Targeting your rear delts is essential for balanced shoulder development and improved posture.
The 5 best exercises for rear delt growth are the dumbbell reverse fly, face pulls, bent-over barbell rows, seated rear delt lateral raises, and band pull-aparts.
Keep reading for a detailed explanation of how to perform each exercise effectively.
Dumbbell Reverse Fly
The dumbbell reverse fly is one of the most effective exercises for isolating the rear delts.
It’s a go-to movement for anyone looking to build strength and size in this often-overlooked part of the shoulder, while also improving posture and overall upper body balance.
With the right form and attention to detail, this exercise can help you engage the posterior deltoid without unnecessary strain on other muscles.
What It Targets
The dumbbell reverse fly primarily isolates the posterior deltoid, making it ideal for targeting the back of the shoulder.
Unlike other shoulder exercises that can easily involve the traps, this movement is designed to keep the focus on the rear delts, provided you maintain proper form.
This isolation is crucial because the rear delts are often underdeveloped compared to the front and side deltoids, leading to muscle imbalances and poor posture.
How to Perform It
To get the most out of the dumbbell reverse fly, it's important to nail the technique.
Begin by standing with a slight bend in your knees and hinge forward at the hips, maintaining a flat back.
Hold a dumbbell in each hand, letting your arms hang straight down with your palms facing each other.
As you lift the dumbbells out to the side, keep a slight bend in your elbows and focus on squeezing your shoulder blades together at the top.
This contraction is where most of the work happens for your rear delts, so avoid rushing through the movement.
Maintaining control throughout the exercise is key.
Keep your torso still, and avoid using momentum or allowing your upper back to round.
If you find yourself using other muscles to power through, it’s likely that the weights are too heavy, so lighten them and focus on perfecting the movement.
You’ll feel a deeper burn in your rear delts when the weights are lighter but the form is on point.
Why Form Is Key
When it comes to the dumbbell reverse fly, focusing on form is much more important than lifting heavy weights.
Rear delts are smaller muscles, and overloading them with heavy weights often shifts the focus to larger muscles, such as the traps, which reduces the effectiveness of the exercise.
Using lighter weights allows you to maintain full control of the movement, ensuring that the rear delts are engaged throughout.
Common mistakes include using momentum, allowing the traps to take over, or lifting too quickly without focusing on the squeeze at the top.
Remember, the goal is to feel the tension in your rear delts, not to simply move the weights from point A to point B.
Keep your movements slow and controlled to maximize muscle engagement.
Best Programming Approach
For most lifters, 3-4 sets of 10-15 reps is the sweet spot for the dumbbell reverse fly.
This rep range allows you to build both strength and endurance in the rear delts, without sacrificing form.
Because this exercise targets a smaller muscle group, it’s best to perform it with lighter weights to prioritize control and proper movement.
You can include the dumbbell reverse fly either as a main exercise during a shoulder-focused workout or as part of a warm-up to activate your rear delts before heavier compound movements like rows or presses.
Its versatility makes it an excellent addition to any routine, whether you're aiming to correct muscle imbalances or build stronger, more defined shoulders.
Face Pulls
Face pulls are a highly effective exercise for building strong rear delts and upper back muscles, while also significantly improving shoulder stability and posture.
They are commonly included in routines to help correct muscle imbalances caused by sitting or slouching for long periods.
By performing face pulls correctly, you can strengthen not just your rear delts but also key stabilizing muscles in the upper back, leading to better shoulder health.
What It Targets
Face pulls primarily engage the rear delts and upper back, specifically the rhomboids and lower traps.
This combination of muscle activation makes face pulls ideal for those looking to improve shoulder stability and correct posture issues.
The rear delts play a crucial role in pulling movements, and face pulls are designed to ensure they are being worked in isolation, while also promoting better shoulder mobility.
How to Perform It
To get started, you'll need either a cable machine with a rope attachment or a resistance band.
Set the cable at eye level, or if using a band, anchor it securely at the same height.
Stand with your feet shoulder-width apart, and grip the rope with both hands using an overhand grip.
Step back slightly to create tension in the cable or band.
From this position, begin the pull by flaring your elbows out to the sides as you bring the rope towards your face.
The key is to ensure your elbows are higher than your wrists throughout the movement, creating a horizontal plane that targets the rear delts.
As you pull the handles toward you, focus on squeezing your shoulder blades together, holding the contraction for a moment before slowly returning to the starting position.
Maintaining proper form is crucial in face pulls.
Keep your chest upright and avoid arching your lower back.
If you're using a cable machine, adjust the weight so that you can pull without jerking or using momentum—control the entire range of motion.
For resistance bands, focus on maintaining constant tension, ensuring that the pull is smooth and deliberate.
Posture Benefits
One of the most significant benefits of face pulls is how they help improve posture.
Many people spend hours sitting at desks or looking down at phones, which leads to rounded shoulders and weakened upper back muscles.
Face pulls counteract this by strengthening the rear delts, rhomboids, and lower traps, all of which play a critical role in keeping your shoulders pulled back and your posture upright.
Regularly including face pulls in your routine can help correct imbalances that contribute to slouched posture.
Over time, this can reduce the likelihood of shoulder injuries and alleviate discomfort caused by prolonged sitting or poor posture habits.
Face pulls are particularly beneficial for people with forward head posture or rounded shoulders, as they actively work the muscles that keep your scapula stable and your shoulders in alignment.
Best Programming Approach
For most lifters, 3-4 sets of 10-15 reps work best for face pulls.
This rep range allows you to focus on both muscle endurance and strength, which is key for improving posture and building the rear delts.
It's important not to rush through this exercise—slow, controlled reps will engage the correct muscles and ensure you're getting the most out of each set.
Face pulls can be incorporated into various parts of your workout.
They're often used towards the end of a shoulder or back day to ensure rear delts and upper back muscles are properly engaged.
You can also use them as part of a warm-up routine, particularly if you're about to perform overhead presses or other heavy compound lifts.
Their versatility makes them an essential exercise for anyone looking to build shoulder stability and improve posture.
Bent-Over Barbell Rows (Reverse Grip)
The bent-over barbell row with a reverse grip is a versatile compound exercise that not only targets the back but also engages the rear delts when performed with proper elbow positioning.
This variation allows for a greater range of motion in the shoulder joint, making it a useful addition for those looking to develop both their upper back and the rear delts simultaneously.
What It Targets
While the bent-over barbell row primarily targets the muscles of the back—such as the lats, traps, and rhomboids—it also effectively engages the rear delts when executed with a wider elbow position.
By slightly flaring your elbows outward, you can shift some of the tension from the lats to the rear delts, helping to build strength and size in this often underdeveloped muscle.
This dual benefit makes the reverse grip row a key exercise for anyone wanting to improve both back and shoulder balance.
How to Perform It
To perform bent-over barbell rows with a reverse grip, start by standing with your feet shoulder-width apart and grasp the barbell with an underhand (supinated) grip, meaning your palms should be facing up.
Hinge at the hips, keeping your knees slightly bent and your back flat. Your torso should be almost parallel to the floor.
From this position, initiate the movement by pulling the barbell towards your lower chest, keeping your elbows slightly flared outward.
This elbow positioning is crucial to engaging the rear delts effectively.
As you pull, focus on squeezing your shoulder blades together, and hold the contraction for a second before lowering the barbell back down in a controlled manner.
To ensure proper form, avoid rounding your back or using momentum to lift the weight.
Keep your core engaged and control the movement throughout the entire range.
This helps target the rear delts more precisely and prevents unnecessary strain on the lower back.
Back and Rear Delt Connection
The bent-over barbell row with a reverse grip offers a unique opportunity to build strength in both the upper back and the rear delts.
Because the movement activates the rear delts while working the upper back muscles, it helps improve shoulder stability and overall upper body strength.
Strong rear delts contribute to better posture and protect the shoulders during compound lifts, while a stronger back supports more powerful movements in exercises like deadlifts and pull-ups.
This connection between back strength and rear delt development also means that regularly including reverse grip rows in your routine can lead to better performance in both pulling and pushing movements, as the muscles work together to stabilize the shoulders and spine.
Best Programming Approach
For optimal results, perform 3 sets of 8-12 reps when doing bent-over barbell rows with a reverse grip.
This rep range strikes a balance between building strength and muscle size.
Because the exercise is more taxing on multiple muscle groups, it’s best included on a back or pull day, where the focus is on heavier compound movements.
Incorporating this exercise towards the middle or end of your workout will allow you to target the rear delts and upper back once the larger muscles are already warmed up.
By programming it strategically, you can get the most out of both your back and shoulder training without overloading any single muscle group.
Seated Rear Delt Lateral Raises
Seated rear delt lateral raises are a focused isolation exercise that targets the rear deltoid without allowing other muscles, like the traps or lower back, to take over.
By performing the movement seated, you limit the use of momentum, forcing the rear delts to do the majority of the work, which leads to better muscle engagement and growth.
What It Targets
This exercise is designed to specifically isolate the rear delts, with minimal involvement from the traps or other surrounding muscles.
Because of its strict form and seated position, it allows you to place all of the tension on the rear delts, which can be difficult to achieve with other shoulder exercises that often recruit additional muscle groups.
For those looking to sculpt and strengthen the back of the shoulders, this is an ideal choice.
How to Perform It
To perform seated rear delt lateral raises, start by sitting on the edge of a bench with your feet flat on the floor.
Hold a light dumbbell in each hand and lean slightly forward from the hips.
Keep your back flat, your chest up, and let your arms hang down in front of you with a slight bend in the elbows.
This forward lean helps ensure that the rear delts, rather than the lateral or front delts, are doing most of the work.
From this position, lift your arms out to the sides in a controlled motion, maintaining the slight bend in your elbows.
The goal is to raise the dumbbells until your arms are about parallel to the floor, but no higher.
Focus on lifting with your rear delts and avoid shrugging your shoulders or using your traps to assist with the movement.
After reaching the top of the lift, slowly lower the weights back to the starting position, making sure you maintain tension in your rear delts throughout the entire movement.
To maximize muscle engagement, it’s important to move slowly and with control.
Rapid, jerky movements tend to bring other muscles into play, such as the traps or lower back, which can take focus away from the rear delts.
Why Seated Position Matters
The seated position plays a critical role in this exercise by eliminating momentum and forcing your rear delts to work harder.
When standing, it's easier to cheat by swinging the weights or engaging other muscles to assist in the movement.
Sitting down and leaning slightly forward locks your body in place, reducing the chances of using your torso to create momentum.
This helps isolate the rear delts, ensuring they receive the full load of the exercise.
By minimizing body sway, you’re also less likely to activate the traps, which often take over in lateral raise exercises if not properly controlled.
This seated version allows for more precise targeting of the rear delts, making it a more effective choice for building muscle in that specific area.
Best Programming Approach
For seated rear delt lateral raises, aim for 3-4 sets of 12-15 reps. This higher rep range allows for better muscle activation without needing heavy weights, which can compromise form.
Since this exercise focuses on smaller, more precise movements, lighter weights paired with high reps will help fatigue the rear delts without overworking the surrounding muscles.
This exercise is ideal for finishing off a rear delt workout, as it allows you to fully isolate and exhaust the target muscle after heavier compound movements.
You can also use it as a secondary exercise on shoulder day to make sure the rear delts get the attention they need, especially if they are a weaker area in your overall shoulder development.
Band Pull-Aparts
Band pull-aparts are a simple yet highly effective exercise for strengthening the rear delts and improving overall shoulder stability.
This low-impact movement can be done almost anywhere and is perfect for reinforcing the mind-muscle connection, making it a staple for anyone looking to develop their rear delts without needing heavy equipment.
What It Targets
Band pull-aparts directly target the rear delts, but they also engage the muscles of the upper back, including the rhomboids and traps.
The exercise focuses on controlled resistance, which allows for better muscle isolation, making it ideal for both beginners and advanced lifters.
Since the resistance band creates constant tension, it ensures that the rear delts are working through the entire range of motion, helping to strengthen these often neglected muscles while also improving shoulder posture and stability.
How to Perform It
To perform band pull-aparts, start by standing tall with your feet shoulder-width apart.
Hold a resistance band in front of you with your arms fully extended at chest height.
Your hands should be slightly wider than shoulder-width apart, and your palms facing down.
Begin the movement by pulling the band apart, keeping your arms straight and leading the movement with your rear delts.
As you pull, focus on squeezing your shoulder blades together, ensuring that the tension remains in your rear delts and upper back.
Once your arms are fully extended to the sides, hold the position for a second, maximizing the contraction in your rear delts, before slowly returning to the starting position.
The key here is to maintain constant tension on the band throughout the movement, and avoid letting it snap back too quickly.
Control is essential for engaging the rear delts and preventing other muscles from taking over.
For the best results, concentrate on retracting your scapula as you pull the band apart.
This will further enhance rear delt activation and reinforce proper posture, which is critical for shoulder health and injury prevention.
Mind-Muscle Connection
Band pull-aparts are particularly valuable for building the mind-muscle connection, which is crucial for maximizing rear delt activation.
Because the movement is simple and doesn’t require heavy resistance, it allows you to focus on feeling the rear delts work throughout the exercise.
This helps to develop better neural pathways, which translate to more effective engagement of the rear delts during other, more complex exercises like rows or reverse flys.
Over time, this improved connection can lead to better form and muscle activation in your shoulder workouts, making every exercise more efficient and effective at targeting the rear delts.
Best Programming Approach
For optimal results, perform 3-4 sets of 15-20 reps.
This higher rep range, combined with the constant tension from the band, helps to improve muscle endurance and strengthens the mind-muscle connection without needing heavy weights.
Because band pull-aparts are a low-impact exercise, they’re best used as a warm-up or finisher in your routine.
As a warm-up, they help activate the rear delts before heavier movements, while as a finisher, they reinforce activation after more demanding exercises, ensuring the rear delts are fully fatigued.
Incorporating band pull-aparts consistently will not only enhance rear delt strength but also improve overall shoulder mobility and stability, making them an essential addition to any upper body training routine.
Programming Your Rear Delt Routine
Building a well-rounded rear delt routine requires thoughtful planning and consistent execution.
Since the rear delts are often undertrained compared to other parts of the shoulders, programming specific exercises and focusing on frequency can help you achieve balanced shoulder strength and prevent injury.
Frequency
Training your rear delts 2-3 times per week is ideal for optimal growth and strength development.
Since the rear delts are relatively small muscles, they can recover quickly between sessions, allowing for more frequent training without risking overuse.
Including rear delt exercises multiple times throughout the week ensures that they get enough stimulus to grow while also helping to correct any imbalances that may exist due to dominant front or lateral deltoid work.
It’s important to spread out these sessions, such as training them every other day, to give the muscles time to rest and recover.
Whether you integrate these exercises into back or shoulder-focused workouts, ensuring consistent rear delt activation is key to seeing progress.
Exercise Pairing
Rear delt exercises can be easily paired with both back and shoulder routines.
Since the rear delts assist in pulling movements, they fit naturally into a back day, where you’re already performing rows and other pulling exercises that engage the upper back.
Exercises like face pulls or reverse grip barbell rows complement a back workout perfectly and ensure the rear delts are targeted without requiring a separate workout.
On shoulder day, isolating the rear delts with exercises like seated rear delt lateral raises or dumbbell reverse flys allows you to focus specifically on that muscle group while still working the overall shoulder structure.
If rear delt development is a primary goal, you could even dedicate a small portion of your workout specifically to them, ensuring that they aren’t overshadowed by larger muscle groups.
For those looking to maximize rear delt development, you might consider dedicating a section of your routine entirely to rear delt-focused exercises.
This could be at the end of a workout or on a light day, where you specifically aim to improve shoulder health and muscle endurance.
Warm-Up and Activation Tips
Activating your rear delts before jumping into heavier compound lifts is essential for avoiding injury and ensuring proper muscle engagement.
Since rear delts are smaller and often neglected, they need to be primed for action before larger muscles take over during compound movements.
This is where exercises like band pull-aparts or light reverse flys come in handy.
Using band pull-aparts as part of your warm-up can help to engage the rear delts and prepare them for more intense exercises.
These warm-up movements don’t need to be exhaustive but should be controlled and focused, ensuring that the mind-muscle connection is strong before lifting heavier weights.
This activation process not only improves performance but also reduces the risk of shoulder strain during heavier compound exercises like rows or presses.
Conclusion
Consistently training your rear delts is crucial for balanced shoulder development, improved posture, and reducing injury risk.
Incorporating exercises like dumbbell reverse flys, face pulls, and band pull-aparts into your routine will help you strengthen this often-overlooked muscle group.
Stay consistent, focus on proper form, and your rear delts will grow and enhance your overall shoulder strength.