Best Rear Delt Exercises: 14 Smart Moves for Shoulders

Published on: March 25, 2024
Updated on: October 26, 2026

The best rear delt exercises do more than make the back of your shoulders look fuller. They train the posterior deltoid through movements such as horizontal arm movement, shoulder extension, and some external rotation.

You also do not need ten versions of the same bent over fly. A stronger rear delt program mixes fly movements with rows, cables, machines, dumbbells, and bands so the muscle is challenged through different resistance paths.

This guide gives you 14 useful exercises, clear form cues, practical sets and reps, and a simple way to build them into your weekly strength routine.

This article is for general information and education. It does not replace medical advice, diagnosis, or treatment.

What Are the Rear Delts?

The deltoid is the large muscle that forms much of the rounded shape of your shoulder.

It has three main parts:

• Anterior deltoid at the front
• Middle deltoid at the side
• Posterior deltoid at the back

The posterior portion helps move the arm backward and contributes to shoulder extension, horizontal abduction, and external rotation.

That is why exercises where the upper arm moves backward or away from the front of your body can train the rear delts.

The rear delt does not work alone. The upper back, trapezius, rhomboids, latissimus dorsi, infraspinatus, teres minor, and other shoulder muscles can assist depending on the exercise.

That overlap is normal.

Why Train the Rear Delts?

There are three good reasons.

More Complete Shoulder Development

Pressing exercises heavily involve the front of the shoulder. Lateral raises target the middle portion more directly.

If you want shoulders that look developed from the side and back, the posterior portion deserves direct work too.

Better Pulling Strength

Rear delts assist many rowing and horizontal pulling movements.

Stronger posterior shoulder muscles can support the pulling work you already do for your back.

A More Balanced Strength Program

A complete program should include pressing and pulling rather than endless pressing alone.

That does not mean rear delt work automatically corrects posture or prevents injury. It simply means the posterior shoulder should not be ignored.

For wider resistance training guidance, visit the NextFitLife Strength Training and Muscle Building Hub.

14 Best Rear Delt Exercises

1. Reverse Pec Deck

If your gym has the machine, this is one of the simplest rear delt exercises to load and control.

A study comparing the reverse pec deck, seated row, and inclined lat pulldown found greater posterior deltoid activation during the reverse pec deck.

How to do it

1. Adjust the seat so the handles sit around shoulder height.
2. Face the machine with your chest against the pad.
3. Keep a soft bend in your elbows.
4. Move the arms outward and backward.
5. Pause briefly when your arms are near the line of your torso.
6. Return slowly.

Good starting range: 2 to 4 sets of 8 to 15 reps.

Main cue: Move your upper arms. Do not turn the rep into a shrug.

2. Neutral Grip Reverse Pec Deck

Hand position can change which muscles contribute.

One electromyography study found that a neutral hand position during reverse fly machine work produced greater posterior deltoid and infraspinatus activity than a pronated grip.

That does not mean one grip is mandatory. Use the handle position that lets you train without shoulder pain.

Good starting range: 2 to 4 sets of 10 to 15 reps.

3. Cable Reverse Fly

Cables keep tension on the movement through much of the range.

How to do it

1. Set two cable handles around shoulder height.
2. Hold the opposite handle in each hand.
3. Step back until the cables have tension.
4. Keep a small bend in the elbows.
5. Open your arms until they are roughly in line with your torso.
6. Return under control.

Good starting range: 10 to 20 reps.

Main cue: Keep the ribs quiet and avoid leaning backward to move more weight.

4. Single Arm Cable Rear Delt Fly

Training one side at a time makes it easier to focus on the movement path.

It also lets you position your body so the cable pulls across the rear delt through a comfortable range.

1. Set the cable around shoulder height.
2. Use the hand farthest from the machine.
3. Begin with the arm across the front of your body.
4. Sweep the arm outward and slightly backward.
5. Return slowly.

Good starting range: 10 to 20 reps per side.

5. Chest Supported Dumbbell Reverse Fly

This is one of my preferred dumbbell options because the bench removes much of the temptation to swing your torso.

1. Set an incline bench to a comfortable low angle.
2. Lie chest down with a dumbbell in each hand.
3. Let the arms hang below your shoulders.
4. Raise the arms outward with a slight elbow bend.
5. Stop before you need to shrug or arch.
6. Lower slowly.

Good starting range: 8 to 15 reps.

If you mainly train with dumbbells, see our Rear Delt Exercises With Dumbbells Guide.

6. Bent Over Dumbbell Reverse Fly

This works well when you do not have a bench.

1. Hold light dumbbells.
2. Push your hips backward into a stable hinge.
3. Keep your torso still.
4. Raise your arms outward.
5. Lower with control.

Good starting range: 10 to 20 reps.

This exercise usually needs less weight than people expect.

7. Seated Bent Over Rear Delt Raise

Sitting down makes the setup easier and limits leg drive.

1. Sit near the front of a bench.
2. Lean forward from the hips.
3. Hold a light dumbbell in each hand.
4. Raise the arms outward.
5. Pause briefly, then lower.

Good starting range: 10 to 20 reps.

8. Chest Supported Rear Delt Row

A row can become more rear delt focused when the upper arms travel farther away from the torso.

1. Lie chest down on an incline bench.
2. Hold dumbbells below the shoulders.
3. Row with the elbows moving outward rather than tight against your ribs.
4. Bring the upper arms toward the line of your torso.
5. Lower slowly.

Good starting range: 8 to 15 reps.

Main cue: Think wide elbows, not a heavy lat row.

9. Wide Elbow Seated Cable Row

The standard seated row can train the rear delts along with the back, especially when the elbows travel outward.

The rear delt is not the only muscle working here, which is fine.

1. Sit tall at a cable row station.
2. Use a wider handle if comfortable.
3. Pull toward the upper abdomen or lower chest.
4. Let the elbows travel outward.
5. Return without rounding aggressively.

Good starting range: 8 to 15 reps.

10. Cable Rear Delt Row

This version uses a higher elbow path and less focus on pulling the elbows toward the waist.

1. Set the cable around mid chest height.
2. Take a stable stance.
3. Pull the handles toward your upper chest.
4. Keep the elbows wide.
5. Control the return.

Good starting range: 10 to 15 reps.

11. Face Pull

The face pull trains several muscles around the posterior shoulder and upper back.

It is not a pure rear delt isolation exercise, but it can be a useful part of a balanced shoulder routine.

1. Attach a rope around upper chest or face height.
2. Grip the rope with both hands.
3. Pull toward the face while letting the elbows move outward.
4. Finish with the hands near either side of your face.
5. Return slowly.

Good starting range: 10 to 20 reps.

Do not turn the exercise into a full body backward lean.

12. Band Pull Apart

This is the easiest option to perform almost anywhere.

1. Hold a resistance band in front of your chest.
2. Keep a small bend in the elbows.
3. Pull the band apart by moving the arms outward.
4. Stop before the shoulders roll forward.
5. Return slowly.

Good starting range: 12 to 25 reps.

Choose a lighter band than you think you need. A heavy band often turns the exercise into a short, messy movement.

13. Incline Bench Rear Delt Row

This sits between a row and a rear delt isolation movement.

Use a chest supported position, lighter dumbbells, and a wider elbow path than you would use for a normal back row.

Good starting range: 8 to 15 reps.

The bench support is useful when your lower back becomes the limiting factor in standing rear delt work.

14. Suspension Inverted Row With Wide Elbows

A systematic review of deltoid activation found strong posterior deltoid activity during pulling exercises, including suspension inverted rows.

This is a compound movement, so your back and arm muscles contribute heavily too.

1. Hold the suspension handles.
2. Lean backward while keeping your body controlled.
3. Pull your chest toward the handles.
4. Let the elbows move outward rather than tight to the body.
5. Lower yourself slowly.

Make the movement easier by standing more upright.

Good starting range: 6 to 15 reps.

Which Rear Delt Exercise Is Best?

There is no single winner for every person.

The reverse pec deck has direct evidence showing high posterior deltoid activation, and a systematic review also found high activation during several horizontal pulling movements.

But electromyography is not the same thing as long term muscle growth.

An exercise can show high electrical activity and still be a poor choice for you if it hurts, feels unstable, or cannot be progressed well.

How Many Sets and Reps Should You Use?

The rear delt is still muscle tissue. It responds to the same basic ideas as other muscles: enough resistance, enough weekly work, and gradual progression.

For most healthy adults, a practical range is:

• 8 to 15 reps for rows and heavier machine work
• 10 to 20 reps for reverse flies and cable work
• 12 to 25 reps for lighter band work

These are useful ranges, not rules.

You can build muscle outside them if the set is challenging and the exercise remains controlled.

How Much Weekly Rear Delt Training Do You Need?

Current ACSM guidance for muscle hypertrophy emphasizes higher weekly training volume, with roughly 10 weekly sets per muscle group often used as a useful target when muscle growth is the priority.

That does not mean you need ten direct rear delt isolation sets.

Your rear delts already work during rows, pull ups, inverted rows, and other upper body pulling exercises.

A sensible starting plan for many people is around 4 to 8 direct rear delt sets each week, then adjust based on your other pulling work and recovery.

Someone who already performs many heavy rows may need less direct work than someone whose program is mostly pressing.

How Often Should You Train Rear Delts?

Twice per week works well for many people because it lets you spread the weekly work across multiple sessions.

For example:

• Tuesday: 3 sets of reverse pec deck
• Friday: 3 sets of chest supported rear delt rows

You could also use smaller amounts three times per week.

The best frequency is the one that lets you perform enough quality work and recover before the next hard session.

A Simple Rear Delt Workout

A Dumbbell Only Rear Delt Workout

For more options, use the NextFitLife Rear Delt Dumbbell Exercise Guide.

A Home Rear Delt Workout

Visit the Home Workouts and Equipment Guide for more ways to train without a full gym.

How Do You Actually Feel the Rear Delts Working?

Rear delt work can easily become mostly upper back work if the setup is wrong.

Use these cues:

Move the Upper Arm

The rear delt acts on the upper arm.

Think about moving your elbow outward and backward rather than squeezing your shoulder blades as hard as possible.

Use Less Weight

If your torso twists, your neck strains, or the dumbbells fly upward from momentum, reduce the load.

Keep the Elbows Soft

You do not need locked elbows during a reverse fly.

A small bend is usually more comfortable.

Stop Before Your Shoulders Shrug

Extra range is not better if the movement changes into a shrug.

Control the Return

Do not let cables or dumbbells pull your arms back to the start.

The lowering phase is still part of the repetition.

Common Rear Delt Training Mistakes

Using Too Much Weight

This is the most common problem.

The rear delt is small compared with the major back muscles. Heavy weight makes it easy for momentum and stronger muscles to take over.

Turning Every Rear Delt Exercise Into a Row

A reverse fly and a row are different movement patterns.

Use both rather than accidentally making every exercise the same.

Shrugging During Reverse Flies

Keep your neck relaxed and avoid lifting the shoulders toward your ears.

Pulling Face Pulls Too Low

If the rope finishes near your stomach, you are doing a row rather than the movement you intended.

Doing Endless Light Reps Without Progression

Twenty easy reps with the same band for a year is not a growth plan.

Add resistance, reps, range, or sets over time.

Training Rear Delts Every Day

More frequency does not automatically mean more growth.

Your rear delts also work during other pulling exercises, so count the full program.

Thinking Rear Delts Fix Posture by Themselves

Posture is not controlled by one muscle.

Strength, mobility, habits, anatomy, comfort, pain, fatigue, and the way you use your body all matter.

Do Face Pulls Really Build Rear Delts?

Yes, face pulls can train the rear delts.

But they also involve the rotator cuff, trapezius, rhomboids, and other upper back muscles.

That makes them useful, but it also means they are not a pure isolation exercise.

If your main goal is rear delt hypertrophy, pair face pulls with a more direct exercise such as the reverse pec deck or cable reverse fly.

Do Rows Build Rear Delts?

Yes, especially when the upper arms move farther from the torso.

A row with elbows held close to the ribs tends to involve the lats more heavily.

A wider elbow path brings more horizontal shoulder movement into the exercise and can increase rear delt contribution.

Rows still train several muscles at once, which is why they are useful compound exercises rather than pure rear delt isolation.

Should You Train Rear Delts on Back Day or Shoulder Day?

Either works.

The rear delts fit naturally with back training because many rows already use them.

They also fit shoulder day because they are part of the deltoid.

A practical solution is to split the work.

Do one rear delt movement on a pulling day and another on a shoulder or upper body day.

This spreads your training volume and may keep exercise quality higher.

Should Rear Delts Be Trained Before or After Pressing?

If your main goal is improving rear delt size, place at least some rear delt work early enough in the workout that you are not completely tired.

If pressing performance matters more, press first.

There is no universal rule that rear delts must always come last.

Exercise order should reflect your priority.

How Do You Progress Rear Delt Exercises?

Progressive overload does not mean adding weight every workout.

You can progress in several ways:

• Add one or two reps
• Use slightly more resistance
• Add a set
• Improve your control
• Use a larger comfortable range
• Reduce unwanted body movement

Example:

If you can perform three sets of 12 cable reverse fly reps with clean technique, try reaching 13 or 14 reps before increasing the weight.

Small increases work.

Do You Need to Train to Failure?

No.

The 2026 ACSM resistance training position stand found that advanced methods such as training every set to momentary failure are not required for the average healthy adult to improve.

Your sets should become challenging, but you do not need every rep to turn into a struggle.

For small rear delt exercises, keeping one or a few good reps in reserve can make technique easier to maintain.

Rear Delt Training and Shoulder Health

Strong posterior shoulder muscles are useful, but do not confuse rear delt training with medical shoulder rehabilitation.

The shoulder also depends on the rotator cuff, scapular muscles, joint structures, mobility, and overall training load.

The American Academy of Orthopaedic Surgeons includes posterior shoulder and external rotation strengthening in its shoulder conditioning material, but rehabilitation plans should match the actual injury or condition.

If you have persistent shoulder pain, visit the Recovery and Injury Prevention Hub and seek qualified assessment when needed.

Internal Links and Hub

Continue building a balanced upper body routine with these NextFitLife resources:

• Strength Training and Muscle Building Hub for resistance training, progressive overload, muscle growth, and exercise technique.
• Rear Delt Exercises With Dumbbells for dumbbell focused posterior shoulder training.
• Home Workouts and Equipment Guide for dumbbells, bands, bodyweight training, and home exercise setups.
• Recovery and Injury Prevention Hub for pain, recovery, mobility, and safer training.
• NextFitLife Fitness Hub for strength, cardio, recovery, beginner workouts, and fitness nutrition.

Conclusion

The best rear delt exercises are not the ones that let you move the most weight. They are the movements that let you move your upper arm through a useful range, keep the shoulder comfortable, and gradually increase the training challenge.

Start with a stable fly, add a rear delt focused row, then use a cable, band, or face pull for extra work.

Your next step: choose two exercises from this guide and perform three controlled sets of each twice this week. Record the weight and reps. Improve those numbers gradually before adding more exercises.

Frequently Asked Questions

What are the best rear delt exercises?

The best rear delt exercises include the reverse pec deck, cable reverse fly, chest supported dumbbell reverse fly, rear delt row, face pull, band pull apart, and wide elbow rows. The best choice depends on your equipment, comfort, and ability to progress the exercise.

What exercise activates the rear delts most?

Research comparing several common exercises found high posterior deltoid activation during the reverse pec deck. A systematic review also found strong posterior deltoid activation during several pulling exercises. Electromyography does not prove which exercise produces the most long term muscle growth.

Are face pulls good for rear delts?

Yes. Face pulls train the rear delts along with the rotator cuff and upper back muscles. They work well as part of a balanced shoulder program but are not a pure rear delt isolation exercise.

Do rows work the rear delts?

Yes. Rows can train the rear delts, especially when the elbows travel farther away from the torso. Rows also involve the upper back and arm muscles, so they are compound movements.

How many rear delt exercises should I do?

You usually do not need many exercises in one workout. One to three rear delt movements can be enough when they provide useful weekly volume and fit with the rest of your pulling work.

How many sets should I do for rear delts?

A practical starting point is around four to eight direct rear delt sets per week. People who already perform many rows and pulling exercises may need less direct work, while someone prioritizing rear delt growth may gradually use more.

How often should I train rear delts?

Twice per week works well for many people. You can also spread the work across three sessions if the total weekly volume and recovery remain appropriate.

Should I use heavy weights for rear delts?

Not necessarily. Rear delt isolation exercises usually work better with a load you can control without swinging, shrugging, or changing the movement. Rows can use heavier resistance than reverse flies.

Can I build rear delts with dumbbells?

Yes. Chest supported reverse flies, bent over reverse flies, seated rear delt raises, and rear delt rows can all train the posterior deltoids with dumbbells.

Can I train rear delts at home?

Yes. Resistance bands, dumbbells, and suspension trainers can all provide useful rear delt exercises at home.

Should rear delts be trained on back day?

They can be. Rear delts work during many rowing exercises, so back day is a natural place for direct rear delt work. They can also be trained on shoulder or upper body days.

Do rear delt exercises improve posture?

Rear delt exercises can strengthen the posterior shoulder, but posture is influenced by many factors. One muscle or exercise cannot guarantee a posture change.

Why do I feel rear delt exercises in my upper back?

The rear delts work with several upper back and shoulder muscles. Some upper back involvement is normal. If you want more rear delt emphasis, use lighter resistance, reduce shrugging, and focus on moving the upper arm rather than only squeezing the shoulder blades.

Are rear delt flies safe for shoulder pain?

They are not automatically safe for every shoulder condition. If the exercise causes sharp or worsening pain, stop it and get appropriate assessment. The correct exercise depends on the cause of the pain.

References and Sources

1. American College of Sports Medicine. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults. 2026 Position Stand overview.
   https://acsm.org/science-spotlight-acsm-releases-new-position-stand-on-resistance-training/
2. American College of Sports Medicine. Five Things to Know About Creating an Effective Resistance Training Plan.
   https://www.acsm.org/wp-content/uploads/2026/03/Resistance-Training-Position-Stand-infographic.pdf
3. Botton CE, et al. Analysis of Anterior, Middle and Posterior Deltoid Activation During Single and Multijoint Exercises.
   https://pubmed.ncbi.nlm.nih.gov/24947920/
4. Activation of the Three Deltoid Muscle Portions During Common Strengthening Exercises: A Systematic Review.
   https://pubmed.ncbi.nlm.nih.gov/39593452/
5. Effect of Hand Position on EMG Activity of the Posterior Shoulder Musculature During a Horizontal Abduction Exercise.
   https://pubmed.ncbi.nlm.nih.gov/23302754/
6. National Center for Biotechnology Information. Anatomy, Shoulder and Upper Limb, Deltoid Muscle.
   https://www.ncbi.nlm.nih.gov/books/NBK537056/
7. American Academy of Orthopaedic Surgeons. Rotator Cuff and Shoulder Conditioning Program.
   https://orthoinfo.aaos.org/globalassets/pdfs/2017-rehab_shoulder.pdf