The rear delts sit on the back of the shoulder and their main job is horizontal abduction: pulling your upper arm out and back, like the top half of a reverse fly. Presses and most side raises barely touch them, and on rows the lats and upper back tend to take over. If you want stronger, bigger, and rounder delts, they need some direct work.
The eight exercises below are picked so there’s something for every setup: dumbbells only, a cable stack, a reverse pec deck, or a bench. Most are isolation exercises. The two face pulls are the exception and bring the upper back in with them.
After the list you’ll find the bench-supported options grouped together, a sample 5-week rear delt block built from Renaissance Periodization’s guidelines, and answers on reps, frequency and load.
Table of Contents
- 1 The 8 Best Rear Delt Exercises
- 2 Rear Delt Exercises You Can Do on a Bench
- 3 Rear Delt Workout Program
- 4 Rear Delt Anatomy
- 5 Frequently Asked Questions
- 6 Final Thoughts
- 7 Other Muscle Groups Exercises
- 7.1 The 7 Best Long Head Bicep Dumbbell Exercises
- 7.2 The 8 Best Front Delt Dumbbell Exercises
- 7.3 The 7 Best Cable Glute Exercises
- 7.4 The 8 Best Lateral Head Tricep Exercises
- 7.5 The 6 Best Cable Rear Delt Exercises (2023)
- 7.6 The 10 Best Front Delt Exercises
- 7.7 The 7 Best Middle Trap Exercises
- 7.8 The 8 Best Short Head Bicep Exercises
- 7.9 The 6 Best Cable Hamstring Exercises
- 7.10 The 7 Best Lower Lat Dumbbell Exercises
- 7.11 The 7 Best Lower Trap Exercises
- 7.12 The 7 Best Outer Quad Exercises for Bigger Outer Thighs
- 7.13 10 Best Cable Shoulder Exercises
- 7.14 The 8 Best Long Head Bicep Exercises
- 7.15 The 8 Best Bicep Cable Exercises
- 8 References
- 9 Updates
The 8 Best Rear Delt Exercises
Whether you train with dumbbells, cables, machines or a full gym, at least one of these will fit. I picked them for how well they hit the rear delts, how easy they are to set up, and how little they beat up the lower back.
- Bent-Over Rear Delt Fly
- Standing Reverse Cable Fly
- Cable Bent-Over Rear Delt Fly
- Machine Reverse Fly
- Cable Single-Arm Rear Delt Fly
- Cable Face Pulls
- Incline Dumbbell Face Pull
- 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). If you 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
- Grab a pair of dumbbells with a neutral grip. Let your arms rest by your sides.
- Assume a shoulder-width stance, brace your core, push your hips back, and lean forward until your torso is nearly parallel to the floor.
- With a slight bend in your arms, let the dumbbells hang in front of your body with your palms facing each other.
- Take a deep breath and begin the movement by separating the dumbbells by lifting your arms out to your sides.
- Once your hands are in line with your shoulders, pause for 1-2 seconds.
- 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!
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. 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
- Adjust the cable pulleys to the highest position or just above shoulder height and select an appropriate amount of weight.
- Stand facing the cables with a shoulder-width stance.
- Reach across your body and grab the right handle with your left hand and the left handle with your right hand. Your arms should be crossing in front of you with a slight bend in your elbows.
- Begin the movement by taking a deep breath, bracing your core, and pulling the cables back and out to your sides.
- 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.
- Exhale as you slowly return the cables to the starting position.
- Repeat for the desired number of repetitions.
To see how to perform the standing reverse cable fly, check out the video below!
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
- Adjust the cable pulleys to the lowest position and select an appropriate amount of weight.
- 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.
- 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.
- 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.
- Pause for 1-2 seconds, then exhale while you slowly lower your arms back to the starting position.
- 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!
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
- 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.
- Select an appropriate amount of weight and sit down facing the machine.
- 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.
- 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.
- Pause for 1-2 seconds, then slowly allow the handles to return to the starting position.
- 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!
Cable Single-Arm Rear Delt Fly
Benefits of the cable single-arm rear delt fly
Side-to-side differences are common, and a bilateral exercise lets your stronger arm carry the weaker one without you noticing. Working one arm at a time takes that option away.
The cable single-arm rear delt fly is a good way to do that for the rear delts. 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
- Adjust the cable pulley to just above shoulder height and select an appropriate amount of weight.
- Stand perpendicular to the cable with a shoulder-width stance.
- 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.
- 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.
- Pause for 1-2 seconds, then exhale and slowly allow the cable to return to the starting position.
- 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 Face Pulls
Benefits of cable face pulls
Everything up to this point has been a rear delt fly variation, which makes them all isolation exercises. The cable face pull is one of the few compound movements that emphasize the rear delts.
It also works the rhomboids and middle traps, with some help from the biceps. Because more muscles are pulling, you can handle more weight than on a rear delt fly, which makes it the better pick for the upper back as a whole.
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
- 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.
- Facing the cable, grab the rope with a pronated (palms facing down) or neutral grip (palms facing each other).
- 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.
- Inhale and brace your core. Pull the rope towards your forehead by bending your elbows, retracting your shoulder blades, and horizontally abducting your shoulders.
- At the top of the rep, focus on externally rotating your shoulders and hold for 1-2 seconds.
- Exhale as you slowly return the rope to the starting position by extending your arms.
- 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!
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
- Adjust an incline bench to a 45-degree angle and set a pair of dumbbells near the bench on the floor.
- 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.
- 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.
- At the top of the rep, pause for 1-2 seconds, then exhale while you slowly lower the dumbbells back to the starting position.
- 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 Rear Delt Raise
Benefits of the incline rear delt raise
Last on the list is 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. It’s another good way to isolate the rear delts. Keep a slight bend in your elbow and master the form before progressing in weight.
How to perform the incline rear delt raise
- Set an incline bench to a 30 or 45-degree angle. Place a pair of dumbbells on the ground next to the bench.
- 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 bend in your elbows throughout the entire movement.
- Inhale, then raise the dumbbells back and outward in a circular motion until your hands are in line with your head.
- At the top of the rep, pause for 1-2 seconds, and squeeze the rear delt.
- Exhale while you slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Watch the video below for an exercise demonstration of the incline rear delt raise!
Rear Delt Exercises You Can Do on a Bench
If all you have is a bench and some dumbbells, three of the exercises above still work. Lying chest-down on the bench takes your lower back out of it and makes it much harder to swing the weight up.
- Incline rear delt raise: the most direct option. Set the bench to 30 or 45 degrees, lie face down and raise the dumbbells out to your sides.
- Incline dumbbell face pull: same setup, but you pull the dumbbells toward your face with your elbows flared, so the upper back helps out and you can go heavier.
- Bent-over rear delt fly with head support: stand over the bench and rest your forehead on it. It keeps your torso still without lying on the pad.
If you’re after a swap for the incline raise itself, see these reverse fly alternatives. For the face pull, there’s a separate list of face pull alternatives.
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.
Few people know their 1-rep max on a rear delt fly, so treat the percentages as a guide to effort: pick a weight you could lift for a few more reps than the target. Weekly sets climb from 10 to 16, then drop for a deload week.
- 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 three heads of the deltoid, the muscle that caps the shoulder.
The three heads are the anterior deltoid (front delt), lateral deltoid (side delt), and posterior deltoid (rear delt). Each one has a different origin, so each does a different job.
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.
That’s why front raises, side raises and overhead presses do little for the rear delts. To grow them, you need exercises built around horizontal abduction, which is what every exercise on this list has in common.
To learn more about deltoid anatomy, check out the video below!
Frequently Asked Questions
Is there an ideal rep range for rear delt hypertrophy?
Renaissance Periodization’s rear delt guide puts up to about half of your weekly rear delt sets in the 10-20 rep range, with the rest split between 5-10 reps and 20-30 reps.
In practice, the exercise does most of the deciding. Isolation exercises like rear delt flys suit the higher rep ranges, while compound exercises like face pulls handle heavier sets better.
How often should you train the rear delts?
It depends on your schedule and how well you recover. If you only make it to the gym 3 times per week, that’s your ceiling.
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.
Renaissance Periodization’s guide says most people recover well enough to train rear delts 3-6 times per week. They’re a small muscle and recover quickly, so splitting the weekly sets across 3 or more days works well. The sample program above uses 3.
What’s the ideal training intensity for the rear delts?
The rear delts respond to a wide range of loads, from about 30% of your 1-rep max up to about 85%. Renaissance Periodization’s guide puts that at roughly 5 to 30 reps on a first set taken to failure. Isolation exercises are best kept at the lighter end, and compound exercises can go heavier.
For effort, the same guide starts a training block around 3 reps in reserve and works down toward failure by the end of it (0 reps in reserve on most rear delt exercises).
If you follow the rep ranges above and push your sets close to failure, the load mostly takes care of itself.
Final Thoughts
The rear delts are small, but they fill out the back of the shoulder and they balance all the pressing most people do. Skip them and your front delts end up doing most of the work.
Since presses and side raises don’t do much for them, I’d recommend some direct rear delt work in most programs. A couple of light sets of face pulls or reverse flys also make a good warm-up before bench press.
Pick two or three exercises from the list that suit your equipment, train them 3 or more times per week, and see how they respond.
Other Muscle Groups Exercises
If you enjoyed this post, check out our other collections of the best exercises for each muscle group below.
References
- Israetel, Mike. Updated Jan. 2024. “Rear Delt Size Training Tips.” Renaissance Periodization. https://rpstrength.com/expert-advice/rear-delt-size-training-tips
Updates
- Rewrote the opening and added a section on the rear delt exercises you can do on a bench. Fixed the machine reverse fly video, which showed as a bare link instead of a video, and a setup step on the standing reverse cable fly that had both hands on the wrong handles. Brought the frequency and load answers in line with the current version of Renaissance Periodization’s rear delt guide (3-6 sessions per week) and removed advice that contradicted it. The eight exercises and the sample program are unchanged.
