10 Best Rear Delt Exercises To Build Shoulder Strength & Stability

Many lifters focus on pressing movements and side delt training but often neglect the rear delts, leading to imbalances and weak points in both strength and posture. Developing this muscle is essential for balanced shoulders, as strong rear delts improve pulling power, enhance stability in compound lifts, and reduce the risk of injury. They also play a major role in shaping a complete, well-rounded upper body.

In this guide, we will break down the anatomy of the rear delts, explain how they function in relation to the rest of the shoulder, and highlight the best rear delt exercises to build size, strength, and balance.

What Are The Rear Delts?

Posterior Deltoid

Muscles located at the back of your shoulder. Helps with posture.

The deltoid is the rounded muscle that caps the shoulder and is divided into three heads: anterior, lateral, and posterior. Each contributes to different ranges of motion while working together to stabilize the joint. The anterior delt drives pressing strength, the lateral delt creates width, and the posterior delt is key for pulling strength and posture.

The rear delt, or posterior deltoid, sits at the back of the shoulder and connects the shoulder blade to the upper arm. Its primary roles are shoulder extension and external rotation, similar to the gesture you make with your hands when saying “I don’t know.” These actions are best trained through pulling and rowing movements that emphasize the back of the shoulders. Exercises such as rows, pull-ups, and rear delt fly variations place direct tension on the muscle. Using dumbbells, cables, or machines for these patterns ensures the rear delts develop evenly and support overall shoulder balance.

Why You Should Train Your Rear Delts?

The rear delts often receive less attention than the front and side delts, yet they make up one third of the shoulder. Training them is essential for balanced development, better performance, and long-term shoulder health.

Improved Posture

Stronger rear delts help pull the shoulders back and down, countering the rounded position that comes from sitting, computer work, or driving. By strengthening this area, you encourage proper alignment of the upper body and reduce strain on the neck and spine. Consistent rear delt training improves posture, which not only enhances appearance but also supports functional movement in daily life.

Shoulder Stability & Injury Prevention

The rear delts play a critical role in stabilizing the shoulder joint during compound lifts such as the overhead press, bench press, and pull-ups. When strong, they improve control and range of motion in these movements, reducing unnecessary strain on surrounding muscles and ligaments. Weak rear delts, on the other hand, can create imbalances that make the shoulder joint unstable and more prone to injury. By reinforcing this area through targeted training, you build strength that protects the joint and allows for safer, more effective performance in both the gym and daily activities.

Balanced & Aesthetic Shoulder Development

Well-developed rear delts complement the front and side delts to create the rounded “boulder shoulder” look. They bring symmetry to the upper body and add definition across the upper back, enhancing both strength and aesthetics.

The 10 Best Rear Delt Exercises

To strengthen and grow the rear delts, you need exercises that combine pulling, rowing, and isolation movements. The following list covers a mix of free weight, cable, bodyweight, and machine-based options. Each exercise directly targets the posterior deltoid while also engaging supporting muscles for strength, balance, and posture.

Rear Delt Fly

The rear delt fly, also known as the reverse pec deck fly, is an isolation exercise that directly targets the posterior deltoids. It is typically performed on a pec deck machine while facing the pads, which stabilizes the torso and allows strict focus on the rear delts. Secondary muscles such as the traps and rhomboids assist during the movement, making it a key choice for both strength and posture.

This exercise is highly effective because it isolates the rear delts through horizontal abduction, a motion that can be hard to load effectively with other lifts. The controlled path of movement reduces momentum and provides constant tension across the muscle. This prolonged tension increases time under tension, a key driver of hypertrophy, which explains why the benefits of the rear delt fly include both greater muscle growth and improved endurance.

Variations & Modifications

For a deeper stretch and greater range of motion, sit sideways on the machine with one shoulder against the pad. Use your inside arm to hold the pad for stability while the opposite arm performs the fly unilaterally. This variation increases tension on the working rear delt and enhances activation.

Cable Face Pull

The cable face pull is a compound pulling exercise that strengthens the rear delts while also engaging the traps, rhomboids, and rotator cuff. Performed with a rope attachment set at upper chest or face height, it combines shoulder abduction with external rotation, making it one of the most joint-friendly rear delt movements.

Because the cable provides constant resistance, the face pull keeps the rear delts under tension throughout the entire range of motion. This not only improves strength but also enhances posture and shoulder health by reinforcing proper scapular positioning. It is especially valuable for balancing out the pressing-heavy training that often dominates upper body routines.

Variations & Modifications

For beginners, the face pull can be performed in a kneeling position to reduce body movement and make the exercise easier to control. More advanced lifters may increase difficulty by adding a pause at peak contraction.

Seated Dumbbell Rear Delt Fly

The seated dumbbell rear delt fly is an isolation exercise that targets the posterior delts with support from the traps and rhomboids. Sitting on the edge of a bench with the torso leaning forward reduces momentum and forces strict movement, making it one of the most effective free weight options for rear delt growth.

This exercise emphasizes horizontal abduction, which directly stimulates the rear delts while also reinforcing scapular control. Because it requires lighter weight and precise form, it is a joint-friendly way to add volume and build definition in the back of the shoulders.

Variations & Modifications

Beginners can perform the exercise without weights, simply practicing the arm path to build control before adding load. To increase difficulty, use a slow tempo with a pause at the top of the lift, which boosts time under tension and stimulates greater hypertrophy.

Barbell Bent-Over Row

The barbell bent-over row is a compound exercise that develops the rear delts along with the lats, traps, and rhomboids. By hinging at the hips and pulling the barbell toward the torso, the rear delts are recruited to stabilize and drive the movement, especially when the elbows are flared slightly outward. This makes it one of the most effective free weight exercises for building pulling strength and upper back thickness.

The row not only improves muscular balance across the shoulders but also enhances performance in other lifts like the deadlift and pull-up. When performed with strict form, it reinforces posture and reduces the risk of shoulder imbalances.

Variations & Modifications

Beginners can perform the exercise with lighter weight or a supported chest row machine to learn proper mechanics without straining the lower back. Advanced lifters may increase difficulty by using an underhand grip to shift emphasis or adding pause reps at the top to maximize rear delt activation.

Side Lying Dumbbell Rear Delt Raise

The side lying dumbbell rear delt raise is a unilateral isolation exercise that closely resembles the one-arm variation of the rear delt fly. Performed lying on your side with a dumbbell in the upper hand, it emphasizes shoulder abduction against gravity, directly targeting the posterior deltoid. By stabilizing the body on the bench, this setup minimizes momentum and ensures the rear delt is fully engaged.

This exercise is particularly effective for improving shoulder symmetry, since training one arm at a time highlights and corrects muscular imbalances. It also provides a strong stretch at the bottom of the lift, enhancing the muscle’s range of motion and recruitment.

Variations & Modifications

Beginners can use very light dumbbells or even no weight to learn proper movement mechanics.

Single Arm Bent Over Dumbbell Row

The single arm bent over dumbbell row is a compound pulling exercise that works the rear delts along with the lats, traps, and rhomboids. By adjusting the elbow path to flare slightly outward, the rear delts take on a larger share of the load compared to a standard row. Performing the movement one arm at a time allows for better focus and correction of side-to-side imbalances.

This variation also engages the core and stabilizing muscles, making it useful for building both strength and shoulder balance. With proper form, it strengthens the pulling chain while giving the posterior delts the direct stimulus they need for growth.

Variations & Modifications

For beginners, the exercise can be performed with lighter weights. More advanced lifters may perform the movement without support, which increases core involvement, or add a pause at the top of the row to intensify rear delt recruitment.

Inverted Row

The inverted row is a compound bodyweight pulling exercise that targets the rear delts, lats, traps, and rhomboids. Performed by hanging underneath a bar with your feet on the ground, it mimics a horizontal pull while allowing you to adjust difficulty by changing body angle. When done with elbows flared slightly outward, the rear delts receive greater emphasis compared to a standard row.

This exercise is highly effective for building strength and endurance in the upper back while also reinforcing scapular control. Since it requires no heavy equipment, it is a versatile choice for developing the posterior deltoids and improving posture.

Variations & Modifications

Beginners can keep their knees bent and feet flat on the floor to reduce resistance. To increase difficulty, extend the legs fully or elevate the feet on a bench to increase body angle. Advanced lifters may add weight with a vest or plate to further challenge the rear delts and supporting muscles.

Reverse Iron Cross Push-Up

The reverse iron cross push-up is a bodyweight exercise that targets the rear delts while also working the traps, rhomboids, and core. Performed lying on the floor with arms extended out to the sides, the movement involves lifting the arms and upper back off the ground. This creates horizontal abduction against gravity, directly stimulating the posterior delts.

Because it requires no equipment, this exercise is a convenient way to strengthen the rear delts while improving shoulder stability and mobility. It also engages the core and lower back, making it a functional choice for overall upper body conditioning.

Variations & Modifications

Beginners can start with shorter holds at the top of the lift to build endurance. For progression, extend the hold duration or perform the movement with light weights in each hand for added resistance. Advanced lifters may elevate the torso slightly on a mat or pad to increase the range of motion.

Close-Grip Lat Pulldown

The close-grip lat pulldown is a compound pulling exercise that primarily targets the lats while also engaging the rear delts, traps, and rhomboids as stabilizers. Using a narrow grip brings the elbows closer to the body, which increases activation of the posterior deltoids during the pulling phase. This makes it a valuable addition for both back and shoulder development.

Because the movement follows a controlled vertical pulling path, it not only builds strength but also supports shoulder stability and posture. It is especially effective for lifters who struggle to hit the rear delts with free weight rows or bodyweight exercises.

Variations & Modifications

Advanced lifters may add slow eccentrics to challenge control or use different grip attachments, such as a V-bar, to shift emphasis while still engaging the rear delts.

Pull-Up

Pull-up is a compound bodyweight exercise that primarily target the lats but also recruit the rear delts, traps, and rhomboids as stabilizers. By keeping the elbows slightly flared and focusing on pulling the chest toward the bar, the posterior delts are more actively engaged. This makes pull-ups not only a back builder but also a valuable addition to rear delt training.

Because they involve multiple upper-body muscles, pull-ups improve overall pulling strength, shoulder stability, and posture. They also support balanced development by training the rear delts in coordination with larger muscle groups, which is essential for both aesthetics and performance.

Variations & Modifications

Beginners can start with assistance from a pull-up machine or resistance bands to reduce bodyweight load and practice proper form. Advanced lifters may increase difficulty by holding at the top for a static contraction or adding external resistance with a weight vest or dip belt.

How To Grow Your Rear Delts

Now that you know the best exercises to target the rear delts, it is just as important to understand how to train them effectively. Proper preparation, structured programming, and consistent progression will ensure these movements deliver maximum results for strength, size, and balanced shoulder development.

Warm-Up & Cooldown

Every rear delt workout should begin with a proper warm-up. Light aerobic activity, dynamic stretches, or warm-up sets prepare the muscle tissue and increase blood flow, which enhances performance and reduces injury risk. After training, finish with light cardio and static stretches to improve flexibility and maintain mobility in the shoulders. This helps expand your range of motion and supports long-term joint health.

Progressive Overload

For continued growth, progressively overload your rear delt exercises by gradually increasing sets, reps, resistance, or intensity. Small adjustments over time ensure the muscles are consistently challenged. Combining compound pulls like rows or pull ups with isolation work such as rear delt flyes provides both strength and hypertrophy benefits when structured correctly.

Training Frequency & Structure

Rear delts respond well to being trained two to three times per week, provided you manage recovery. Not every session needs to include all rear delt exercises. Start with compound lifts when fresh, then move into isolation for precision work. Allow 24 to 72 hours of rest between sessions to give the muscles enough time to recover and grow.

Mind-Muscle Connection

Concentrating on engaging the rear delts during each repetition sharpens the mind muscle connection, making the exercises more effective. Focus on controlled movements and squeezing at the peak of each contraction to ensure the posterior delts, not stronger surrounding muscles, drive the lift. This attention to detail improves both activation and overall results.

Conclusion

The rear delts play a vital role in muscle symmetry, athletic performance, and overall shoulder health, yet they are often the most undertrained part of the shoulder. Neglecting them can lead to imbalances, weaker pulling strength, and a higher risk of injury. By making rear delt training a priority, you support better posture, improve stability in compound lifts, and create more balanced shoulders. Try adding the exercises above into your next workout, and you will begin to see the difference in both performance and shoulder development.