Most people train shoulders and forget one-third of the muscle.
The front delts get work from every push. The side delts get attention because they make shoulders look wider. The rear delts? Usually ignored — and it shows. Rounded shoulders, nagging shoulder pain, and a flat look from behind.
This guide covers what the rear delts do, why they matter, and the best rear delt exercises to build them. You’ll also get form cues, common mistakes, and a simple weekly plan.
Let’s get into it.
What Are the Rear Delts?
The rear deltoid — also called the posterior deltoid — is one of three heads of the shoulder muscle.
- Front delt (anterior): Lifts your arm forward. Hit hard by bench press and overhead press.
- Side delt (lateral): Lifts your arm out to the side. Builds shoulder width.
- Rear delt (posterior): Pulls your arm backward. Responsible for posture and shoulder balance.
The rear delt sits on the back of your shoulder. It works with your upper back muscles — traps, rhomboids, and rotator cuff — to pull your shoulders back and keep them stable.
Why it matters: If your front delts are much stronger than your rear delts, your shoulders roll forward. This causes rounded posture, tight chest, and often shoulder pain.
Why Most People Have Weak Rear Delts
Simple reason: they never train them directly.
Think about a typical week:
- Bench press — front delts
- Overhead press — front delts
- Push-ups — front delts
- Lateral raises — side delts
Rear delts get almost nothing. Some rows hit them, but only if you’re pulling correctly and going heavy enough.
Add hours of sitting at a desk or looking at a phone, and the shoulders drift forward. The rear delts get stretched and weak. The front delts get tight and overactive.
The fix is direct rear delt work, two to three times per week.
The Best Rear Delt Exercises for Stronger Shoulders
Below are the movements that actually target the rear delts. Most are easy to learn. You don’t need fancy equipment for all of them.
1. Face Pulls
Why it’s great: Hits rear delts and upper back together. One of the best posture exercises.
How to do it:
- Set a cable or band at upper-chest height.
- Grab the rope with palms facing in.
- Pull toward your face, elbows high and wide.
- Squeeze for one second, then return slowly.
Sets and reps: 3 sets of 12–15.
Cue: Think “pull apart,” not “pull back.”
2. Reverse Dumbbell Flyes
Why it’s great: Direct isolation. Easy to feel the rear delt exercises.
How to do it:
- Hold a dumbbell in each hand, palms facing each other.
- Hinge at the hips until your torso is nearly parallel to the floor.
- Let arms hang down, slight bend in elbows.
- Raise arms out to the sides until level with your shoulders.
- Lower slowly.
Sets and reps: 3 sets of 10–15.
Cue: Lead with your elbows, not your hands.
3. Rear Delt Cable Flyes
Why it’s great: Constant tension through the whole range.
How to do it:
- Set two cables at shoulder height.
- Grab the left cable with your right hand, right cable with your left.
- Pull arms out and back, crossing slightly behind you.
- Return slowly.
Sets and reps: 3 sets of 12–15.
Cue: Keep a small bend in the elbows the whole time.
4. Bent-Over Barbell Rows
Why it’s great: Compound lift that hits rear delts along with lats and traps.
How to do it:
- Stand with feet shoulder-width apart, holding a barbell.
- Hinge forward until your torso is around 45 degrees.
- Pull the bar toward your lower ribs.
- Squeeze, then lower under control.
Sets and reps: 4 sets of 6–10.
Cue: Pull with your elbows, not your hands.
5. Band Pull-Aparts
Why it’s great: Perfect warm-up or home exercise. Zero equipment needed beyond a band.
How to do it:
- Hold a light band with both hands, arms straight in front of you.
- Pull the band apart until it touches your chest.
- Squeeze your shoulder blades together.
- Return slowly.
Sets and reps: 3 sets of 15–20.
Cue: Keep arms straight. Don’t shrug.
6. Inverted Rows
Why it’s great: Bodyweight option. Builds rear delts and upper back together.
How to do it:
- Set a bar at waist height (or use a sturdy table).
- Lie underneath, grab the bar with an overhand grip.
- Pull your chest toward the bar.
- Lower slowly.
Sets and reps: 3 sets of 8–12.
Cue: Keep your body in a straight line.
7. Prone Y-Raises
Why it’s great: Great for posture and shoulder health. Very low injury risk.
How to do it:
- Lie face down on a bench or the floor.
- Extend arms overhead in a Y shape, thumbs up.
- Lift arms as high as you can.
- Hold for one second, lower slowly.
Sets and reps: 3 sets of 12–15.
Cue: Use light weight or none at all.
8. Seated Rear Delt Machine
Why it’s great: Easy to learn. Good for beginners or as a finisher.
How to do it:
- Sit facing the pad, chest against it.
- Grab the handles in front of you.
- Pull arms back and out.
- Squeeze, then return slowly.
Sets and reps: 3 sets of 12–15.
Cue: Keep your chest against the pad the entire time.
9. Single-Arm Cable Rear Delt Pull
Why it’s great: Fixes side-to-side imbalances.
How to do it:
- Set a cable at shoulder height.
- Grab with one hand, arm across your body.
- Pull out and back.
- Return slowly.
Sets and reps: 3 sets of 12–15 per arm.
Cue: Keep your torso still. Only the arm moves.
10. Chest-Supported Dumbbell Row
Why it’s great: Removes lower back strain. Keeps focus on rear delts and upper back.
How to do it:
- Lie face down on an incline bench.
- Hold dumbbells, arms hanging down.
- Row them toward your hips, elbows out.
- Squeeze, then lower slowly.
Sets and reps: 3 sets of 10–12.
Cue: Elbows at 45 degrees, not tucked in.
Form Cues That Actually Work
These rear delt exercises work best when you focus on controlled movement and proper form.
Small details make a big difference with rear delts. These are the ones that matter most.
- Lead with your elbows
Your hands just hold the weight. Your elbows do the pulling. - Keep the weight light
Rear delts are small. Heavy weight turns these into trap exercises. - Pause at the top
One full second of squeeze beats three fast reps. - Lower slowly
The negative is where growth happens. Don’t drop the weight. - Don’t shrug
If your shoulders rise toward your ears, the weight is too heavy. - Keep your neck neutral
Don’t crane your head forward or up.
Common Mistakes to Avoid
Mistake 1: Going too heavy
Rear delts respond better to moderate weight and higher reps. Leave your ego at the door.
Mistake 2: Using momentum
Swinging the weight means the muscle isn’t doing the work.
Mistake 3: Skipping the squeeze
The rear delt contracts hardest at the end of the movement. Hold it.
Mistake 4: Only training them once a month
Two to three sessions per week is ideal.
Mistake 5: Ignoring posture the rest of the day
If you sit hunched for eight hours, one workout won’t fix it. Stand up, roll your shoulders back, take breaks.
How Often Should You Train Rear Delts?
Two to three times per week is the sweet spot.
They recover fast because they’re small. You can train them at the end of a push day, pull day, or as a standalone mini-session.
Sample weekly plan:
| Day | Rear delt exercises |
| Monday | Face pulls + reverse flyes |
| Wednesday | Band pull-aparts + inverted rows |
| Friday | Cable rear delt flyes + prone Y-raises |
That’s roughly 9–12 sets per week. Enough to grow. Not so much you burn out.
Sample Rear Delt Exercises Workout
Here’s a 20-minute session you can add to any training day.
Warm-up:
- Band pull-aparts — 2 sets of 20
Main work:
- Face pulls — 3 sets of 15
- Reverse dumbbell flyes — 3 sets of 12
- Cable rear delt flyes — 3 sets of 15
- Prone Y-raises — 2 sets of 15
Finisher:
- Band pull-aparts — 1 set to failure
Total time: around 20 minutes.
Rep Ranges and Weight
Rear delts respond best to:
- Reps: 10–20
- Sets: 3–4 per exercise
- Weight: Light to moderate
- Rest: 45–60 seconds between sets
If you can do more than 20 reps easily, add weight. If you can’t feel the muscle at all, drop the weight.
Rear Delts and Posture
This is the part most people miss.
Weak rear delts pull your shoulders forward. Strong rear delts hold them back. That’s the whole game.
Training rear delt exercises directly does three things:
- Pulls your shoulders back into proper alignment
- Reduces strain on the neck and upper back
- Improves how you look from behind
If you sit at a desk all day, this matters more than almost any other muscle group.
Do You Need Equipment?
No.
With a band:
- Band pull-aparts
- Face pulls with a band
- Prone Y-raises with a band
With dumbbells:
- Reverse flyes
- Chest-supported rows
With nothing:
- Inverted rows (using a table or sturdy bar)
- Prone Y-raises on the floor
You can build solid rear delts with just a resistance band and 15 minutes a day.
How Long Until You See Results?
Weeks 1–2: You’ll feel the muscle working. Maybe some soreness.
Weeks 3–6: Better posture. Shoulders sit further back.
Weeks 6–12: Visible shape change in the back of the shoulders.
Months 3–6: Noticeable roundness and definition.
Consistency beats intensity. Three short sessions per week is better than one long one.
Nutrition and Recovery Basics
You can’t out-train a bad diet, even for small muscles.
Protein: Aim for 1.6–2.2 grams per kilogram of body weight per day.
Sleep: 7–9 hours. Muscle repair happens during sleep.
Water: Drink enough that your urine is light yellow.
Rest days: At least one full rest day per week.
None of this is complicated. But it’s the foundation.
When to See a Professional
Talk to a doctor or physiotherapist if you have:
- Sharp pain in the shoulder during any exercise
- Pain that lasts more than a week
- Limited range of motion
- Numbness or tingling in the arm
This article is for general information. It’s not medical advice.
Final Thoughts
These rear delt exercises can help you build stronger, more balanced shoulders.
rear delt exercises are the most neglected muscle in the shoulder. They’re also one of the most important.
Train them two to three times per week. Keep the weight light. Focus on the squeeze. Give it three months.
You’ll stand taller, feel better, and look stronger from behind.
Which rear delt exercise are you adding to your routine this week? Share this guide with someone who needs it — and drop a comment with your favorite movement.
