If you’re on a mission to build strong and defined shoulders, then you know the importance of targeting all three deltoid muscles. While many people focus on the front and middle delts, it’s just as important to give attention to the rear delts. Neglecting this muscle group can lead to poor posture, weak shoulders, and an increased risk of injury.

When it comes to working the rear delts, there are a variety of exercises that can provide both strength and definition. Whether you prefer using free weights, cables, or machines, you can find an exercise that suits your fitness level and available equipment. Here are 12 of the best rear delt exercises that you can incorporate into your workouts:

1. Bent-Over Dumbbell Rows: This exercise is great for targeting the rear delts while also working the upper back and trapezius. Start by slightly bending your knees and hinging forward at the hips. Hold a dumbbell in each hand with an overhand grip, palms facing your body. Pull the weights up towards your chest, leading with your elbows, and squeezing your shoulder blades together at the top.

2. Inverted Rows: This exercise is an excellent option if you don’t have access to a cable machine or dumbbells. Simply set up a barbell in a squat rack or use suspension straps attached to a secure anchor point. Lie on your back underneath the bar or suspension straps, with your feet flat on the ground and your hands gripping the bar or straps. Keeping your body in a straight line, pull your chest up towards the bar or the straps, squeezing your shoulder blades together at the top.

3. Cable Face Pulls: This exercise is great for targeting the rear delts while also working the upper back and rotator cuff muscles. Set up a cable machine with a rope attachment at about chest height. Grab the ends of the rope with an overhand grip, palms facing downwards. Keep your chest up and your core engaged as you pull the rope towards your face, leading with your elbows. Squeeze your shoulder blades together at the end of the movement.

4. Single-Arm Dumbbell Rows: This exercise allows you to focus solely on one side at a time, helping to reduce muscle imbalances. Start by placing your left hand and knee on a flat bench, with your right leg bent and your right foot on the ground. Hold a dumbbell in your right hand with an overhand grip, palm facing towards your body. Pull the weight up towards your chest, leading with your elbow, and squeezing your shoulder blades together at the top.

5. Dolphin Push-Ups: This exercise is a great option for targeting the rear delts while also working the upper body and core. Start in a push-up position, with your hands directly under your shoulders and your feet hip-width apart. Lower your forearms and elbows to the ground, keeping your body in a straight line. Push through your forearms, lifting your body up and forwards, and then lowering your body back down to the starting position.

6. Upright Cable Rows: This exercise is great for targeting the rear delts while also working the trapezius and upper back. Start by setting up a cable machine with a straight bar attachment at a low position. Stand with your feet shoulder-width apart and your knees slightly bent. Grab the bar with an overhand grip, palms facing your body. Pull the bar up towards your chin, leading with your elbows, and squeezing your shoulder blades together at the top.

7. Cable Reverse Flyes: This exercise targets the rear delts while also working the upper back and rotator cuff muscles. Set up a cable machine with D-handles attached to the upper pulleys. Stand facing away from the machine, with your feet shoulder-width apart and your knees slightly bent. Grab the handles with an overhand grip, palms facing downwards. Keeping your chest up and your core engaged, open your arms out to the sides, squeezing your shoulder blades together at the back.

8. Dumbbell Reverse Flyes: This exercise is a great option if you prefer using dumbbells over cables. Start by standing with your feet shoulder-width apart and a slight bend in your knees. Hold a dumbbell in each hand with an overhand grip, palms facing towards your body. Lean forward slightly, keeping your back flat and your core engaged. Open your arms out to the sides, squeezing your shoulder blades together at the back.

9. Face Pulls with External Rotation: This exercise targets the rear delts, upper back, and rotator cuff muscles, while also improving shoulder mobility. Set up a resistance band or cable machine at about chest height. Grab the ends of the band or the handles with an overhand grip, palms facing downwards. Keep your chest up and your core engaged as you pull the band or the cable towards your face, leading with your elbows. At the end of the movement, externally rotate your shoulders by turning your palms outwards.

10. Prone Rear Delt Raises: This exercise targets the rear delts while also working the upper back and trapezius. Start by lying face down on an incline bench with a dumbbell in each hand. Let your arms hang straight down, palms facing inwards. Keeping your chest on the bench, raise your arms out to the sides, squeezing your shoulder blades together at the top.

11. Cable Lateral Raises: This exercise targets the rear delts, middle delts, and trapezius. Set up a cable machine with D-handles attached to the lower pulleys. Stand facing the machine, with your feet shoulder-width apart and your knees slightly bent. Grab the handles with an overhand grip, palms facing inwards. Keeping your chest up and your core engaged, raise your arms out to the sides, leading with your elbows, and squeezing your shoulder blades together at the top.

12. Rear Delt Flyes: This exercise can be done using dumbbells or resistance bands, and it targets the rear delts, upper back, and trapezius. Start by standing with your feet shoulder-width apart and a slight bend in your knees. Hold a dumbbell in each hand with an overhand grip, palms facing downwards, or grab the handles of a resistance band. Keeping your chest up and your core engaged, open your arms out to the sides, squeezing your shoulder blades together at the back.

In summary, incorporating these 12 rear delt exercises into your shoulder workouts can help you build strong and defined shoulders. Remember to warm up adequately before each workout, take rest days to recover, and listen to your body to avoid overtraining or risking injury. Depending on your fitness level and the equipment you have available, choose the exercises that work best for you. By getting stronger in your rear delts, you’ll improve your posture, reduce the risk of injuries, and achieve the well-rounded shoulder development you’ve always wanted.

12 of the Best Rear Delt Exercises to Build Your Shoulders

The rear deltoid muscles, also known as the posterior deltoids, play a crucial role in developing strong and defined shoulders. Neglecting these muscles can lead to imbalances and potential injuries, so it’s important to incorporate specific exercises that target the rear delts into your workout routine.

1. Reverse Pec Deck

The reverse pec deck is an effective exercise for isolating the rear delts. Sit on the machine with your chest and torso supported, grab the handles with a pronated grip, and fully extend your arms to the sides. Slowly bring your arms back to the starting position, focusing on squeezing your rear delts at the end of the movement.

2. Bent-Over Dumbbell Rows

Bent-over dumbbell rows not only work your back muscles but also target the rear delts. Bend forward at the waist with a slight knee bend, keeping your back straight. Hold a dumbbell in each hand with your palms facing inward. Pull the dumbbells up towards your chest, squeezing your rear delts at the top of the movement.

3. Cable Face Pulls

Cable face pulls are another great exercise for developing the rear delts. Attach a rope to a cable machine at shoulder height. Grab the rope with a supinated grip and take a few steps back to create tension. Pull the rope towards your face while keeping your elbows high and wide, squeezing your rear delts at the end of the movement.

4. Single-Arm Cable Reverse Flyes

Single-arm cable reverse flyes are a unilateral exercise that target the rear delts individually. Attach a D-handle to a low cable machine and stand with your shoulder-width apart. Hold the handle with an overhand grip and extend your arm in front of you. Keeping your arm straight, pull the handle out to the side, focusing on squeezing your rear delt at the end of the movement. Repeat for the desired number of repetitions.

5. Bent-Over Barbell Rows

Bent-over barbell rows are a compound exercise that targets multiple muscle groups, including the rear delts. With your feet shoulder-width apart, bend forward at the waist while keeping your back straight and knees slightly bent. Grab the barbell with a pronated grip, wider than shoulder-width apart. Pull the barbell towards your lower chest, squeezing your rear delts at the top of the movement.

6. 25-Degree Incline Dumbbell Reverse Flyes

The 25-degree incline dumbbell reverse fly targets the rear delts at a unique angle. Sit on an incline bench set at a 25-degree angle, holding a pair of dumbbells. With your arms slightly bent, lift the dumbbells out to the sides, focusing on squeezing your rear delts at the top of the movement.

7. Dumbbell Upright Rows

Dumbbell upright rows primarily work your traps and shoulders, but they also engage your rear delts. Stand upright with a dumbbell in each hand, palms facing your body. Lift the dumbbells towards your chin, leading with your elbows. Squeeze your rear delts at the top of the movement before lowering the weights.

8. Prone External Rotation

The prone external rotation exercise specifically targets the rear delts. Lie face down on an incline bench set at a 45-degree angle. Hold a dumbbell in each hand with your arms hanging straight down towards the floor. Raise your arms up to the sides until they are parallel to the floor, focusing on squeezing your rear delts. Slowly lower the dumbbells back to the starting position.

9. 2-Arm Dumbbell Bent-Over Reverse Flyes

The 2-arm dumbbell bent-over reverse fly is similar to the single-arm version but involves both arms at the same time. Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Bend forward at the waist while keeping your back straight and knees slightly bent. With your arms slightly bent, lift the dumbbells out to the sides, focusing on squeezing your rear delts at the top of the movement.

10. Supported Bent-Over Dumbbell Rows

Supported bent-over dumbbell rows are a variation of bent-over rows that provide additional stability and support. Place your non-working arm and knee on a bench while holding a dumbbell in your other hand. Bend forward at the waist with a slight knee bend, keeping your back straight. Pull the dumbbell up towards your chest, squeezing your rear delts at the top of the movement.

11. Seated Bent-Over Dumbbell Reverse Flyes

Seated bent-over dumbbell reverse flyes are a great exercise to isolate the rear delts. Sit on a bench with your chest and torso supported, holding a dumbbell in each hand. Bend forward at the waist while keeping your back straight. With your arms slightly bent, lift the dumbbells out to the sides, focusing on squeezing your rear delts at the top of the movement.

12. Standing Reverse Dumbbell Flyes with External Rotation

Standing reverse dumbbell flyes with external rotation engage the rear delts and also work the external rotation of the shoulder joint. Stand with your feet shoulder-width apart and hold a dumbbell in each hand, palms facing your body. Lift the dumbbells out to the sides and slightly forward, focusing on squeezing your rear delts at the top of the movement. Rotate your arms outward so that your palms are facing upwards. Lower the dumbbells back to the starting position.

Incorporating these 12 rear delt exercises into your shoulder workouts will help you develop strong and defined shoulders. Remember to choose a poundage that allows you to complete the desired number of repetitions with proper form. Take breaks if needed, and always listen to your body. With consistent effort and dedication, you’ll achieve the shoulder size and definition you’ve been working towards.

Get Strong and Defined Shoulders with These Top Exercises

Building strong and defined shoulders is a goal for many fitness enthusiasts. Having well-developed shoulders not only contributes to an aesthetically pleasing physique but also plays a key role in upper body strength and stability. To achieve this, it’s important to focus on exercises that target the rear deltoid muscles, as they are responsible for that round, defined shape in your shoulders.

Here is a list of 12 top exercises that will help you build strong and defined shoulders:

1. Bent-Over Rear Delt Raises

This exercise specifically targets the rear deltoids, helping to improve posture and shoulder stability. To perform this exercise, assume a bent-over position with a slight bend in the knees, then slowly raise your arms out to the sides, keeping your elbows and wrists straight. Focus on squeezing your shoulder blades together at the top of the movement.

2. Face-Pull

The face-pull is a great exercise for targeting the rear delts, as well as the upper back and trapezius muscles. Using a cable machine or resistance bands, start with your arms fully extended in front of you, then pull the weight towards your face, focusing on squeezing your shoulder blades together.

3. Decline Bench Dumbbell Flyes

This exercise targets the rear delts, as well as the chest and triceps. Start by lying face-down on a decline bench with a dumbbell in each hand. Keeping a slight bend in your elbows, raise your arms out to the sides until they are parallel to the floor, then slowly lower them back down.

4. Lateral Raises

Lateral raises are a classic shoulder exercise that target the middle deltoids. Holding dumbbells in your hands, start with your arms at your sides, then raise them out to the sides until they are parallel to the floor. Focus on keeping your elbows slightly bent and your wrists straight throughout the movement.

5. Incline Bench Reverse Dumbbell Flyes

This exercise targets the rear delts, as well as the upper back and trapezius muscles. Start by lying face-down on an incline bench with a dumbbell in each hand. Keeping a slight bend in your elbows, raise your arms out to the sides in a reverse flye motion, then slowly lower them back down.

6. Cable Face-Pull

The cable face-pull is similar to the face-pull mentioned earlier but using a cable machine instead of resistance bands. Attach a rope handle to the cable machine, then follow the same movement pattern, pulling the weight towards your face and squeezing your shoulder blades together.

7. Seated Bent-Over Rear Delt Raises

This exercise is a variation of the bent-over rear delt raises, but performed in a seated position. Sit on the edge of a bench with a dumbbell in each hand, then lean forward with a flat back. Slowly raise your arms out to the sides, keeping your elbows and wrists straight, then lower them back down.

Note: It’s important to perform these exercises with proper form and technique to avoid injury. Start with lighter weights and gradually increase the weight as you become more comfortable with the movements.

Adding these exercises to your shoulder workout routine can help you build strong, defined shoulders. Remember to always listen to your body and rest when needed. It’s also advisable to consult with a fitness professional or healthcare provider before starting any new exercise program, especially if you have any pre-existing conditions or injuries.

Stay consistent with your workouts and challenge yourself by increasing the weight, repetitions, or intensity over time. With dedication and proper form, you can achieve the strong and defined shoulders you desire.

Great for Building Muscle and Improving Posture

Depending on your goals and training phases, you can focus on different exercises to target the rear deltoids. When choosing exercises, it’s important to use proper form and technique to avoid injuries. Always consult with a professional before beginning any new exercise program.

Here are 12 of the best rear delt exercises that can help you build muscle and improve your posture:

1. Underhand Rear Delt Flyes
2. Rear Delt Rows
3. Face Pulls
4. Band Pull-Aparts
5. Cable Rear Delt Flyes
6. Bent Over Dumbbell Flyes
7. Parallel Bar Dips
8. Plate Raises
9. Dumbbell Shrugs
10. Rear Delt Flyes with Cable
11. Bent Over Barbell Rows
12. Kneeling Rear Delt Flyes

These exercises target the rear deltoids and can be incorporated into your routine to specifically hit this muscle group. When performing the exercises, focus on proper technique, maintaining tension throughout the movement, and using a weight that allows you to perform 8-12 repetitions with good form.

Remember to warm up properly before starting any exercise to decrease the risk of injury. Additionally, be mindful of your posture throughout the exercises and engage your core muscles to support your spine.

Seated Bent Over Dumbbell Raise

The seated bent over dumbbell raise is an effective exercise for targeting the rear deltoids, which are the muscles located on the back of your shoulders. This exercise is great for intermediate to advanced fitness levels.

To perform this exercise, start by sitting on a bench with your feet planted firmly on the ground and your chest up. Grab a dumbbell in each hand, keeping your palms facing each other and your thumbs wrapped around the handles.

Lean forward at the waist, keeping your back straight and your head in line with your spine. Allow your arms to hang down towards the ground, with your elbows slightly bent and the dumbbells in front of your thighs.

From here, slowly raise the dumbbells out to the sides, squeezing your shoulder blades together as you lift. Keep your elbows slightly bent throughout the movement to minimize stress on the joint.

At the top of the movement, pause for a moment and squeeze your rear delts before slowly lowering the dumbbells back down to the starting position. Repeat for the desired number of repetitions.

It’s important to note that you should use a weight that challenges you but allows you to maintain proper form. If you’re feeling any pain or discomfort, it’s important to stop the exercise and consult with a personal fitness trainer or healthcare provider.

Depending on your fitness level and equipment available, there are several variations of this exercise you can try. You can perform the seated bent over dumbbell raise using cables instead of dumbbells, or you can switch to a standing position for a different challenge.

If you don’t have access to weights or cables, you can even use resistance bands to perform this exercise. Simply secure the band under your feet and hold the handles, then follow the same motions as described above.

In summary, the seated bent over dumbbell raise is a great exercise for targeting the rear delts and building strong, defined shoulders. Make sure to perform the exercise with proper form and choose a weight that challenges you without sacrificing stability or risking injury. As with any exercise, listen to your body and adjust as needed to prevent pain or overtraining. Incorporate this exercise into your routine and watch your rear delts grow stronger and more defined over time.

Cable Face Pull

The Cable Face Pull is a standing exercise that is likely to be on top of your list when it comes to building strong and defined shoulders. Throughout the movement, the focus is on the rear delts, which will bring you one step closer to jacked shoulders.

Exercise Summary

The Cable Face Pull is a compound movement that targets not only the rear delts but also the traps, rhomboids, and upper back. By bringing the elbows back and using a neutral grip, you will effectively work the posterior part of your shoulders.

Benefits of Cable Face Pull

The Cable Face Pull comes with a couple of impressive benefits:

• It helps to improve shoulder posture and prevent pain caused by rounded shoulders.
• By targeting the rear delts and traps, it can contribute to a well-rounded shoulder development.
• The Cable Face Pull can be a great warm-up exercise or part of your shoulder training sessions.
• It is a shoulder-friendly exercise that puts less stress on your joints compared to traditional raises or fly movements.

How to Perform the Cable Face Pull

To perform the Cable Face Pull:

1. Attach a rope handle or a band to a cable machine at chest level.
2. Stand with your feet shoulder-width apart and knees slightly bent.
3. Grab the handles with an overhand grip while keeping your palms facing each other.
4. Keep your elbows in line with your shoulders throughout the movement.
5. Pull the handles towards your face by squeezing your shoulder blades together, focusing on your rear delts.
6. Bringing the handles to just above your ears, pause and squeeze for a moment.
7. Slowly return to the starting position, maintaining control and tension in your rear delts.
8. Perform 2-3 sets of 12-15 repetitions, with a slow and controlled tempo.

Remember to choose a weight that challenges you but allows you to maintain proper form. It’s better to start with lighter resistance and progress gradually to prevent injury and ensure optimal results.

Incorporating the Cable Face Pull into your shoulder workout routine can help you achieve stronger, more defined shoulders. So, grab a cable machine, bands, or dumbbells and give this exercise a try!

Reverse Pec Deck Fly

The reverse pec deck fly is one of the best exercises to target your rear delts and build strong and defined shoulders. This exercise is performed on a pec deck machine, with your face down and your torso leaning forward.

To perform the reverse pec deck fly, grab the handles of the machine with an underhand grip, palms facing up. Place your feet flat on the ground and lean forward, keeping your torso parallel to the floor.

Start the movement by squeezing your shoulder blades together and pulling your elbows back, as if you were trying to squeeze a pencil between them. Keep your chest up and shoulders down throughout the exercise.

Lower the weight back down slowly and with control, feeling the stretch in your rear delts. Repeat for 10-12 reps, focusing on proper form and controlled movements.

The reverse pec deck fly is an excellent exercise to improve the strength and flexibility of your rear delts. It also helps to reduce the risk of shoulder injuries by strengthening the rotator cuff muscles and improving posture.

Remember to start with a light weight and gradually increase the resistance as you get stronger. Form and technique are key, so make sure you understand how to properly perform the exercise before adding weight.

This exercise can be completed as part of a shoulder workout or as a standalone exercise. It complements other exercises like bent-over lateral raises and upright rows to target different areas of the shoulders.

As with any exercise, it’s important to prioritize proper nutrition and rest to support your shoulder development. Aim for a balanced diet and adequate protein intake to fuel your workouts and promote muscle growth.

In conclusion, the reverse pec deck fly is a highly effective exercise for building strong and defined shoulders. Incorporating it into your routine, along with other shoulder exercises, can help you achieve the best outcome in your strength and physique goals.

Inverted Row

The Inverted Row is an excellent exercise for targeting the rear delts, traps, and rhomboids. It’s a great way to develop strength and definition in your shoulders, especially if you’ve been focusing mainly on the front and middle delts.

How to Do It

To perform the Inverted Row, you’ll need a bar or a Smith machine at about waist height. Begin by positioning yourself underneath the bar, grasping it with an overhand or supinated grip. Your body should be straight, and your feet should be placed on the floor with your knees bent. This is your starting position.

From the starting position, pull your chest up towards the bar by squeezing your shoulder blades together. Your elbows should be pointing back and slightly down, and you should feel a contraction in your back muscles as you pull yourself up.

Slowly lower yourself back down to the starting position, maintaining control throughout the movement. Aim for about 8-12 repetitions per set, and try to perform 3-4 sets per workout.

Tips for a More Effective Workout

• Keep your torso quiet and stable throughout the movement. Avoid any swinging or momentum.
• If you find the exercise too easy, try another variation such as a single-arm row or an inverted row with your feet on an elevated surface.
• For a greater challenge, you can also try using a straight bar or dumbbell instead of a Smith machine.
• Focus on pulling with your elbows rather than just your hands. This will help to engage the rear delts and other back muscles more effectively.
• Make sure to squeeze your shoulder blades together at the top of each repetition to really engage the back muscles.

Note: The Inverted Row is a trademark exercise of Fitness Exchange. This article is not affiliated with or endorsed by Fitness Exchange.

FAQ

What are rear delt exercises?

Rear delt exercises are exercises that target the rear deltoid muscles, which are located on the back of the shoulders. These exercises help to strengthen and define the shoulders, and can enhance overall upper body aesthetics.

Why should I include rear delt exercises in my workout routine?

Including rear delt exercises in your workout routine is important because they help to balance out the shoulder muscles and improve posture. Strong rear delts also contribute to overall shoulder stability and can prevent imbalances and injuries.

What are the best rear delt exercises to do?

There are many effective rear delt exercises to choose from. Some of the best include seated rear delt flyes, bent-over rear delt flyes, cable face pulls, reverse pec deck flyes, and rear delt dumbbell raises.

How often should I do rear delt exercises?

The frequency of your rear delt exercises will depend on your overall workout routine and goals. Generally, it is recommended to train your rear delts 1-3 times per week, with at least a day of rest in between workouts to allow for proper recovery.

Can I do rear delt exercises without any equipment?

While many rear delt exercises do require some form of equipment, such as dumbbells or resistance bands, there are also bodyweight exercises that can target the rear delts. One example is the rear delt push-up, where you perform a push-up while keeping your elbows close to your sides and squeezing your shoulder blades together at the top.

What are the best exercises for building strong and defined shoulders?

Some of the best exercises for building strong and defined shoulders include seated rear delt flys, dumbbell shoulder press, lateral raises, and bent-over lateral raises.