps for accessory work.

What Is The Fastest Way To Build Rear Delts?

The fastest way to build your rear delts is to do isolation exercises that specially target them. While it’s true that pulling exercises like lat pulldowns and seated rows hit the rear delts, it has been proven with EMG data that more isolated movements like reverse fly on the pec deck recruit and activate the rear delts at a much greater rate.

Is Rear Deltoid Row a Back Exercise?

The short answer is yes, the rear deltoid is considered a back exercise, too. However, it doesn’t only work on your back, but other parts of the upper body, too! Its main focus is not the back, but your arms and shoulders, though it can still strengthen your upper back as well.


Many exercises are claimed to work your rear deltoids. But the ones contained in this article are the most effective. If you’re looking for the Best Rear Delt Exercises, then these are highly recommended.

For anyone interested to getting the best shape and improving the functionality of shoulders, be sure to focus on your rear deltoids and not just on your front and lateral delts.

These exercises not only allow for targeted muscle development, but also provide an overall 3D look to the shoulder.

If you do these rear delt exercises consistently, you will improve the stability and shape of the rear deltoid.

Thanks for reading, enjoy Rear delt exercises!


  • Brown, JM; Wickham, JB; McAndrew, DJ; Huang, XF (2007). “Muscles within muscles: Coordination of 19 muscle segments within three shoulder muscles during isometric motor tasks“. J Electromyogr Kinesiol17 (1): 57–73. doi:10.1016/j.jelekin.2005.10.007. PMID 16458022
  • De Azevedo Franke R, Ehlers Botton C, Rodrigues R, Silveira Pinto R, Silveira Lima C. Analysis of anterior, middle and posterior deltoid activation during single and multijoint exercises. J Sports Med Phys Fitness. 2015 Jul-Aug.
  • Campos YAC, Vianna JM, Guimarães MP, Oliveira JLD, Hernández-Mosqueira C, da Silva SF, Marchetti PH. Different Shoulder Exercises Affect the Activation of Deltoid Portions in Resistance-Trained Individuals. J Hum Kinet. 2020 Oct; 75: 5–14. doi: 10.2478/hukin-2020-0033.

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