The rear delts play a vital role in shoulder strength, posture, and stability. Many lifters overlook these muscles, leading to imbalances and weaker pressing power. The right rear delts exercises improve shoulder aesthetics and reduce injury risks. This guide covers how to train rear delts for size, strength, and function.

Why Train Rear Delts?

Rear delts stabilize the shoulders and improve upper-body movements. Strengthening them enhances pulling mechanics, posture, and injury prevention.

Benefits of Strong Rear Delts

  • Improves shoulder stability and strength
  • Enhances posture and upper-body alignment
  • Prevents shoulder injuries and imbalances
  • Supports pressing and pulling performance

Best Rear Delt Exercises

1. Face Pulls

  • Targets rear delts, traps, and rotator cuffs
  • Pull the rope to eye level, keeping elbows high
  • Perform 3–4 sets of 12–15 reps

2. Bent-Over Reverse Fly

  • Uses dumbbells to isolate the rear delts
  • Keep a neutral spine and raise arms out wide
  • Perform 3–4 sets of 10–12 reps

3. Rear Delt Fly Machine

  • Provides constant tension on the rear delts
  • Sit with chest against the pad, pull handles apart
  • Perform 3–4 sets of 12–15 reps

4. Reverse Pec Deck Machine

  • Similar to rear delt fly, but with adjusted grip
  • Pull handles outward, keeping tension on rear delts
  • Perform 3–4 sets of 10–12 reps

5. Seated Cable Rear Delt Row

  • Uses cables to keep rear delts under tension
  • Pull toward the upper chest, keeping elbows high
  • Perform 3–4 sets of 10–12 reps

6. Dumbbell Y-Raises

  • Works rear delts, traps, and rotator cuffs
  • Raise dumbbells in a Y-shape, keeping arms straight
  • Perform 3–4 sets of 12–15 reps

7. Barbell Rear Delt Rows

  • Builds rear delts and upper back strength
  • Use a shoulder-width grip, pull bar toward upper stomach
  • Perform 3–4 sets of 8–10 reps

8. Pull-Apart Bands

  • Activates rear delts with controlled resistance
  • Hold band, pull apart with straight arms
  • Perform 3 sets of 15–20 reps

Do Pull-Ups Work Rear Delts?

Pull-ups target lats and biceps, but they engage rear delts for stabilization. They help, but they are not the best isolation exercise.

Do Face Pulls Work Rear Delts?

Yes, face pulls target rear delts, improve shoulder health, and prevent injuries. They should be a staple in any rear delts workout.

How to Train Rear Delts Effectively

1. Train Rear Delts Twice Per Week

These muscles recover quickly, allowing frequent training

2. Use High Reps and Controlled Movements

Slow, controlled reps maximize rear deltoid activation

3. Combine Free Weights and Machines

Free weights build strength, while machines provide stability

4. Train Rear Delts on Push and Pull Days

Training rear delts with both pressing and pulling movements ensures balanced development

Conclusion

Developing rear delts improves shoulder strength, posture, and performance. Effective rear delts exercises include face pulls, reverse flies, and rear delt rows. Training consistently builds strong, well-balanced shoulders and reduces injury risks.

Last Updated on December 11, 2025