12 Best Rear Delt Exercises That Can Help You Build Strong Shoulders

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You don’t see your posterior delts in the mirror, so you will be forgiven for not including rear delt exercises in your upper body building regimen.

But having a well-balanced and commanding physique requires you to develop all three heads of the deltoid muscle, namely:

• Anterior deltoids or Front delts – responsible for the forward movement of the arm
• Lateral deltoids or Side delts – help with the sideways and up and down movement of the arm and the
• Posterior deltoids or Rear delts -responsible for moving the arm backward.

Many exercisers and lifters tend to pay more attention to the lateral deltoids or side delt exercises and anterior deltoid or front delt exercises, with little or no attention to the rear deltoids.

Including rear delt exercises in your upper body training routines will help you build shoulder muscle size and strength.

Rear deltoid exercises will help improve your posture and help reduce the risk of getting rounded shoulders.

Best rear delt exercises that can help build strong and big shoulders

Below are some of the best rear delt exercises for building your shoulders for a well-balanced physique.

Barbell Rear Delt Row

The barbell rear delt row is one of the best rear delt exercises for targeting your posterior deltoid with a barbell.

It is best to perform the exercise with a lighted bar, that is, a weighted bar, than a traditional barbell.

You will need a weighted bar or similar for the exercises.

Steps to follow

• Grasp the bar with an overhand grip, ensuring your palms are facing you and more than a shoulder-width apart
• Slightly bend your knees, hinge at your hips, and make your torso parallel to the floor. Ensure you keep your spine straight. Allow your hands to hang in front of you with the bar pointing straight down.
• Flare out your elbows and away from your body to make the letter “T” with your torso and arms. That is your starting position.
• Ensure your arms stay perpendicular to your elbows, squeeze your rear delts, exhale, and pull the bar toward your chest. Do not use your biceps when pulling the bar.
• Inhale and slowly return the bar to your starting position
• Repeat 8-15 reps to complete a set and 3-5sets for a session.

Single-Arm Cable Reverse Fly

The single-arm cable reverse fly is one of the best rear delt isolation exercises. Using a cable machine for the exercise allows better control over the resistance.

The single-arm movement is one of the most effective rear delt exercises that allows you to correct imperfections on any side of your muscles. It also allows you to build a more balanced physique.

You will need a cable machine for the exercise.

Steps to follow

• Set up the cable pulley at shoulder height and stand with your side toward to cable machine.
• Grab the stirrup of the cable with your arm that is further away from the machine. Ensure your palms are facing you.
• Bend your elbows outward at a 30-45-degree angle.
• Engage your core and squeeze your elbows together
• Pull the handle across and past your body until your arms are locked. Ensure you keep your elbow position fixed throughout the motion.
• Slowly return the cable to your starting position
• Repeat 10-15 reps.
• Change positions and go through the motions with the other side of your body.

Seated Cable Rear Delt Row

The cable rear delt is another upper-body exercise that targets the rear deltoids. The movement will also work your traps, biceps, and rhomboids.

It is one of the best rear deltoid exercises that promote shoulder health.

Using a cable machine for the exercise will help maintain continuous tension.

You can also perform the exercise standing and with dumbbells or exercise bands.

Steps to follow

• Attach a rope to the cable on the pulley.
• Set the pulley on the cable machine at shoulder height and sit in front of it.
• Grab the handle with an overhand grip
• Extend your arms and flare your elbows, ensuring your arms are parallel to the floor.
• Slide your hips back, slightly bend your knees and keep your lower back upright.
• Pull the cable toward your upper chest, keeping your elbows up and on your sides. Exhale as you pull.
• Keep pulling the rope until it is just below your neck with your elbows behind your back. Ensure your upper arms are parallel to the floor throughout the movement.
• Slowly return the cable to your starting position while inhaling.
• Repeat 10-15 reps for a set and 3-5 sets for a session

Cable Rear Lateral Raise

The cable rear lateral raise is similar to the bent-over dumbbell lateral raise, except that the cable rear raise uses a cable machine instead of barbells.

It is one of the best rear delt exercises for building and strengthening your posterior deltoids.

A cable machine gives you constant resistance during the movement, helping you get better results.

Aside from the rear delts, the deltoid exercises will also target the side delts, traps, and rhomboids.

You will need a cable machine for the exercise, and you can perform the exercise with either both or single hands. Using a single hand at a time will allow you to target individual sides to help correct imbalances.

Steps to follow

• Set up the pulleys at the lowest point on the cable machine
• Stand between the columns on the cable machine
• Grasp the left stirrup with your left hand and vice-versa. Your hands will cross as you hold the cable handles.
• Bend at your knees and hips and make your torso almost parallel to the floor. Ensure you keep your back straight.
• Point your elbows outward and slightly bend your arms
• Slowly raise your upper arms sideways until your elbows line with your shoulders. Ensure you move your arms directly out and to your sides. Don’t move your hands in a forward arch.
• Pause and slowly lower the handles to your starting position.
• Repeat 10-15 reps to complete a set.

Dumbbell Lying One Arm Rear Lateral Raise

The single-arm incline rear delt raise is one of the best exercises that target the rear deltoids and other upper body muscles.

The single-arm movement allows you to correct any imbalances in strength, size, and shoulder stability. But you can also perform the exercise with both hands.

The incline position reduces the momentum and makes the exercise more challenging.

The rear delt exercises are some of the best shoulder day burnout movements.

You will need a dumbbell and an adjustable weight bench for the exercise.

Steps to follow

• Set the weight bench to about 15 degrees incline.
• Lay your chest on the weight bench holding the dumbbell with a neutral grip. Your palm should face your torso.
• Hold the weight bench with your other hand for support and stability, and place your feet on the floor.
• Stretch your arm and point the dumbbell straight down, ensuring there is a slight bend at your elbow
• Exhale and raise your arm sideways until your elbow is at shoulder height and parallel to the floor. Keep your elbow straight and ensure your upper arm is perpendicular to your torso.
• Hold for a second, start inhaling and slowly lower the dumbbell to your starting position.
• Repeat 10-15 reps to complete a set for one side of your body.
• Change hands and repeat for the other side of your body.

Seated Bent Over Dumbbell Reverse Fly

The seated bent-over dumbbell reverse fly is a variation of the dumbbell reverse fly and another exercise for targeting and strengthening the rear deltoids.

It is one of the best rear dealt exercises that help maintain proper posture.

You will need a weight bench and a pair of dumbbells for the exercise.

Steps to follow

• Sit upright on the weight bench, holding a dumbbell in each hand. Ensure your palm face each other.
• Hinge at the hips and let your hands hang straight down with the dumbbells behind your calves. Ensure you hinge as far as possible.
• Brace your abs, start inhaling and using your rear delts, raise the dumbbell toward the ceiling. Do not use the shoulder blade on the ribcage for the movement. Instead, move the shoulders within their joints. Ensure you allow your arms to move freely and don’t lock out your elbows.
• Pause, start inhaling, and return the dumbbells to your starting position.
• Repeat 10-15 reps to complete a set.

Bent Over Rear Delt Fly (Head on Bench)

The head on the bench bent over rear delt fly is one of the best isolation exercises for the posterior deltoid muscle.

Placing your head on an incline weight bench while doing the rear delt exercises reduces the amount of momentum you generate when moving the dumbbells.

You will need an adjustable weight bench and a pair of dumbbells for the exercise.

You will need an adjustable weight bench and a pair of dumbbells for the exercise.

Steps to follow

• To prepare for the rear delt exercises, set the weight bench to 70-80 degrees incline.
• Stand behind the weight bench holding the dumbbells with a neutral grip.
• Hinge at your hips, place your forehead on top of the bench, and let your arms hand straight down.
• Brace your abs, start breathing in, and pull the dumbbell toward the ceiling. Use your rear delts to lift the dumbbells by moving the shoulders within their joints. Do not use the shoulder blade on the ribcage to move the dumbbells. Ensure you move your arms, keep your back straight, and don’t lock out your elbows. Pause at the top of the movement.
• Start breathing in and return to your starting position.
• Repeat 10-15 reps for a set.

Cable Face Pull with External Rotation

The cable face pull with external rotation is a variation of the face pull exercise that can target and build the rear deltoid muscles.

You can incorporate the rear delt exercises in your shoulder, back, or upper day workouts.

You will need a cable machine with a cable attachment for the exercises.

Steps to follow

• Attach the rope to the cable and raise the pulley to eye level.
• Take a split stance in front of the cable machine with hands stretched and holding the rope attachment with a pronated grip.
• Inhale, and keeping your elbows high, pull the rope towards your face. Ensure the rope remains at eye level
• Slowly return the rope to your starting position in a controlled manner. Ensure you keep the motion smooth throughout.
• Repeat 12-15 reps for a set

Dumbbell Lying Rear Delt Row

While the standard incline row exercise is a midback exercise, flaring your elbows wide will place more emphasis on your rear delts.

You will need a weight bench and a pair of dumbbells for the exercises.

Steps to follow

To do the rear delt exercises,

• Set the dumbbell to incline, ensuring the dumbbells will not touch the floor when you lie on the bench and stretch your arms.
• Lie, holding the dumbbells, with your chest and stomach on the incline weight bench. Ensure you grasp the dumbbells with your palms facing each other.
• Extend your arms and make them perpendicular to the weight bench.
• Place your feet on the floor and shift your weight into the balls of your toes.
• Ensuring the dumbbells are just below your elbows, pull the dumbbells up until your elbows get past your shoulders. Pause for a second at the top of the movement
• Return to your starting position
• Repeat for 12-15 reps

Suspended Reverse Fly

The suspended reverse fly is a bodyweight exercise that targets the shoulders and upper back. Targeted muscles include the rear deltoids, lower traps, and rhomboids.

The reverse fly with suspension trainers is also one of the best rear delt exercises for boosting the pull-to-push ratio in your upper-body workout.

You can do the suspended reverse fly with suspension trainers or gymnastic rings.

Include the rear delt exercises as part of your warm-up or an integral part of your upper body strength training workout.

You will need TRX suspension trainers or similar for the exercise.

Steps to follow

• Anchor the straps at a very high point and adjust the straps to position the handles at an appropriate height
• Grab the handles with both hands, ensuring your palms face each other.
• Extend your arms, lean back, and adjust your position until your arms are straight and stretched fully. Ensure you keep a stiff elbow and your shoulders and torso in line throughout the movement.
• Pull your body upwards until the handles are by your sides and your upper arms are in line.
• Return to your starting position, keeping your body stiff and straight
• Repeat

Rear Delt Inverted Row (High Bar)

The rear delt inverted row on a high bar is a bodyweight exercise targeting the posterior deltoids.

You will need a horizontal bar set at a higher height than for traditional inverted row exercises. Set the bar height to around your mid-chest height for the rear delt exercises.

Steps to follow

To do the rear deltoid exercises,

• Stand with your chest touching the horizontal bar.
• Grab the bar with a wide overhand grip, ensuring your grips are more than shoulder-width apart.
• Raise your elbows until it is in line with your shoulders.
• Move your feet to recline your body and ensure you keep your spine, hips, and legs straight throughout the movement.
• Lower your body until you lock your elbows, ensuring your arms are straight and stretched.
• Pause, then pull your shoulders toward the bar until your arms are parallel.
• Repeat

Rear Deltoid Stretch

Deltoid stretches can help keep your shoulders flexible and reduce the risk of aches and pain.

The rear deltoid stretch emphasizes the posterior deltoids but can also work your shoulder blades and triceps.

The American Academy of Orthopedic Surgeons (AAOS) recommends doing the rear delt stretch regularly to boost range of motion and prevent injury.

Steps to follow

• Stretch one arm, position it across your neck, and place the other hand on the elbow.
• Slowly push the elbow as far as possible towards your neck and hold the stretch for at least 30 seconds while breathing deeply.
• Release the hold, and
• Repeat with the other arm

Final words from LiveLIfe

The posterior delts are a group of small muscles. The best way to target them is to use lighter weights for the rear delt exercises than you would usually use for shoulder exercises.

Aside from using lighter weights, always aim for high reps when doing any of the listed rear delt exercises. We recommend 10-15 reps or more per set for best results.

Most of the rear deltoid exercises discussed here also require you don’t use momentum to pull. That will stop you from using other muscle groups and help you to get better results.