Do you want to enhance your upper back and arms? Then maybe it’s time to start developing your rear deltoids.
Located at the back of the shoulder, these fibers create rounder deltoids, define our arms, and sculpt an athletic back.
In this article, we discuss the 10 best exercises for building rear delts. We cover correct techniques, expert tips, load recommendations, and more to help you achieve an incredible physique.
10 Best Exercises To Build Your Rear Delt
These are the 10 best exercises to build your delts and improve your upper body definition:
- Rear Delt Fly.
- Cable Face Pull.
- Seated Dumbbell Rear Delt Fly.
- Incline Dumbbell Y Raise.
- Side Lying Dumbbell Rear Delt Raise.
- Single Arm Bent Over Dumbbell Row.
- Inverted Row.
- Reverse Iron Cross Push-Up.
- Prone T Raise
- Incline Y Raise
These use different forms of resistance and angles to target the rear deltoid. They can be performed together to increase training volume and stimulate muscle growth.
10 Best Rear Delt Exercises
These are the 1 best exercises for building the rear delts. Below, we list a technique guide, load recommendations, and training tips. Follow these closely to effectively target the rear delts, develop bigger, rounder shoulders, and enhance your physique.
Rear Delt Fly
The rear delt fly is an upper-body isolation exercise designed to increase posterior deltoid muscle mass. The posterior deltoid is the primary mover, and the trapezius, an upper back muscle, is the secondary mover.
The seated position removes the need to stabilize the lower body and allows us to focus on targeting the posterior deltoid. Furthermore, the cable pulley system offers continuous resistance. This increases time under tension, which can increase muscle growth.
How to do
- Sit on the rear delt fly machine. Position body firmly against the chest pad.]
- Plant your feet flat on the floor, shoulder-width apart, and reach forward and grab the handles.
- Take a breath in and activate your core.
- Breathe out, and pull the handles outward to the sides until they are in line with your body.
- Then, release them back to the starting position.
Tips
- Keep your chest pressed firmly into the chest pad and maintain an upright posture. This will improve your ability to target the posterior deltoids.
- Focus on pulling the handles back with your elbows. This will improve your posterior deltoid contractions.
Optimal Sets & Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 15–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Cable Face Pull
The cable face pull is an incredible upper-body compound movement that builds muscle and improves shoulder function. The primary mover is the posterior deltoid. The trapezius, brachialis, lateral deltoid, infraspinatus, and teres minor are the secondary movers.
What makes this movement so effective is that it combines a row-based movement with external rotation of the shoulder. The initial row engages the posterior deltoid and trapezius, while the external rotation targets the rotator cuff. This strengthens the entire shoulder, improving function and enhancing shoulder health.
How To Do
- Standing in front of the cable machine, adjust the pulley to the highest point and attach a rope grip.
- Grab the rope handle from below so your knuckles are pointed toward the ceiling.
- Take a step back from the machine to remove the slack from the cable.
- Adjust your feet so they are shoulder-width apart.
- Gently pull your shoulder blades back to assume an upright posture.
- Pull the rope toward your face, with elbows pointed out to your sides.
- Pull until your hands are at ear level and your arms are in line with your body.
- Then, gently release the cable back to the starting position.
Tips
- Focus on pulling back through your elbows. This will improve posterior deltoid activation.
- Concentrate on correct breathing techniques and keeping your abdominal muscles engaged for the duration of the set. This will help you create a solid base and improve lifting capacity.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Seated Dumbbell Rear Delt Fly
The seated dumbbell rear delt fly is an excellent isolation exercise for targeting the posterior deltoid, the primary mover. The trapezius and rhomboids are the secondary muscles.
The seated position offers stability, reducing unwanted movement. Meanwhile, dumbbells make it suitable for home and gym-based rear shoulder workouts.
How To Do
- Grab a pair of dumbbells and sit on the end of a flat bench.
- Plant your feet flat on the floor, shoulder-width apart, and hold the dumbbell by your sides with a neutral grip.
- Lean forward from the hip, breathe in, and engage your abdominal muscles.
- Breathe out and raise the dumbbells to the side until they are parallel to the floor.
- Then, lower them back to the beginning position.
Tips
- The seated dumbbell rear delt fly is a challenging movement that targets a small group of muscles. We recommend using a lighter weight and focusing on quality contraction.
- When performing the fly, focus on pulling back with your elbows. This will improve your posterior deltoid engagement.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Incline Dumbbell Y Raise
The incline dumbbell Y raise is an isolation exercise that targets the rear deltoid and upper back muscles. Performed on an incline bench, we can concentrate on targeting the posterior deltoid every repetition. The primary movers are the anterior, middle, and posterior deltoids. The trapezius is the secondary mover.
We recommend combining the incline dumbbell Y raise with additional rear delt dumbbell exercises. This will increase posterior deltoid training volume, promoting greater muscle growth.
How To Do
- Adjust your incline bench to a 45-degree angle.
- Place a pair of dumbbells on the floor at the head of the bench.
- Lie face down on the bench. Place your chest firmly on the padding with your toes on the floor.
- Take a breath in, and tense your core muscles.
- Exhale and raise the dumbbells in front of your body until your arms are in line with your body.
- Pause briefly, then lower the dumbbells back to the beginning position.
Tips
- We recommend using a lighter weight and focusing on creating quality contractions with each repetition.
- Avoid raising your shoulder toward your ear when performing the raise. If this happens, it is a sign that the weight is too heavy and needs to be lowered.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Side Lying Dumbbell Rear Delt Raise
The side lying dumbbell rear delt raise is a great isolation exercise for increasing posterior deltoid muscle mass. The side-lying position removes unwanted movement.
Meanwhile, performing the movement one side at a time allows you to focus on engaging the posterior deltoid muscle. This can be helpful for individuals who have noticeably weaker muscles on one side.
How To Do
- Grab a dumbbell with your left hand and lie on the bench on your right side.
- Position your right arm off the head of the bench and place your palm on the floor.
- With your left arm, bend your elbow. Your upper arm should be parallel to the floor, and the dumbbell should be directly in front of your face.
- Breathe in and engage your abdominal muscles.
- Exhale and pull the dumbbell away from the floor until your upper arm is vertical.
- Briefly pause, then lower it back to the starting position.
- Complete all repetitions for this side and then switch sides.
Tips
- Concentrate on correct breathing and keep your bottom hand firmly placed on the floor for the duration of the set. This will improve stability and your ability to isolate the posterior deltoid.
- Perform the movement with a lighter weight and focus on engaging the posterior deltoid. This will improve your mind-muscle connection, enhancing your results.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 3–5 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 2–3 | 8–15 |
| Power Training | 3–5 | 2–6 (Explosive) |
Single Arm Bent Over Dumbbell Row
The single arm bent over dumbbell row is an upper-body compound that can promote significant muscle growth. The primary mover is the latissimus dorsi. The secondary movers are the posterior deltoid, trapezius, rhomboids, brachialis, brachioradialis, wrist flexors, and wrist extensors.
Compound exercises engage multiple muscle groups, allowing us to increase resistance, which is great for increasing muscle mass and strength. Therefore, adding to your workout will increase posterior deltoid muscle mass and strength.
How To Do
- Grab a dumbbell with your left hand and stand on one side of a flat bench.
- Place your right knee and right palm on the bench so your torso is parallel to the floor.
- Allow your left arm to hang directly below your shoulder.
- Breathe in and tense your core muscles.
- Breathe out, and with your elbow tucked to your side, row the dumbbell up diagonally toward your hip.
- Row until the dumbbell makes contact with the side of the ribs.
- Pause briefly, then lower the dumbbell back to the starting position.
- Complete the desired number of repetitions, then switch sides.
Tips
- Ensure your knee, hand, and opposite foot are firmly planted. This will improve stability and lifting capacity.
- Pull back with your elbow diagonally toward your hip. This will improve latissimus dorsi and posterior deltoid activation.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Inverted Row
Inverted row is a great bodyweight compound exercise for increased muscle mass and endurance. The primary mover is the latissimus dorsi. The secondary movers are the posterior deltoid, trapezius, rhomboids, biceps, brachialis, brachioradialis, core, wrist flexors, and wrist extensors.
Being a compound exercise, we can increase resistance easily. This can be applied to the posterior deltoid for greater growth.
If you want to develop posterior deltoid muscle, combine the inverted row with these rear delt bodyweight exercises. This will help you increase your muscle mass and strength while improving your physique.
How To Do
- Using a squat rack, adjust the J-hooks to waist height and place the barbell on top.
- Sit on the floor directly below the bar with your legs straight.
- Reach overhead and grab the barbell using an overhand grip (palms down) just wider than shoulder width apart.
- Lift your hips off the floor. Your arms should hold your upper body weight while your lower body rests on your heels.
- Inhale and tense your core muscles.
- Exhale and pull your chest toward the bar.
- Once your chest touches the bar, lower yourself down to the beginning position.
Tips
- If you are a beginner, set the bar to chest height. This will make you more upright, decreasing bodyweight resistance.
- Focus on correct breathing and bracing your core muscles for the duration of the set. This will keep your torso rigid, improving your lifting capacity.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Reverse Iron Cross Push-Up
The reverse iron cross push-up is a bodyweight row exercise that allows us to target the back without equipment. The primary mover is the posterior deltoid. The secondary movers are the trapezius and rhomboids.
Similar to the push-up, we use our arms to push into the floor to activate our target muscles. Unlike the push-up, we perform this movement on our back, activating the rear shoulder muscles and upper back. This movement mimics a rear delt fly, enabling us to take advantage of rear delt fly benefits in a bodyweight workout.
How To Do
- Lie on your back with your feet flat on the floor and elbows out to the side.
- Breathe in and engage your core.
- Breathe out and gently pull your shoulder blades back.
- Then, simultaneously push your elbows into the floor and gently lift your torso.
- Pause briefly, then slowly lower back to the floor.
Tips
- Focus on pushing back with your elbows and engaging your posterior deltoid before lifting your torso. This will ensure you are engaging your target muscle.
- Perform the exercise on a smooth surface. This will allow your elbow to glide across the floor.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Prone T Raise
This bodyweight-only deltoid exercise effectively targets the posterior deltoids. This simple yet effective movement is a great addition to any shoulder workout. It contributes to overall shoulder health and aesthetics, creating a sculpted and balanced physique.
How To Do
- Start by lying face down on a flat surface.
- Extend your arms straight out to the side, forming a “T” shape with your body. Palms facing forward with your thumb up toward the ceiling.
- Keep your neck in a neutral position. Breathe in before beginning the exercise.
- On the exhale, lift both arms off the ground, aiming for shoulder height.
- At the top of the motion, squeeze the muscles at the back of your shoulders together.
- Hold for a count and slowly lower your arms in a controlled manner.
- Rest for a second and repeat the exercise for the desired number of repetitions.
Tips
- Take a deep breath before lifting your arms. Exhale as you lift your arms off the ground.
- You can rest your forehead on the floor or use a towel roll at your forehead for extra comfort.
- Be sure to maintain a slight bend in your elbows.
Optimal Sets And Reps
| Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 4–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 2–3 | 15–20 |
| Power Training | N/A | N/A |
Incline Y Raise
This exercise is a variation of the prone T raises in which your arms angle out diagonally to make the letter ‘Y.’ Another comprehensive movement that engages the entire shoulder complex and challenges scapular control.
Similar to other posterior delts exercises, this movement contributes to overall shoulder health by increasing shoulder mobility, reducing muscular imbalances, and increasing postural endurance.
How To Do
- Position an incline bench at a 30-45 degree angle. Lie face down on the bench with your chest supported and feet planted firmly on the floor
- Extend your arms overhead in a “Y” shape with thumbs pointing up and palms facing each other. Keep your head in a neutral position aligned with your spine.
- Lift your arms upward, leading with your thumbs, until they are in line with your torso. Squeeze your shoulder blades together at the top.
- Pause briefly at the top of the movement, feeling the contraction in your upper back and shoulders.
- Slowly lower your arms back to the starting position with control, keeping tension in your upper back.
Tips
- Maintain a neutral neck position.
- Point your thumbs upwards during the motion.
- Exhale as you lift your arms from the ground.
Optimal Sets And Reps
| Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 4–5 | 4–6 |
| Hypertrophy | 3–4 | 8–12 |
| Endurance Training | 2–3 | 15–20 |
| Power Training | N/A | N/A |
Anatomy Of The Rear Delts
Posterior Deltoid
Muscles located at the back of your shoulder. Helps with posture.
The posterior deltoid (rear delt) is located at the back of the shoulder. It originates from the back of the scapula (shoulder blade) and inserts into the humerus (upper arm). Its purpose is to extend the arm behind the body, rotate away from the body’s midline, and stabilize the shoulder.
The posterior deltoid is active in the exercises above. Compound exercises such as the inverted row and single-arm bent-over dumbbell row are excellent for applying resistance for growth.
Meanwhile, isolation exercises such as rear delt fly and side-lying dumbbell rear delt raise target the posterior deltoid fibers specifically. This enables us to focus on quality contractions and increasing training volume to promote muscle hypertrophy (growth).
During a standard inverted row, the posterior deltoid muscle activation rate is approximately 102% of a maximum contraction. During the reverse pec deck (rear delt fly), the posterior deltoid muscle activation rate is approximately 90% of a maximum contraction. These exercises highlight this muscle’s importance during these types of exercises.
Benefits Of Training Your Rear Delts
Performing rear delt exercises is great for developing round, functional, and healthy shoulders. Below, we discuss five main benefits.
Improved Shoulder Stability
Shoulder stability requires strong and functional rotator cuff and deltoid muscles. This is achieved by strengthening and activating the rotator cuff, deltoids, and trapezius through various planes of movement.
The exercises above are excellent for improving shoulder stability. Isolation exercises such as the dumbbell lying Y raise, and rear delt fly can improve posterior deltoid activation.
Compound exercises, such as the inverted row, overload the shoulder stabilizers while working as part of a functional movement. This creates stronger, more stable, and better-functioning shoulders.
Better Posture
Improving posture requires increasing endurance and strength of our postural muscles. The posterior deltoid, trapezius, rhomboids, and erector spinae are muscle groups that maintain posture.
The exercises above target the rear delts and many of our postural muscles. The dumbbell incline Y raises and cable face pull to engage the rear deltoids, trapezius, and rhomboids. These exercises can be used to increase strength and endurance, improving posture.
Consider combining these with these cable rear delt exercises to improve your posture.
Balanced Shoulder Development
Rear delt exercises are excellent for balanced shoulder development. Due to the location on the back of the shoulder, the rear deltoid is often underdeveloped. While compound exercises such as rows and pulldowns target the rear delt, they lack the volume required for muscle growth.
Isolation exercises are also needed to overload and directly target the rear delt fibers. The exercises above are great examples of compound and isolation exercises for targeting the rear delt.
Performing a combination of these exercises will increase the volume of rear delt training. This allows us to develop balanced shoulders that improve our physique and function.
We recommend adding rear delt dumbbell exercises to your shoulder workouts. This will increase your rear delt training volume, promoting greater hypertrophy.
Increased Upper Body Strength
Developing strength requires us to produce maximal force against external resistance at a high to moderate intensity. Our backs contain some of the strongest muscles in the body. When we target them using near-maximal loads using multi-joint movements, we can increase strength.
The compound rear delt exercises above are great for increasing upper body strength. Movements such as the single-arm bent-over dumbbell row and inverted row can be used to develop posterior deltoid and back strength. These compound lifts enable us to target these muscles with near-maximal loads.
Different Exercise Variation
Developing strong, functional muscle mass requires overloading the muscle tissue. This is typically achieved by increasing resistance, volume, and intensity. Alongside this, exercise variety should be included.
Exercise variety enables us to increase volume and strengthen muscles in different planes of movement. This contributes to increased muscle mass and strength.
These rear delt exercises are a prime example of exercise variety. Each movement targets the rear deltoid using a different movement pattern, which can increase strength and function. Performing a combination of these exercises will also increase total training volume, resulting in greater growth.
Tips To Maximize Your Gains
- Ensure you perform a warm-up at the beginning of your workout. Warm-ups can take the form of light aerobic exercises, dynamic stretches, or light sets. This can warm up muscle tissue and get blood to working muscles, which can improve performance.
- Perform a cooldown on light cardio and static stretches after your rear delt exercise. Static stretches can help improve flexibility and mobility, improving your range of motion.
- Focus on progressively overloading your rear delt exercise by incrementally increasing sets, repetitions, resistance, and intensity. This will ensure you are challenging your muscles for continued growth.
- Concentrate on engaging your rear delts with each repetition. This will strengthen your mind-muscle connection, improving your results.
- Consider performing your rear delt exercise two to three times weekly. This will increase your training volume, promoting great muscle hypertrophy.
- Allow 24–72 hours of rest between rear delt routines. This will ensure adequate rest for recovery and muscle growth.
Conclusion
Rear delt exercises are fantastic for developing your physique and building strong, healthy shoulders. Combining the above exercises enables you to increase volume and apply a broad and targeted stimulus, creating strength and symmetry.
For better results, follow our programming recommendations and perform these exercises at a high intensity two to three times weekly. Follow this up with 24–72 hours of rest and recovery, and you will achieve stronger, physique-defining rear delts.
Frequently Asked Questions
The best rear delt exercise is the one you can perform with the correct technique and proper rear delt engagement. The cable face pulls and rear delt flys are excellent as they allow us to focus on isolating the rear delt.
To work the rear delts, you need to take the shoulder through the extension under resistance. The rear delt fly, single-arm row, and inverted row are excellent for this.
The best angle for rear delts is the upright and bent-over position. However, this depends on personal preference. These positions allow us to take the shoulder through a greater range of motion, which can increase growth.
For optimal muscle growth, you should perform 12–20 sets per week of rear delt exercises. This can be done by performing three to four sets of four to five exercises. Completing these consistently will help you increase rear delt muscle mass.
Rear delts can be difficult to grow. They are small muscles that are engaged with shoulder extension. While they are targeted with rows and pulldowns, many people don’t isolate them. This makes it difficult to promote hypertrophy.
No, you do not need to go heavy on rear delts. The rear deltoid is a small muscle engaged by extending the shoulder. Consider using a light weight during isolation exercises. This will allow you to focus on engaging the muscles.
You should avoid training your rear delts every day. While it can be done, it will not leave adequate time for rest and recovery. Leave 24–72 hours between rear deltoid workouts. This ensures effective recovery and improves growth.
Yes, not training rear delts is bad. The rear delts provide stability and shape to the shoulder. Underdeveloped delts may lead to impaired function and movement. Furthermore, a smaller rear delt can make the deltoid unbalanced, impacting appearance.
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About the Author
Ben Dillon, BHSc, PT Musculoskeletal Therapist & Personal Trainer
