Simple Rear Delt Exercises That Give Big Strength Gains

Understand your rear delts

If you want stronger, healthier shoulders, you cannot skip rear delt exercises. Your rear delts, or posterior deltoids, sit at the back of your shoulders and are responsible for pulling your arms behind you and rotating your shoulders outward. They work closely with your upper back, traps, and scapula to pull your shoulders back and help you stand tall.

Rear delts make up about one third of your shoulder muscle and play a big role in:

• Shoulder stability during presses and overhead movements
• Good posture by counteracting rounded, forward shoulders
• Upper body strength for rowing, pull-ups, and daily pulling tasks
• The “3D” or wide-shoulder look many lifters want

Because so many workouts focus on pressing and front-dominant movements, the rear delts are often neglected. That is why adding simple, focused rear delt exercises to your routine can give you outsized strength and posture gains.

Key benefits of rear delt training

Before you get into the exercises, it helps to know what you are training for. Consistent rear delt work supports almost everything you do with your upper body.

Improve posture and reduce pain

Hours of sitting and looking down at screens encourage your shoulders to round forward. This posture can lead to:

• A hunched upper back
• Tight chest muscles and weak upper back
• Neck and shoulder discomfort

Strengthening your rear delts and surrounding upper back muscles helps pull your shoulders back and align your spine. According to 2024 guidance from Gymshark, strong posterior deltoids are key for counteracting kyphosis from prolonged sitting and improving shoulder position during everyday activities.

Boost shoulder stability and strength

Rear delts support many major lifts, even if you do not feel them directly:

• Bench press
• Overhead press
• Lateral raises
• Pull-ups and rows

By stabilizing the back of the shoulder joint, strong rear delts help you control the bar or dumbbells better, reduce wobbling, and lower injury risk during heavy lifting. Healthline notes that the posterior deltoid helps extend the humerus behind the body and aids in external rotation, which is critical for safe pulling and pressing movements.

Build a balanced, “3D” shoulder look

If your training focuses on front and side delts, your shoulders can look unbalanced from the side and back. Developed rear delts:

• Make your shoulders look rounder from every angle
• Add width to your upper body
• Improve overall shoulder symmetry

Bodybuilders and strength athletes often dedicate a large portion of their shoulder work to the rear delts to achieve that complete, balanced appearance.

How to train rear delts effectively

You do not need a complicated plan to see progress. A few smart guidelines will help you get more from every set of rear delt exercises.

Use both isolation and compound moves

You can hit your rear delts two main ways:

• Direct isolation exercises
  These are movements like rear delt flys and face pulls that target the posterior delts very specifically. EMG data shows that isolated movements like reverse fly on the pec deck activate the rear delts more than general pulling work such as lat pulldowns and seated rows, so they are a fast way to build this area.

• Indirect compound exercises
  Rows and pulling variations train your whole upper back while still engaging the rear delts. They save time and help build overall strength.

A mix of both gives you the best results: focused growth plus practical strength.

Train them more than once a week

Rear delts are relatively small muscles and often recover quickly. Guidance from Gymshark in 2024 suggests training them at least twice per week, with a combination of isolation and compound movements to maximize hypertrophy, posture, and shoulder strength.

You might:

• Add 2 rear delt moves to your pull day
• Sprinkle 1 or 2 isolation exercises at the end of an upper body or shoulder session
• Include a short “posture” finisher with bands or bodyweight work on desk-heavy days

Keep the weights reasonable and the form sharp

Because rear delt moves usually use smaller muscles and leverage, going too heavy can shift the work to your traps or lower back. Focus on:

• Controlled reps, not momentum
• Feeling the back of your shoulders working
• Squeezing your shoulder blades without shrugging

Slow, deliberate movement with moderate weight will usually grow your rear delts faster than sloppy heavy lifting.

Simple isolation rear delt exercises

Start with a few of these straightforward isolation exercises to directly target your rear delts. You can perform most of them with basic dumbbells or common gym machines.

Seated dumbbell rear delt fly

This is one of the most accessible rear delt exercises, and it requires only a bench and light dumbbells.

How to do it

1. Sit on the edge of a bench with your feet flat.
2. Hold a light dumbbell in each hand, arms hanging down, palms facing each other.
3. Hinge forward at your hips, keeping your back flat and chest close to your thighs.
4. With a slight bend in your elbows, raise your arms out to the sides until they are in line with your shoulders.
5. Pause briefly and focus on squeezing the back of your shoulders.
6. Lower the weights slowly back to the starting position.

Form tips

• Avoid shrugging your shoulders toward your ears. Pull your shoulder blades slightly down and back to protect your neck.
• Maintain a neutral spine. If your lower back starts to round, reset your posture or use a lighter weight.
• Keep your wrists neutral. Do not bend them upward, which can cause wrist discomfort and reduce shoulder engagement.
• Aim for a small elbow bend of about 10 to 15 degrees. Locking the elbows or bending them too much shifts tension away from the rear delts.

Standing bent‑over lateral raise

This version is similar to the seated fly but lets you work standing with a bit more freedom of movement.

How to do it

1. Stand with your feet hip-width apart, holding dumbbells at your sides.
2. Hinge at your hips until your torso is almost parallel to the floor, knees slightly bent.
3. Let your arms hang down, palms facing each other.
4. Raise your arms out to the sides until they are in line with your shoulders.
5. Pause at the top, then lower slowly with control.

Form tips

• Keep your core engaged so your lower back does not take over.
• Do not rush the reps. Using speed and momentum reduces muscle engagement and growth.
• Think of moving your elbows out and back, not just flinging the weights upward.

Rear delt machine (pec deck reverse fly)

Many gyms have a rear delt or pec deck machine with a reverse-fly setting that makes isolating your rear delts simpler and more stable. EMG data indicates this style of reverse fly can activate the rear delts more heavily than broad pulling exercises, which makes it a powerful choice when you want targeted work.

How to do it

1. Adjust the seat so the handles are roughly at shoulder height when you sit.
2. Sit with your chest against the pad and grab the handles with your arms extended in front of you.
3. With a gentle elbow bend, open your arms out and back in a wide arc until your hands are in line with your shoulders.
4. Squeeze your shoulder blades together for a moment.
5. Return the handles forward slowly.

Form tips

• Keep your chest in contact with the pad to avoid using your lower back.
• Do not let the weight slam forward. Controlling the negative keeps tension on your rear delts.
• Adjust the weight so you can complete 10 to 15 clean reps without shrugging.

Band pull‑apart

Band pull‑aparts are joint-friendly, portable, and great for daily posture tune-ups. They can be done almost anywhere and are ideal as a warm-up or finisher.

How to do it

1. Hold a resistance band with both hands at shoulder height, arms straight in front of you.
2. Keep a soft bend in your elbows and your palms facing down.
3. Pull the band apart by driving your hands out to the sides and slightly back.
4. Stop when your arms are in line with your shoulders and your chest is open.
5. Pause and feel your rear delts working, then return slowly to the start.

Form tips

• Keep your shoulders down, not creeping toward your ears.
• Do not let your ribs flare or your lower back arch excessively.
• Start with a lighter band and focus on perfect form before increasing resistance.

Face pull (cable or band)

Face pulls are widely praised for building rear delts and improving shoulder health, especially for people who press a lot.

How to do it

1. Attach a rope handle to a cable at upper-chest or face height, or loop a band around a sturdy anchor.
2. Grab the handles with an overhand or neutral grip and step back until there is tension.
3. With your elbows high and flared slightly outward, pull the rope toward your face.
4. Aim to bring your hands to approximately your temples or ears while your thumbs move slightly backward.
5. Squeeze your rear delts and upper back, then slowly extend your arms back to the start.

Form tips

• Think about pulling with your elbows rather than your hands.
• Avoid leaning back too far to “cheat” the weight.
• Keep the movement smooth and controlled.

Side‑lying external rotation

This move targets your rear delts along with the rotator cuff muscles like the infraspinatus and teres minor, which are critical for shoulder stability.

How to do it

1. Lie on your side on a mat with your bottom arm supporting your head.
2. Hold a light dumbbell in your top hand with your elbow bent to 90 degrees and resting against your side.
3. Keep a small rolled towel between your elbow and your ribcage if you like.
4. Starting with your forearm across your belly, rotate your arm so your hand moves upward away from your stomach, keeping the elbow pinned to your side.
5. Stop just before your shoulder wants to roll back, then lower slowly.

Form tips

• Use a very light weight at first. This move should feel precise, not straining.
• Keep your shoulder relaxed and away from your ear.
• Avoid twisting your torso to lift the weight higher.

Simple compound rear delt exercises

When you want more results for your time, compound movements that include rear delt work are your best friend. They build strength in your lats, traps, and rhomboids while still training the back of your shoulders.

Three‑point dumbbell row

This single‑arm row variation offers strong rear delt involvement along with your lats and mid-back.

How to do it

1. Place one hand and the same‑side knee on a bench for support. Your other foot stays on the floor.
2. Hold a dumbbell in your free hand, arm extended toward the floor.
3. Keep your back flat and core braced.
4. Row the dumbbell up toward your hip, keeping your elbow close to your body.
5. Pause, then lower slowly and repeat.

Form tips

• Do not twist your torso to lift the weight.
• Think about driving your elbow back and slightly out, not just up and down.
• Choose a weight you can control for 8 to 12 solid reps.

Chest‑supported row

If your lower back tends to fatigue before your upper back, chest-supported rows let you focus on pulling without worrying about your spine.

How to do it

1. Set an incline bench at about 30 to 45 degrees.
2. Lie face down with your chest supported and hold dumbbells or a bar underneath you.
3. With arms extended, pull the weights toward your lower ribs.
4. Squeeze your shoulder blades together, then lower with control.

Form tips

• Keep your neck neutral. Avoid craning your head up.
• Adjust your grip and elbow angle slightly outward to feel the rear delts more.
• Avoid bouncing the weights off the bottom of the bench.

Inverted row (bodyweight)

Inverted rows are a practical bodyweight way to challenge your rear delts, lats, and upper back. You can do them with a bar in a rack, suspension trainer, or rings.

How to do it

1. Set a bar or straps at about waist height.
2. Lie under the bar and grab it with an overhand grip, hands slightly wider than shoulder-width.
3. Extend your legs in front of you with your heels on the floor and your body in a straight line.
4. Pull your chest toward the bar, squeezing your shoulder blades together.
5. Lower yourself back down under control.

Form tips

• Keep your hips in line with your shoulders, not sagging.
• The more horizontal your body, the harder the exercise. Bend your knees to make it easier if needed.
• Aim to lightly touch your chest to the bar on each rep.

Close‑grip lat pulldown or assisted pull‑up

Lat pulldowns and assisted pull‑ups are typically thought of as lat builders, but a close grip and controlled form also involve your rear delts and upper back.

How to do it

1. Take a relatively narrow grip on the bar, either overhand or neutral.
2. Start from a stretch at the top, shoulders slightly elevated.
3. Pull your shoulder blades down and back, then drive your elbows down toward your ribs.
4. Pause when the bar reaches your upper chest, then return slowly.

Form tips

• Avoid leaning too far backward and turning this into a row.
• Do not jerk the weight down. Smooth, steady movement is safer and more effective.
• Focus on pulling with your back, not curling with your biceps.

Common rear delt mistakes and how to fix them

Rear delt exercises often look simple, but small technique errors can shift the work away from the muscles you are trying to train or increase discomfort.

Shrugging your shoulders

Problem: Lifting your shoulders toward your ears during rear delt flys transfers tension to your upper traps and can cause neck soreness.

Fix: Before each set, gently pull your shoulder blades down and back. Keep that “packed” position as you move your arms.

Rounding your lower back

Problem: Rounding your back during bent‑over movements, especially when you are tired, puts stress on your spine and reduces shoulder engagement.

Fix: Hinge from your hips, keep your spine long, and brace your core. If it is hard to maintain this position, use a seated or chest‑supported variation.

Hyperextending your wrists

Problem: Bending your wrists upward during rear delt moves creates strain and reduces the work your shoulders do.

Fix: Keep your wrists neutral, in line with your forearms, and think of your hands as simple hooks for the weight.

Moving too fast

Problem: Swinging through reps to get them done replaces muscle effort with momentum and limits growth.

Fix: Slow the movement, especially the lowering phase. Add a short pause at the top of each rep to feel the rear delts working.

A simple rear delt workout you can follow

Here is a straightforward routine that focuses on rear delt exercises and fits easily into an upper body or shoulder day. Start with lighter weights and add load only when your form is rock solid.

Warm‑up (5 minutes)

• Band pull‑apart, 2 sets of 15 to 20 reps
• Light face pull, 2 sets of 12 to 15 reps

Main work

1. Rear delt machine or seated dumbbell rear delt fly

• 3 sets of 10 to 15 reps
• Rest 60 to 90 seconds between sets

1. Face pull

• 3 sets of 12 to 15 reps
• Focus on clean, controlled movement

1. Three‑point dumbbell row

• 3 sets of 8 to 12 reps per arm
• Choose a moderate weight and control the lowering phase

1. Inverted row or chest‑supported row

• 3 sets of 8 to 12 reps
• Adjust difficulty by changing body angle or load

If you are short on time, pick just two exercises, for example, seated rear delt fly plus face pulls, and do 3 to 4 sets of each.

For hypertrophy and strength balance, many lifters find success devoting about half of their shoulder exercises to rear delt isolation work, especially if those muscles have been neglected in the past.

How to add rear delts into your week

You do not need a total program overhaul. A few smart tweaks can help you train your rear delts consistently.

Try one of these approaches:

• Upper / lower split

• Add 2 rear delt moves to each upper body session.

• Push / pull / legs split

• On pull days, do 1 or 2 isolation exercises at the end of your workout.

• On push days, keep 1 light rear delt or band exercise for shoulder health.

• Full‑body training

• Include 1 rear delt exercise every session, alternating between isolation moves (like band pull‑aparts) and compound rows.

Aim for roughly 2 sessions per week that include rear delt exercises, adjust volume based on how your shoulders feel, and increase sets gradually as you adapt.

Key takeaways

• Rear delt exercises are essential for balanced shoulders, better posture, and safer pressing and pulling.
• Combining isolation moves like rear delt flys and face pulls with rows and pulldowns gives you complete development.
• Clean form, controlled tempo, and moderate weights help you feel the rear delts instead of your neck or lower back.
• Training rear delts at least twice a week with smart exercise choices can deliver big strength gains from simple movements.

Start by adding just one rear delt exercise to your next upper body workout. Notice how your shoulders and posture feel over the next few weeks, then build from there.

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