The 8 Best Rear Delt Exercises

You shouldn’t neglect direct rear delt training if your goal is to get stronger, bigger, and rounder delts. The rear delts, also known as the posterior delts, are often underdeveloped, whereas the front delts are often overdeveloped. This muscular imbalance leads to an asymmetrical physique, poor mobility, instability, and increased risk of injury.

If the front delts and chest are overpowering the rear delts, you’re going to end up with what’s known as “forward shoulder,” which puts your shoulder in a suboptimal performance position, especially on pressing movements.

The rear delts are involved in a lot of back movements. Most people would benefit from doing more direct rear delt exercises because bigger muscle groups, such as the lats and traps, take over the movement.

Most fitness enthusiasts fail to grow and strengthen their rear delts because they let their ego take control, use too much weight, and lack a good mind-muscle connection. To target the rear delts, you need to perform very specific exercises with proper form. 

In this article, we will be covering the top 8 exercises you can perform to grow your rear delts, reduce injury risk, and improve your posture!

The Best 8 Rear Delt Exercises

Whether you only have access to cables, dumbbells, machines, or a fully equipped gym, there’s an exercise on this list that you can do to build your rear delts! Here’s our definitive list of the best 8 rear delt exercises based on effectiveness, efficiency, and safety.

1. Bent-Over Rear Delt Fly
2. Standing Reverse Cable Fly
3. Cable Bent-Over Rear Delt Fly
4. Machine Reverse Fly
5. Cable Single-Arm Rear Delt Fly
6. Cable Face Pulls
7. Incline Dumbbell Face Pull
8. Incline Rear Delt Raise

Bent-Over Rear Delt Fly

Benefits of the bent-over rear delt fly

The bent-over rear delt fly is one of the most popular exercises for the rear delts because it directly hits the muscle by shoulder horizontal abduction. Therefore, it’s a great isolation movement to target the rear delts without taxing other muscle groups.

Compared to others on this list, the primary benefit of this exercise is that it requires the least amount of equipment. All you need is a pair of dumbbells (in fact, the bent-over rear delt fly is included on our list of the best dumbbell rear delt exercises)! With that said, if you do have an adjustable bench available, you can rest your forehead on it for added support and to limit cheating.

When performing this exercise, focus on contracting the rear delt. The best way to do this is to use lighter weight, higher reps, and try not to retract your shoulder blades too far at the top of the rep to limit middle trap involvement.

How to perform the bent-over rear delt fly

1. Grab a pair of dumbbells with a neutral grip. Let your arms rest by your sides.
2. Assume a shoulder-width stance, brace your core, push your hips back, and lean forward until your torso is nearly parallel to the floor.
3. With a slight bend in your arms, let the dumbbells hang in front of your body with your palms facing each other.
4. Take a deep breath and begin the movement by separating the dumbbells by lifting your arms out to your sides.
5. Once your hands are in line with your shoulders, pause for 1-2 seconds.
6. Exhale while you slowly lower your arms back to the starting position.

In the video below, Mind Pump demonstrates how to perform the bent-over rear delt fly correctly!

How To Do A PROPER Dumbbell Rear Delt Fly

Standing Reverse Cable Fly

Benefits of the standing reverse cable fly

The standing reverse cable fly is another great isolation exercise for the rear delts. Unlike free weights, the cable places constant tension on the rear delt. Working in a standing position, there is less low back involvement than a bent-over rear delt fly.

This is why we recommend the cable machine as one of the best gym machines for the back.

Another benefit to this exercise is that you don’t need any D-handles, you grab onto the end of the cables directly. TIn order to isolate the rear delt, keep a slight bend in your elbows to limit tricep involvement, and don’t retract your shoulder blades too much to limit trap involvement.

It’s important to note that cable stacks with pulleys that are close together are ideal for this exercise. Using a lighter weight and higher reps will help you increase your mind-muscle connection with the rear delts.

For more cable exercise options to build your rear delts, check out our list of the best cable exercises for rear delts.

How to perform the standing reverse cable fly

1. Adjust the cable pulleys to the highest position or just above shoulder height and select an appropriate amount of weight.
2. Stand facing the cables with a shoulder-width stance.
3. Reach across your body and grab the right handle with your left hand and the left handle with your left hand. Your arms should be crossing in front of you with a slight bend in your elbows.
4. Begin the movement by taking a deep breath, bracing your core, and pulling the cables back and out to your sides.
5. Once your arms align with your body (they should form a T with your upper body) and parallel to the floor, pause for 1-2 seconds.
6. Exhale as you slowly return the cables to the starting position.
7. Repeat for the desired number of repetitions.

To see how to perform the standing reverse cable fly, check out the video below!

Standing Reverse Cable Fly

Cable Bent-Over Rear Delt Fly

Benefits of the cable bent-over rear delt fly

The cable bent-over rear delt fly is a similar exercise to the bent-over rear delt dumbbell fly we discussed previously. The biggest difference between these two exercises is the equipment used (cables vs dumbbells).

If you have cables available, they are superior to the dumbbell variation for hypertrophy because they keep tension on the muscle. During the dumbbell variation, there’s little to no tension on the rear delts at the starting position.

Unlike the standing reverse cable fly, you don’t need to use a cable machine with pulleys that are close together; a standard cable stack will work. However, if you want to limit lower back involvement, the standing variation is a better option. You can use D-handles for this exercise, or you can directly grab onto the cable attachment.

How to perform the cable bent-over rear delt fly

1. Adjust the cable pulleys to the lowest position and select an appropriate amount of weight.
2. Grab the end of the right cable with your left arm and the left cable with your right arm with a neutral grip. Your arms should cross with the cables in front of you.
3. Stand in the middle of the cable stack with a shoulder-width stance and slight bend in your knees. Brace your core, push your hips back, and lean forward until your torso is almost parallel to the floor. Allow your arms to hang straight down towards the floor. Keep a slight bend in your elbows throughout the entire movement.
4. Start the exercise by inhaling and pulling the cables laterally until your arms are parallel to the floor. Avoid excessively squeezing your shoulder blades together at the top of the rep.
5. Pause for 1-2 seconds, then exhale while you slowly lower your arms back to the starting position.
6. Repeat for the desired number of repetitions.

In the video below, Jared Feather and Dr. Mike Israetel from Renaissance Periodization show you how to perform the cable bent-over rear delt fly!

Cable Cross Body Bent Lateral Raise

Machine Reverse Fly

Benefits of the machine reverse fly

The machine reverse fly, also known as the reverse pec deck, is arguably the best rear delt exercise on this list from an isolation and recovery standpoint.  Since you’re seated, there’s minimal involvement of the core, lower back, and legs.

Your upper body is supported against a pad which helps eliminate cheating, so you can solely focus on isolating the rear delt. If you want to add more rear delt training volume without taxing the rest of your body, this is a great exercise!

How to perform the machine reverse fly

1. Before you begin, adjust the seat height to a position that allows you to easily grab onto handles. Your hands & wrists should be in line with your elbows and shoulders. You may have to adjust the handles to the reverse fly position (the handles should be close together) if someone before you was performing machine chest flys.
2. Select an appropriate amount of weight and sit down facing the machine.
3. Brace your chest against the support pad, grab the handles using a neutral or pronated grip (try both to see what you prefer), and plant your feet on the floor. Keep a slight bend in your elbows throughout the entire movement.
4. Take a deep breath and pull the handles apart and backward until your arms form a “T” with your upper body. Avoid excessively squeezing your shoulder blades together at the top of the rep.
5. Pause for 1-2 seconds, then slowly allow the handles to return to the starting position.
6. Repeat for the desired number of repetitions.

Watch the video below from Renaissance Periodization to see how to do the machine reverse fly with proper technique!

​​https://www.youtube.com/watch?v=5YK4bgzXDp0

Cable Single-Arm Rear Delt Fly

Benefits of the cable single-arm rear delt fly

Muscular imbalances are quite common amongst gym-goers. They can lead to an asymmetrical physique and increase the risk for injury. Ensuring that both sides are equal in strength and development should be of top priority for people with imbalances.

One of the best and only ways to fix muscular imbalances is doing unilateral exercises. The cable single-arm rear delt fly is a good exercise for this issue in terms of the rear delt. We recommend starting with the weaker arm and matching the number of reps you get with the opposite side. Over time, this should help correct the muscular imbalance.

How to perform the cable single-arm rear delt fly

1. Adjust the cable pulley to just above shoulder height and select an appropriate amount of weight.
2. Stand perpendicular to the cable with a shoulder-width stance. 
3. Reach across your body and grab the end of the cable with your opposite arm. With the hand that’s closest to the cable, grab the tower for support.
4. Inhale and brace your core. With a slight bend in your elbows, pull the cable across your body until your hand is in line with your shoulder.
5. Pause for 1-2 seconds, then exhale and slowly allow the cable to return to the starting position.
6. Repeat for the desired number of repetitions. Turn around and do the same number of reps on the opposite side.

For an exercise demonstration of the cable single-arm rear delt fly, check out the video below!

Cable One Arm Reverse Fly - Shoulders Exercise

Cable Face Pulls

Benefits of cable face pulls

Up until this point, we’ve highlighted several rear delt fly variations, which are all considered to be isolation exercises. The cable face pull is one of the few compound movements that emphasize the rear delts.

However, it also heavily engages the biceps, rhomboids, and middle traps. What’s great about the cable face pull is that you can move a lot more weight than a rear delt fly. Overall, it’s a better mass builder for the entire upper back.

Face pulls are often done incorrectly, especially the cable variation, so follow the instructions below and watch the exercise demonstration video provided. The key to this exercise is to externally rotate your shoulders at the top of the rep.

This is why the rope attachment is ideal because it allows you to achieve that and get a greater range of motion. Start with a lighter weight to get the form down before progressing up in weight.

How to perform cable face pulls

1. Set the cable to the highest position or just above your head, attach a rope to the cable pulley, and select an appropriate amount of weight.
2. Facing the cable, grab the rope with a pronated (palms facing down) or neutral grip (palms facing each other).
3. Take 1-2 steps back with your arms extended in front of you and lean back slightly. You can either use a split stance or a shoulder-width stance.
4. Inhale and brace your core. Pull the rope towards your forehead by bending your elbows, retracting your shoulder blades, and horizontally abducting your shoulders.
5. At the top of the rep, focus on externally rotating your shoulders and hold for 1-2 seconds.
6. Exhale as you slowly return the rope to the starting position by extending your arms.
7. Repeat for the desired number of repetitions.

In the video below, Athlean-X covers how to do the cable face pull properly and what mistakes to avoid!

Stop Doing Face Pulls Like This! (SAVE A FRIEND)

Incline Dumbbell Face Pull

Benefits of the incline dumbbell face pull

If you don’t have cables, the next best face pull alternative is the incline dumbbell face pull. The incline bench will help reduce lower back engagement, aid in core stabilization, and prevent you from using momentum to get the weight up.

Since each hand has a dumbbell and can move independently, this is another exercise that may prevent and/or correct muscular imbalances. Keep your elbows slightly flared out to target the rear delts and minimize lat involvement. Focus on driving with your elbows.

How to perform the incline dumbbell face pull

1. Adjust an incline bench to a 45-degree angle and set a pair of dumbbells near the bench on the floor.
2. Lie prone on the bench with your head slightly off the pad. Grab one dumbbell in each hand using a pronated grip (palms facing down). Your arms should be extended in front of you with the dumbbells near the floor. Keep your head and neck in a neutral position. 
3. Take a deep breath and raise the dumbbells up towards your face by bending at the elbows, horizontally abducting your shoulders, and slightly pulling your shoulder blades back. Keep your elbows slightly flared out at a 70-90-degree angle.
4. At the top of the rep, pause for 1-2 seconds, then exhale while you slowly lower the dumbbells back to the starting position.
5. Repeat for the desired number of repetitions.

Watch the video below from Renaissance Periodization to see how to perform the incline dumbbell face pull!

Incline Dumbbell Facepull

Incline Rear Delt Raise

Benefits of the incline rear delt raise

Last, but certainly not least, we have the incline rear delt raise, also known as the incline rear delt fly. Similar to the incline dumbbell face pull, supporting the upper body on the bench limits your ability to cheat and reduces lower back and core involvement.

This exercise is very similar to the bent-over rear delt fly, except that you use a bench. The incline rear delt raise is another way to isolate the rear delts, so you can grow them! Keep a slight bend in your elbow and master the form before progressing in weight.

How to perform the incline rear delt raise

1. Set an incline bench to a 30 or 45-degree angle. Place a pair of dumbbells on the ground next to the bench.
2. Lie prone on the bench with your head slightly off the pad. Extend your arms and grab a dumbbell in each hand using a neutral grip (palms facing each other). Keep a slight bench in your elbows throughout the entire movement.
3. Inhale, then raise the dumbbells back and outward in a circular motion until your hands are in line with your head.
4. At the top of the rep, pause for 1-2 seconds, and squeeze the rear delt.
5. Exhale while you slowly lower the dumbbells back to the starting position.
6. Repeat for the desired number of repetitions.

Watch the video below for an exercise demonstration of the incline rear delt raise! 

Rear Delt Fly Incline Bench

Rear Delt Workout Program

Here’s an example of a hypertrophy-focused rear delt workout program. We used Renaissance Periodization’s Rear Delt Size Training Tips article as a guide for the reps, sets, intensity, and frequency.

• Week 1 – 10 sets
  • Day 1 – Rear Delt Dumbbell Fly: 2 sets x 12 reps @ 60%, Cable Face Pull: 2 sets x 10 reps @ 70%
  • Day 3 – Machine Reverse Fly: 2 sets x 12 reps @ 60% 
  • Day 5 – Standing Reverse Cable Fly: 2 sets x 15 reps @ 50%, Incline Dumbbell Face Pull: 2 sets x 10 reps @ 70%
• Week 2 – 12 sets
  • Day 1 – Rear Delt Dumbbell Fly: 3 sets x 12 reps @ 60%, Cable Face Pull: 2 sets x 10 reps @ 70%
  • Day 3 – Machine Reverse Fly: 3 sets x 12 reps @ 60% 
  • Day 5 – Standing Reverse Cable Fly: 2 sets x 15 reps @ 50%, Incline Dumbbell Face Pull: 2 sets x 10 reps @ 70%
• Week 3 – 14 sets
  • Day 1 – Rear Delt Dumbbell Fly: 3 sets x 12 reps @ 60%, Cable Face Pull: 3 sets x 10 reps @ 70%
  • Day 3 – Machine Reverse Fly: 3 sets x 12 reps @ 60% 
  • Day 5 – Standing Reverse Cable Fly: 3 sets x 15 reps @ 50%, Incline Dumbbell Face Pull: 2 sets x 10 reps @ 70%
• Week 4 – 16 sets
  • Day 1 – Rear Delt Dumbbell Fly: 3 sets x 12 reps @ 60%, Cable Face Pull: 3 sets x 10 reps @ 70%
  • Day 3 – Machine Reverse Fly: 4 sets x 12 reps @ 60% 
  • Day 5 – Standing Reverse Cable Fly: 3 sets x 15 reps @ 50%, Incline Dumbbell Face Pull: 3 sets x 10 reps @ 70%
• Week 5 – 6 sets (deload)
  • Day 1 – Rear Delt Dumbbell Fly: 1 set x 12 reps @ 60%, Cable Face Pull: 1 set x 10 reps @ 70%
  • Day 3 – Machine Reverse Fly: 2 sets x 12 reps @ 60% 
  • Day 5 – Standing Reverse Cable Fly: 1 set x 15 reps @ 50%, Incline Dumbbell Face Pull: 1 set x 10 reps @ 70%

Rear Delt Anatomy

The posterior deltoid, more commonly known as the rear delt, is one of the three muscles surrounding the shoulders. There are three different delt muscles, which are collectively referred to as the shoulder muscles.

This muscle includes the anterior deltoid (front delt), lateral deltoid (side delt), and posterior deltoid (rear delt). Each performs a different action because they originate and attach at different points. 

The anterior delt is located on the front of the shoulder, and it’s primarily responsible for shoulder flexion. The lateral delt is located on the side of the shoulder, and its primary action is shoulder abduction. Lastly, the posterior delt is located on the back of the shoulder and mainly performs horizontal shoulder abduction.

As you can see, doing a front raise, side raises, or even shoulder press isn’t the best way to target the rear delts because of where the rear delt is located. So it’s important to perform exercises that involve horizontal abduction to grow the rear delts!

To learn more about deltoid anatomy, check out the video below!

Deltoid Muscle Anatomy | AnatomyZone

Frequently Asked Questions

Is there an ideal rep range for rear delt hypertrophy?

If hypertrophy (muscle growth) is your primary goal, perform at least 50% of your rear delt training in the 10-20 rep range. The other 50% can be split up between the 5-10 rep range and the 20-30 rep range.

Doing a variety of rep ranges is ideal for hypertrophy because you target different muscle fiber types. Also, some exercises such as isolation movements lend themselves better to the higher rep ranges. In contrast, compound exercises are usually better for heavier rep ranges.

How often should you train the rear delts?

Training frequency is usually dependent on your schedule and ability to recover. For those that can only make it to the gym 3 times per week, then the absolute most amount of frequency they train a muscle is 3 times.

However, if you train rear delts on Monday and on Wednesday you’re still extremely sore, you may need to wait until Friday to train them again. It’s important to set realistic expectations when deciding on a training frequency/schedule.

In general, training the rear delts anywhere from 2-6 times per week is optimal for most people.

What’s the ideal training intensity for the rear delts?

The rear delts respond to a wide range of training intensities – from 30% of your 1-rep max, all the way up to 85% of your 1-rep max. Therefore, isolation exercises are best saved for lower training intensities, whereas compound movements are ideal for higher training intensities.

For hypertrophy, it’s recommended to perform approximately 50% of your rear delt training in the 60-70% intensity range. The other 50% can be evenly divided between the 30-55% intensity range and the 75-85% intensity range.

If you follow the rep range suggestions provided above, that will take care of training intensity as long as you are within 1-4 reps from muscular failure.

Final Thoughts

The rear delts are crucial for aesthetics, posture, movement, and performance. If you neglect training your rear delts, there’s a greater chance of becoming anterior delt dominant. As a result, your shoulders, head, and neck will naturally move forward. This position leads to back pain, neck pain, and various shoulder issues, such as shoulder impingement.

Since your rear delts are not very active when you perform various “shoulder” exercises, rear delt isolation work is highly recommended. Furthermore, warming up your rear delts before a big pressing movement, such as the bench press, will optimize shoulder position. Not only will that boost your performance, but it will help improve your longevity in the gym via a reduction in injury risk.

Doing the exercises we’ve highlighted above is a great place to start! Aim for training your rear delts 1-2 times per week and see how they respond. Within no time, you will start to develop 3D-looking shoulders and see a boost in performance!

Other Muscle Groups Exercises

If you enjoyed this post, check out our other collections of the best exercises for each muscle group below.

References

1. Israetel, Mike. Feb. 2021. “Rear Delt Size Training Tips.” Renaissance Periodization. https://rpstrength.com/expert-advice/rear-delt-size-training-tips

About Heather Jacques

Heather Jacques is a former collegiate athlete that graduated from Grand Valley State University with a Bachelor of Science in Athletic Training. Along with writing content for Lift Vault, Heather works for one of the fastest growing sports nutrition companies, Axe & Sledge Supplements, as their product specialist. Heather is an avid lifter, snowboarder, and outdoor enthusiast. She was born in Colorado, raised in northern Michigan, and currently resides in Pennsylvania. Heather's primary goal is to help others achieve their health and fitness goals through education, motivation, and inspiration.