Strong shoulders make everything easier – from carrying groceries to feeling confident in your favorite tops. If you've been dealing with that annoying upper back tension or constantly catching yourself slouching, your rear delt exercises routine might be exactly what you need. These often-overlooked muscles at the back of your shoulders are key players in both how you look and how you feel throughout your day.
This step-by-step guide covers the 7 most effective movements that will help you build balanced, healthy shoulders while fixing those modern lifestyle problems we all face from hunching over our devices. Whether you're working out at home or hitting the gym, these rear delt workouts will help you develop strength that actually makes a difference in your daily life.
What are Rear Deltoids?
Rear deltoids sit at the back of your shoulders and connect your shoulder blade to your upper arm bone. These triangular muscles are responsible for pulling your arms backward, moving them away from your body's centerline, and rotating them outward. Think of them as the counterbalance to all those forward movements you do throughout the day – typing, scrolling, driving, or carrying bags.
The main job of your rear delts includes shoulder extension (pulling your arm backward), horizontal abduction (moving your arm away from your body's centerline), and external rotation. When these muscles are strong, they work with your upper back muscles to pull your shoulders back into proper alignment, creating that confident, upright posture.
What makes rear delt exercises so important is their role in fighting forward head posture and rounded shoulders – the common problem affecting most people who spend time on devices. When your rear delts are weak, your shoulders naturally roll forward, creating that hunched appearance that makes you look tired and less confident. Strong rear delts literally pull you back into that proud, shoulders-back position that instantly makes you appear taller and more self-assured.
The best rear delt exercise routines focus on isolation movements that specifically target these muscles, since they often get overshadowed by larger muscle groups during compound exercises. Unlike your front and side deltoids, which get plenty of work from pressing movements, your rear delts need dedicated attention to develop properly. This is why incorporating specific rear delt workouts into your routine is essential for balanced shoulder development and long-term joint health.
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Top 7 Exercises for Rear Deltoids
Exercise #1: Face Pulls
Face pulls are considered one of the best rear delt exercise options for beginners because they target multiple muscle groups while being incredibly safe and effective. This movement primarily activates your rear deltoids, but also engages your middle trapezius, rhomboids, and the external rotators of your shoulders. The pulling motion directly fights forward head posture and rounded shoulders.
The benefits of face pulls go way beyond muscle building. This exercise improves shoulder mobility, enhances posture, and reduces upper back tension. Regular face pull training can significantly decrease neck pain and headaches caused by poor posture. For women who spend long hours at desks or looking at phones, face pulls are particularly valuable for maintaining healthy shoulder alignment.
Good rear delt workouts always include face pulls because they teach proper scapular retraction – the action of squeezing your shoulder blades together. This movement pattern is essential for all pulling exercises and daily activities like opening heavy doors or pulling objects toward you.
Step-by-Step Instructions for Face Pulls
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Step 1: Set up your equipment by attaching a rope handle to a cable machine at chest height. If you don't have access to a cable machine, you can use a resistance band anchored at the same height. Position yourself about arm's length away from the anchor point.
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Step 2: Grab the rope with both hands using an overhand grip, with your thumbs pointing toward your face. Your palms should face down, and your arms should be fully extended in front of you. Step back until you feel tension in the cable or band.
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Step 3: Engage your core and maintain good posture by keeping your chest up and shoulders back. Your feet should be shoulder-width apart for stability. This starting position is crucial for targeting the right muscles.
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Step 4: Pull the rope toward your face by driving your elbows high and wide. Focus on pulling the rope apart as you bring it toward your forehead. Your elbows should flare out to the sides, creating a "W" shape with your arms at the end position.
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Step 5: Squeeze your shoulder blades together at the peak of the movement and hold for one second. You should feel strong activation in your rear delts and upper back muscles. This pause is essential for maximizing muscle recruitment.
- Step 6: Slowly return to the starting position by allowing your arms to extend forward in a controlled manner. Don't let the weight pull you forward – maintain tension throughout the entire range of motion. Complete 12-15 repetitions for 3 sets.
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Exercise #2: Rear Delt Flys
Rear delt flys are the gold standard isolation exercise for targeting your posterior deltoids directly. This movement primarily activates the rear delts while minimally involving other muscle groups, making it perfect for focused muscle development. Secondary muscle activation includes the middle trapezius and rhomboids, which help stabilize your shoulder blades during the movement.
The isolation nature of rear delt flys makes them incredibly valuable for correcting muscle imbalances and building definition in the back of your shoulders. This exercise is particularly effective for women who want to create that sought-after shoulder cap appearance and improve the overall shape of their arms when viewed from behind.
Rear delt workouts featuring flys are excellent** for developing mind-muscle connection with your posterior deltoids. Learning to feel these muscles work properly translates to better activation during other exercises and improved posture throughout your daily activities.
Step-by-Step Instructions for Rear Delt Flys
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Step 1: Select appropriate dumbbells – start with 3-8 pounds, as rear delts are smaller muscles that tire quickly. Stand with your feet hip-width apart, holding a dumbbell in each hand with your palms facing each other.
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Step 2: Hinge forward at your hips by pushing your butt back and allowing a slight bend in your knees. Your torso should be at about a 45-degree angle to the floor. Keep your chest proud and maintain a neutral spine throughout the movement.
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Step 3: Let your arms hang straight down with a slight bend in your elbows. Your palms should face each other, and the dumbbells should be positioned directly under your chest. This is your starting position.
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Step 4: Raise your arms out to the sides in a wide arc until they're parallel with the floor. Focus on leading with your pinkies and keeping your elbows slightly bent. Imagine you're hugging a large barrel.
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Step 5: Squeeze your shoulder blades together at the top of the movement and hold for one second. You should feel strong activation in your rear delts. Avoid using momentum or swinging the weights.
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Step 6: Lower the weights slowly back to the starting position, taking about 2-3 seconds for the descent. This controlled lowering is crucial for maximizing muscle development and preventing injury.
- Step 7: Complete 12-15 repetitions for 3 sets, focusing on perfect form rather than heavy weight. Quality repetitions with lighter weight will deliver better results than sloppy form with heavier dumbbells.
Exercise #3: Bent-Over Reverse Flys
Bent-over reverse flys add a stability component to traditional rear delt exercises by requiring increased core engagement and postural control. This exercise primarily targets your rear deltoids while simultaneously challenging your erector spinae, glutes, and deep core muscles to maintain proper position throughout the movement.
The bent-over position makes this exercise incredibly functional because it mimics real-world movements where you need to maintain good posture while reaching or lifting. This exercise is particularly beneficial for improving overall posterior chain strength and developing the endurance needed to maintain good posture during long periods of standing or walking.
Rear delt exercises performed in a bent-over position** also teach you how to engage your core properly while training your shoulders, creating a more integrated and functional movement pattern that translates to better performance in other exercises and daily activities.
Step-by-Step Instructions for Bent-Over Reverse Flys
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Step 1: Stand with your feet shoulder-width apart holding light dumbbells (3-8 pounds) in each hand. Your palms should face each other, and your arms should hang naturally at your sides.
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Step 2: Hinge at your hips by pushing your butt back and lowering your torso toward the floor. Keep your knees slightly bent and maintain a proud chest. Your torso should reach approximately 60-70 degrees relative to the floor.
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Step 3: Allow your arms to hang straight down with your palms facing each other. Keep a slight bend in your elbows and ensure the dumbbells are positioned directly under your shoulders. Engage your core to maintain this position.
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Step 4: Raise both arms simultaneously out to your sides until they're parallel with the floor. Focus on squeezing your shoulder blades together and leading the movement with your rear delts rather than your arms.
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Step 5: Hold the top position for 1-2 seconds while maintaining your bent-over posture. You should feel strong activation in your rear delts and upper back muscles. Avoid allowing your torso to rise during this phase.
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Step 6: Lower the weights slowly back to the starting position with control. The descent should take 2-3 seconds, and you should maintain tension in your rear delts throughout the entire range of motion.
- Step 7: Complete 10-12 repetitions for 3 sets, focusing on maintaining perfect posture throughout the exercise. If you feel your form breaking down, reduce the weight or take a brief rest between repetitions.
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Exercise #4: Cable Reverse Flys
Cable reverse flys provide constant tension throughout the entire range of motion, making them superior to dumbbell variations for muscle development. This exercise primarily targets your rear deltoids while maintaining consistent resistance that doesn't vary based on gravity, unlike free weights.
The constant tension from cables creates superior muscle activation in your rear delts compared to traditional dumbbell exercises. This consistent resistance forces your muscles to work harder throughout the entire movement, leading to better muscle development and improved strength gains.
Cable-based rear delt workouts are excellent for developing time under tension, which is crucial for muscle growth and endurance. The smooth resistance curve provided by cables also reduces joint stress while maximizing muscle activation, making this exercise suitable for all fitness levels.
Step-by-Step Instructions for Cable Reverse Flys
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Step 1: Set the cable machine with handles at chest height. Use the lightest weight possible to start, as this exercise is more challenging than it appears. Stand in the center between the cable towers or use a dual-cable machine.
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Step 2: Cross the cables over each other and grab the left handle with your right hand and the right handle with your left hand. Step back until you feel tension in the cables with your arms extended in front of you.
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Step 3: Position your feet shoulder-width apart and maintain a slight bend in your knees. Keep your core engaged and your chest up throughout the movement. Your arms should be parallel to the floor.
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Step 4: Pull your arms back and out to the sides in a controlled arc until your hands are in line with your shoulders. Focus on squeezing your shoulder blades together and feeling the work in your rear delts.
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Step 5: Hold the peak contraction for 1-2 seconds while maintaining tension in the cables. You should feel strong activation in the back of your shoulders and upper back muscles.
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Step 6: Slowly return to the starting position by allowing your arms to come forward in a controlled manner. Don't let the cables pull you forward – maintain control throughout the entire movement.
- Step 7: Perform 12-15 repetitions for 3 sets, focusing on smooth, controlled movements. The cable resistance should challenge you throughout the entire range of motion.
Exercise #5: Single-Arm Rows with External Rotation
Single-arm rows with external rotation combine pulling strength with rear delt isolation, creating a comprehensive upper body exercise that targets multiple muscle groups. This movement primarily activates your rear deltoids, latissimus dorsi, rhomboids, and middle trapezius while also engaging your core for stability.
The unilateral nature of this exercise helps identify and correct strength imbalances between your left and right sides. Many people have one shoulder that sits higher or more forward than the other, and single-arm training helps address these asymmetries effectively.
Adding external rotation to traditional rows significantly increases rear delt activation while also strengthening the small stabilizing muscles around your shoulder joint. This combination makes it one of the most functional rear delt exercises for overall shoulder health and performance.
Step-by-Step Instructions
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Step 1: Position yourself next to a bench with a dumbbell in your right hand. Place your left knee and left hand on the bench for support, keeping your right foot firmly planted on the ground.
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Step 2: Allow the dumbbell to hang straight down from your shoulder with your palm facing your body. Your back should be flat and parallel to the floor, with your core engaged for stability.
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Step 3: Row the dumbbell up by driving your elbow back until your upper arm is parallel to the floor. Keep the dumbbell close to your body and focus on squeezing your shoulder blade toward your spine.
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Step 4: At the top of the row, rotate your forearm outward so your palm faces forward. This external rotation is where your rear delt gets maximum activation. Hold this position for 1-2 seconds.
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Step 5: Reverse the rotation by turning your palm back toward your body, then slowly lower the dumbbell back to the starting position. The entire movement should be controlled and deliberate.
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Step 6: Complete 8-10 repetitions on each side for 3 sets. Focus on the quality of the external rotation rather than the weight you're using. The rear delt activation should be clearly felt during the rotation phase.
- Step 7: Switch sides and repeat the same process with your left arm. Pay attention to any differences in strength or range of motion between sides, as this information helps guide your training focus.
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Exercise #6: Band Pull-Aparts
Band pull-aparts are the most convenient rear delt exercises you can perform, requiring only a resistance band and making them perfect for home workouts, office breaks, or travel. This exercise primarily targets your rear deltoids, middle trapezius, and rhomboids while also improving scapular stability.
The portability of band pull-aparts makes them ideal for maintaining consistent rear delt workouts regardless of your schedule or location. You can perform these exercises multiple times throughout the day to combat poor posture and provide relief from forward head position.
Research shows that frequent, short bouts of rear delt activation throughout the day can be more effective for posture improvement than single, longer training sessions. Band pull-aparts are perfect for this approach, making them essential for anyone serious about posture correction.
Step-by-Step Instructions for Band Pull-Aparts
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Step 1: Select a medium-resistance band and hold it with both hands about shoulder-width apart. Your palms should face down, and your arms should be extended straight out in front of you at chest height.
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Step 2: Stand with your feet shoulder-width apart and engage your core. Keep your shoulders back and down, avoiding any hunching or rolling forward. This proper posture is essential for targeting the right muscles.
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Step 3: Pull the band apart by moving your hands away from each other while keeping your arms straight. Focus on squeezing your shoulder blades together as you stretch the band.
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Step 4: Continue pulling until your arms are fully extended out to your sides and you feel a strong contraction in your rear delts and upper back. The band should stretch across your chest.
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Step 5: Hold the peak position for 2-3 seconds while maintaining tension in your rear delts. This extended hold time maximizes muscle activation and improves postural endurance.
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Step 6: Slowly return to the starting position by allowing your hands to come back together in a controlled manner. Don't let the band snap back – maintain tension throughout the return phase.
- Step 7: Perform 15-20 repetitions for 2-3 sets. You can perform these throughout the day as posture breaks, aiming for 3-5 sets spread across your waking hours for maximum benefit.
Exercise #7: Prone Y-Raises
Prone Y-raises are an excellent bodyweight option for rear delt exercises that requires no equipment while providing significant muscle activation. This exercise primarily targets your rear deltoids, middle and lower trapezius, and serratus anterior while also engaging your core and glutes for stability.
The prone position eliminates momentum and cheating, forcing your rear delts to work harder than they would in standing variations. This exercise is particularly effective for beginners who need to develop proper muscle activation patterns before progressing to weighted exercises.
Y-raises are considered among the best rear delt exercise options for rehabilitation and injury prevention because they strengthen the muscles responsible for scapular stability and upward rotation. This movement pattern is essential for healthy shoulder function during overhead activities.
Step-by-Step Instructions for Prone Y-Raises
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Step 1: Lie face down on a mat or comfortable surface with your forehead resting on the ground. Extend your arms above your head in a "Y" shape, with your thumbs pointing toward the ceiling.
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Step 2: Engage your glutes and core to maintain a stable body position throughout the exercise. Your legs should remain straight and pressed together, creating a rigid foundation.
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Step 3: Lift your arms off the ground while maintaining the Y-shape position. Focus on squeezing your shoulder blades together and lifting from your rear delts rather than your neck or upper traps.
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Step 4: Raise your arms as high as comfortable while keeping your forehead in contact with the ground. You should feel activation in your rear delts and upper back muscles without straining your neck.
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Step 5: Hold the top position for 2-3 seconds while maintaining the Y-shape and continuing to breathe normally. This isometric hold is crucial for building endurance and stability in your rear delts.
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Step 6: Lower your arms slowly back to the starting position, taking 2-3 seconds for the descent. Maintain muscle tension throughout the lowering phase.
- Step 7: Complete 10-15 repetitions for 3 sets. As you get stronger, you can increase the hold time at the top position or add light hand weights for additional resistance.
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Below we have outlined the key advantages of incorporating these seven rear delt exercises into your routine:
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Face pulls correct posture by strengthening the exact muscles needed to pull your shoulders back
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Rear delt flys build isolated strength in your posterior deltoids for better muscle definition
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Bent-over reverse flys integrate core stability with rear delt training for functional strength
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Cable reverse flys provide constant tension throughout the entire range of motion for superior muscle development
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Single-arm rows with rotation address imbalances between your left and right sides while targeting multiple muscle groups
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Band pull-aparts offer convenient training that can be performed anywhere to combat poor posture throughout the day
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Prone Y-raises build foundational strength using just your body weight while teaching proper scapular movement patterns
The beauty of these rear delt exercises lies in their versatility and accessibility. Whether you're working out at home with minimal equipment or training in a fully equipped gym, you have options that will effectively target your rear deltoids and improve your posture. Start with 2-3 of these exercises performed twice per week, focusing on perfect form rather than heavy weights.
Consistency is your greatest ally in developing strong rear delts and better posture. These muscles respond well to frequent, moderate stimulation rather than infrequent, intense sessions. Choose exercises that fit your lifestyle and equipment availability, then commit to performing them regularly for 6-8 weeks to see significant improvements.
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Key Takeaways
→ Rear delt exercises are essential for correcting forward head posture** and rounded shoulders caused by modern lifestyle habits like phone and computer use
→ These seven exercises target different aspects of rear delt function while accommodating various equipment levels and training environments
→ Face pulls and band pull-aparts are the most versatile movements that can be performed anywhere to provide immediate posture relief throughout the day
→ Progressive overload starts with bodyweight exercises like prone Y-raises before advancing to weighted movements for continued strength development
→ Consistency beats intensity when training rear delts – performing exercises 2-3 times per week with perfect form delivers better results than sporadic heavy sessions
→ Strong rear delts improve overall upper body performance by providing stability and balance for pressing, pulling, and overhead movements
FAQ
How often should I perform rear delt exercises for best results?
What weight should I start with for rear delt exercises?
Can rear delt exercises really fix my rounded shoulders?
Which rear delt exercise is most effective for beginners?
How long does it take to see improvements in posture from rear delt workouts?
Should I feel sore after rear delt workouts?
