If you want wide shoulders, don’t just train what you see in the mirror. Muscles at the back of your shoulders your rear delts also contribute a lot to making your body look fuller. They also make your shoulders stable and injury-free. In this guide, we will show you how to develop your rear delts with easy and effective rear delt exercises.
Building good shoulders takes more than bench presses. The rear delts are being ignored. But they are needed for balance, posture, and overall muscle development. Adding rear delt exercises to your training changes the look and feel of your upper body. You have more control, better posture, and more definition.
What Are Rear Delts and Why Rear Delt Exercises Matter
Rear delts, or posterior deltoids, are on the rear of your shoulders. They help you move your arms back and assist with posture. Although front and side delts are usually neglected, they’re usually not. They do make your upper body look even, though, and assist with pulling strength when you work them. That’s why rear delt exercises are necessary.
The rear delts exist not for mass only. They contract on every row and pull. That indicates that they help in most of the heavy lifts. They even assist in maintaining your shoulders in good health. If you ignore them, you are bound to have imbalance. Rear delt exercises counteract this by developing the stabilizer muscles.
Why You Should Train Rear Delts Regularly with Rear Delt Exercises
Neglecting your rear delts can lead to muscle imbalance. That may result in rounded shoulders and weak pulling power. Training rear delts improves shoulder health, posture, and your ability to lift more in other exercises. These exercises are essential for long-term muscle symmetry and joint protection.
Major Benefits:
- Builds a 3D shoulder shape
- Prevents injury during heavy lifts
- Supports back and posture control
Best Rear Delt Exercises for Growth
To grow your rear delts, you need the right exercises. These moves target the back of your shoulders. They help you build strength and shape fast.
1. Seated Rear Delt Fly (Dumbbell)
This move isolates your rear delts. Sit on a bench. Lean forward. Hold dumbbells in both hands. Raise your arms out to the side. Keep your elbows bent. Pause at the top. Lower slowly. This gives your rear delts a solid burn.
2. Rear Delt Machine Fly
Use a rear delt machine if you want control. Sit facing the pad. Hold the handles at shoulder level. Pull back. Squeeze your shoulder blades. Return slowly. This move hits your rear delts directly and safely.
3. Face Pulls (Cable Rear Delt Exercise)
Face pulls are great for posture and rear delt growth. Attach a rope to a cable. Set it just above eye level. Pull the rope to your face. Keep elbows high. Squeeze at the top. This is one of the best cable moves for rear delts.
4. Band Pull-Aparts (Rear Delt Exercises at Home)
You can do this anywhere. Hold a resistance band with both hands. Stretch the band apart until it touches your chest. Keep your arms straight. Return slowly. It’s perfect for training rear delts without weights.
Top Rear Delt Exercises Using Only Bodyweight
Don’t have equipment? No worries. You can train your rear delts using just your body. These bodyweight moves help you stay strong and mobile.
1. Inverted Rows
Find a bar or low surface. Lie under it. Grab the bar with both hands. Keep your body straight. Pull your chest up. Pause, then lower down. This works your back and rear delts hard.
2. Y-Raises on Rings or TRX
Use rings or a TRX strap. Lean back slightly. Raise your arms in a “Y” shape. Keep tension in your shoulders. Squeeze at the top. Lower with control. This builds strength and balance in your delts.
Compound Movements That Support Rear Delt Exercises
Some big lifts don’t just work your back they also help build shoulder support. These multi-joint exercises are great for adding extra volume without overthinking. They’re efficient and effective.
| Exercise | Main Muscles | Rear Delt Activation |
| Barbell Row | Lats, Traps | High |
| Dumbbell Row | Back, Biceps | Moderate to High |
| Chest Supported Row | Mid-back, Rear Delts | High |
| Upright Row | Traps, Delts | Moderate |
These movements let you hit multiple muscle groups at once. When added to your weekly plan, they strengthen key areas and offer rear-end engagement without needing isolation every time. Perfect for people short on time or looking to simplify their split.
Rear Delt Exercises with Barbell Row: Step-by-Step
Barbell rows are powerful and versatile. They build upper body strength fast. One move hits many muscles. It’s also great for developing the back of your shoulders. But to get the most benefit, your form must be on point. Follow these steps to do it right.
Step 1: Stand with Feet Under the Bar
Walk up to the barbell. Your feet should be shoulder-width apart. Position the bar so it’s over the middle of your feet. Stay balanced and flat-footed. Keep your toes pointing forward.
Step 2: Grip It Just Outside Your Knees
Bend down at the hips. Reach for the bar with both hands. Place your grip just outside your knees. Use an overhand grip to stay tight and stable. Don’t let your arms flare.
Step 3: Pull the Bar Toward Your Belly
Brace your core and start the lift. Pull the bar straight up toward your lower ribs. Your elbows should move back, not out. Use your upper back and shoulders to drive the lift.
Step 4: Keep Back Flat, Chest Up
Don’t round your spine. Keep your chest lifted. This protects your lower back. A strong back angle helps target the right muscles. Stay steady as you row.
Step 5: Squeeze at the Top
At the top, pause for a second. Squeeze your shoulder blades together. Feel the muscles working. Then lower the bar slowly. Control each rep for the best results.
Rear Delt Flyes: A Must-Have Rear Delt Exercise
Some exercises just work better. This is one of them. Rear delt flyes are simple, but they bring big results. This movement targets the back of your shoulders. It helps build size and shape. It also improves posture and control. You can use dumbbells, bands, or a machine. But the form must be right.
Bent-Over Dumbbell Flyes
This is the most common version. You bend forward and raise the weights out to the side. Keep your back flat and arms slightly bent. Focus on squeezing your shoulder blades. Don’t rush.
- Hinge at hips
- Lift arms wide
- Pause at the top
Banded Rear Delt Flyes
You don’t need heavy weights here. Loop a light resistance band under your feet. Pull the ends apart in a flying motion. Keep it slow and steady. Great for home or warm-ups.
- Stand on a light band
- Grip and raise arms wide
- Focus on slow control
Rear delt flyes are beginner-friendly but still powerful. You don’t need heavy loads. You just need good control. Start light. Master the form. Use them often, and your back and shoulders will show the difference.
Combine Rear Delt Exercises with Front and Side Delt Work
To build balanced shoulders, train all three heads rear, front, and side. Most people overwork the front part from pushing exercises like bench press. But the side and back often get less attention. That imbalance can affect how you look and move.
A well-rounded routine should include at least 2–3 front raises and 2–3 lateral raise sets per session. You can do these twice a week. For example, add them on push and pull days. Use 8–12 reps for strength and 15–20 reps for shape. This combo creates a full, rounded shoulder profile.
Sample Rear Delt Exercises Workout Finisher
A finisher rounds out your session by fully fatiguing the muscle. This combo targets the upper back and shoulders in a short, intense circuit. Minimal rest. Maximum output.
| Exercise | Reps |
| Rear Delt Fly (Flat Bench) | 8-12 |
| Bent-Over Fly | 8-12 |
| Dumbbell Row | 10-15 |
This 3-move series completes your upper workout day with control and burn. Rest 2 minutes after each round. Complete 3–4 rounds total. It’s a time-saving, muscle-pumping way to ensure no angles are left behind.
Rear Delt Exercises: Machine vs Dumbbells Breakdown
Different tools give different benefits. Machines offer more stability. Dumbbells demand more control. Choosing the right one depends on your skill level and training goal.
| Feature | Machine | Dumbbells |
| Control | High | Medium |
| Range of Motion | Fixed | Flexible |
| Muscle Isolation | Better | Good |
Both options work well when used right. Beginners may like machines for simplicity. Experienced lifters may prefer the variety and freedom of dumbbells. The best plan includes both structured movement from machines, and natural flow from free weights.
Best Form Tips to Maximize Rear Delt Exercises
Good results need good form. Many lifters cheat the movement. This lowers muscle work and adds injury risk. Use these tips to get the most from your training. Keep it slow. Stay strict. Let the muscle do the work.
1. Keep Elbows Slightly Bent
A soft bend in your elbows protects the joints. It also keeps tension in the muscles. Don’t lock out. Don’t over-bend. Just keep a natural curve.
2. Don’t Swing Weights
Momentum kills the movement. It shifts work away from the muscles. Swinging makes the move easier, but less effective. Stay still and lift with control.
3. Focus on the Muscle, Not Just the Move
Mind-muscle connection matters. Feel your shoulder pulling, not your arms swinging. Pause and squeeze at the top. Think about the muscle working.
Frequency: How Often to Do Rear Delt Exercises
Training the back of the shoulders just once a week isn’t enough for growth or balance. Aim to target this area at least 2 times per week. For faster results, some advanced lifters go up to 3 times. Space the sessions by 48–72 hours for full recovery. A smart weekly plan might include 4–5 sets per workout. Multiply that by 2 days, and you’re hitting 8–10 total sets weekly. That’s the sweet spot for most people. Use this as a baseline and adjust based on your recovery and goals.
Conclusion: Build Shoulder Strength with Rear Delt Exercises
Rear delt exercises make your upper body look more complete. Training them helps avoid rounded shoulders. It adds detail and width to your frame. You also reduce the chance of injury. Strong rear delts support every pull or press. Doing these exercises brings balance to your physique. They build muscle that isn’t always visible, but always needed. You lift better. You stand taller. You stay injury-free. Include these shoulder rear delt exercises in every plan. They’re small muscles with a big job. Stick with it and the results will show.
FAQs
Q1. What are the best rear delt exercises with dumbbells?
Some of the most effective rear delt exercises dumbbell-based include the rear delt fly, bent-over flyes, and single-arm dumbbell rows. These allow you to control the movement and isolate the rear delts effectively.
Q2. Can I do rear delt exercises at home?
Yes. Use resistance bands for band pull-aparts or do inverted rows under a sturdy table. These rear delt exercise at home need no heavy weights.
Q3. How do cable exercises help in rear delt development?
Rear delt exercises cable-based, like face pulls and reverse flyes on the cable machine, allow constant tension and better muscle activation throughout the range of motion.
Q4. Are rear delts the same as side delts?
No. Rear delts sit at the back of your shoulder while side delts (lateral delts) are on the outer edge. Train both with different exercises for balanced growth.
Q5. Should I train front delt exercises too?
Yes. Front delt exercises like front raises or shoulder presses are important. They complement rear and side delt training for full shoulder development.
Disclaimer: This content is for informational purposes only. Always consult a certified fitness professional before starting new rear delt exercises. Individual results may vary based on consistency and training style.
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