When it comes to shoulder training, most people focus on the front and lateral delts, but there’s one often-overlooked muscle group that deserves just as much attention—the rear deltoids (rear delts). These muscles, located at the back of your shoulder, play a crucial role in shoulder stability, shoulder strength, posture, and overall upper-body strength. Additionally, the rear delts are essential for maintaining an upright posture by preventing shoulder roll and supporting proper alignment during physical activities.

The problem is, many of us neglect rear delt exercises, which can lead to poor posture and imbalances. But the good news is that strengthening the rear delts is easy with the right exercises, using dumbbells, cables, and bands—whether you’re at the gym or working out at home.

In this post, we’re diving into the 15 best rear delt exercises that will help you build stronger, more defined shoulders. Ready to improve your shoulder health and posture while adding some serious definition? Let’s get into it!

Introduction to Rear Delt Muscles

Anatomy of the Posterior Deltoid

The posterior deltoid is one of the three heads of the deltoid muscle, which also includes the anterior and medial deltoids. The posterior deltoid is responsible for shoulder extension, external rotation, and adduction. It originates from the spine of the scapula and inserts into the humerus, working in conjunction with other muscles to facilitate various movements. 

Understanding the anatomy of the posterior deltoid is essential for creating effective rear delt exercises and preventing injuries. The posterior deltoid muscles work harmoniously with other muscles, such as the trapezius, rhomboids, and rotator cuff muscles, to provide stability and facilitate movement.

Why Are Rear Delts Important?

The rear delts are small but mighty muscles located at the back of your shoulders. They’re responsible for shoulder extension, lateral rotation, and horizontal abduction. When these muscles are weak, it can lead to poor posture (especially for people who sit a lot) and increased risk of shoulder injuries. On the flip side, strong rear delts help maintain shoulder health, improve posture, and provide that balanced, well-developed shoulder look. 

Additionally, strong rear delts keep the shoulders pulled back and down, which is particularly beneficial for individuals who spend long hours sitting at desks or in front of computers, as it counteracts the effects of poor posture over time.

So, while they may seem small, the rear delts are key for functional movement and aesthetics. Let’s make sure you’re giving them the attention they deserve!

15 Best Rear Delt Exercises (Dumbbells, Cables, Bands)

Let’s break down the top 15 exercises for your rear delts. Each section highlights a specific type of equipment and includes a detailed explanation of the exercise, its benefits, and tips for execution. It is important to start with a lighter weight before progressing to a heavier weight to prevent injury and ensure proper form.

Section 1: Dumbbell Rear Delt Exercises

Section 2: Cable Rear Delt Exercises

Section 3: Band Rear Delt Exercises

Section 4: Rear Delt Exercises with Machines

Section 5: Bodyweight Rear Delt Exercises

Bodyweight rear delt exercises are an excellent way to target the posterior deltoids without requiring any equipment. Examples of bodyweight rear delt exercises include inverted rows, Y-raises, and wall slides. These exercises can be modified to suit different fitness levels and can be performed anywhere, making them a great option for those who prefer to work out at home or while traveling.

Bodyweight exercises are also low-impact, reducing the risk of injury and making them an excellent option for those who are new to rear delt training. Some of the best bodyweight exercises for targeting the rear delts include:

• Inverted Rows: This exercise targets the rear delts, as well as the latissimus dorsi and trapezius muscles.
• Y-Raises: This exercise targets the rear delts, as well as the trapezius and rhomboid muscles.
• Wall Slides: This exercise targets the rear delts, as well as the rotator cuff muscles.

Section 6: External Rotation Exercises

External rotation exercises are an essential part of any rear delt workout routine. These exercises target the posterior deltoids, as well as the rotator cuff muscles, and help improve shoulder stability and overall upper body strength. Examples of external rotation exercises include dumbbell rotations, cable rotations, and band rotations. These exercises can be performed with light weights and high reps to target the rear delts and improve endurance. Some of the best external rotation exercises for targeting the rear delts include:

• Dumbbell Rotations: This exercise targets the rear delts, as well as the rotator cuff muscles.
• Cable Rotations: This exercise targets the rear delts, as well as the trapezius and rhomboid muscles.
• Band Rotations: This exercise targets the rear delts, as well as the rotator cuff muscles.

How to Structure Your Rear Delt Workout

Now that you know some of the best exercises for your rear delts, here’s a simple workout plan to help you incorporate these moves into your routine. Remember, starting each exercise from the correct starting position is crucial for proper form and effectiveness.

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Warm-Up: 5-10 minutes of light cardio and shoulder mobility drills to get the blood flowing.

Cool Down: Don’t forget to stretch your shoulders to prevent tightness and improve mobility. These exercises not only target your rear delts but also engage secondary muscles, ensuring a balanced and well-developed shoulder aesthetic.

Tips for Maximizing Rear Delt Growth

To make sure you get the most out of your rear delt workouts, here are a few extra tips:

Common Mistakes to Avoid

When performing rear delt exercises, it’s essential to avoid common mistakes that can lead to injury or decreased effectiveness. Some of the most common mistakes to avoid include:

• Using Too Much Weight: Using too much weight can put unnecessary strain on the shoulder joint and lead to injury.
• Not Squeezing the Shoulder Blades: Failing to squeeze the shoulder blades together can reduce the effectiveness of the exercise and put unnecessary strain on the shoulder joint.
• Not Maintaining Proper Form: Failing to maintain proper form can reduce the effectiveness of the exercise and increase the risk of injury.
• Not Targeting the Rear Delts: Failing to target the rear delts specifically can reduce the effectiveness of the exercise and lead to imbalanced shoulder development.
• Not Incorporating Variety: Failing to incorporate a variety of rear delt exercises can lead to plateaus and decreased progress. It’s essential to include a mix of compound exercises, such as rows and shoulder presses, and isolation exercises, such as rear delt flyes and lateral raises, to target the rear delts from different angles. Additionally, incorporating bodyweight exercises, such as inverted rows and Y-raises, can help improve overall upper body strength and endurance.

Conclusion

The rear delts are crucial for both functional movement and shoulder aesthetics. Incorporating these 15 best rear delt exercises into your routine will help you build stronger, more defined shoulders and improve your posture. Whether you’re using dumbbells, cables, or bands, these exercises are versatile and effective, whether you’re training at the gym or at home.

So, go ahead and start adding these exercises into your workouts and challenge yourself to push past plateaus. With consistency and dedication, you’ll be well on your way to developing powerful rear delts that improve your overall shoulder health and appearance.

Let’s build those shoulders!

Frequently Asked Questions 

1. What are the best rear delt exercises with dumbbells?

The best rear delt exercises with dumbbells include the Dumbbell Rear Delt Fly, Single-Arm Dumbbell Rear Delt Fly, and Bent-Over Dumbbell Lateral Raise, which effectively target the rear delts, especially when performed with an overhand grip.

2. Can I do rear delt exercises with dumbbells at home?

Yes, you can easily do rear delt exercises with dumbbells at home. Starting with a lighter weight, exercises like Dumbbell Rear Delt Fly and Single-Arm Dumbbell Rear Delt Fly require minimal space and equipment.

3. How often should I train rear delts?

To see optimal results, train rear delts 2-3 times per week. Shoulder strength is crucial for stabilizing the shoulder joints and improving overall upper body functionality. Include exercises like rear delt dumbbell workouts and cable rear delt exercises in your routine for balanced growth.

4. What is the best rear delt workout at home?

For an effective rear delt workout at home, combine band rear delt exercises, such as Band Pull-Aparts and Band Face Pulls, with dumbbell exercises like Dumbbell Rear Delt Fly. Incorporating a bodyweight exercise like the bodyweight back widow can also enhance muscle engagement and definition, providing an intense workout with minimal equipment.

5. Can I use resistance bands for rear delts?

Yes, resistance bands for rear delts work great. Exercises like Band Rear Delt Fly and Band Face Pulls specifically target the rear delts and help improve shoulder stability.

6. Are machine exercises effective for rear delts?

Yes, the Rear Delt Machine Fly and Reverse Pec Deck Machine are excellent for isolating rear delts. Machines, including the versatile cable machine, help ensure proper form and provide constant tension throughout the movement.

7. How can I prevent shoulder injuries while doing rear delt exercises?

Focus on good form and avoid using heavy weights that may cause strain. Incorporating exercises like cable rear delt exercises and rear delt dumbbell workouts with proper technique, ensuring you slowly lower the weights, will minimize injury risk.

8. What muscles do rear delt exercises target?

Rear delt exercises primarily target the rear deltoids, but they also engage muscles like the traps, rhomboids, upper back, and lateral deltoids, contributing to better posture and shoulder health.

9. What’s the difference between dumbbell and cable rear delt exercises?

Dumbbell rear delt exercises like the Dumbbell Rear Delt Fly offer free-motion, while cable rear delt exercises like Cable Face Pulls provide consistent tension, which is excellent for targeting the rear delts. Maintaining chest height during these exercises is crucial for optimal muscle engagement.

10. How do I improve my mind-muscle connection with rear delts?

To improve the mind-muscle connection, focus on slow, controlled movements during rear delt exercises, such as dumbbell rear delt fly and cable reverse fly, ensuring your rear delts are fully engaged. Remember to squeeze your shoulder blades to emphasize proper form and ensure the engagement of the shoulder and back muscles.