When you think of the muscle groups that make up an impressive looking upper body, you instantly picture a big chest, swole arms, and maybe even a broad back. And from the front on, you’d probably be right. But the second we turn sideways it’s a whole different ball game. You see, when it comes to building an imposing physique from all angles, nothing says ‘thick’ like a well developed set of rear deltoids – the muscles at the back of your shoulders.
Jump to:
- What Are The Rear Delts?
- Benefits of Rear Delt Training
- The Best Direct Rear Delt Exercises
- The Best Bodyweight Rear Delt Exercises
- Best Workouts For Rear Delts
A well sculpted set of posterior deltoids or ‘rear delts’ give the body a thicker look that screams ‘strong AF’, and telegraphs that you don’t just spend your time in the gym polishing those mirror muscles.
If you’re ready to give those rear delts some much needed love, we’ve got the best exercises you need to include in your training.
What Are The Rear Delts?
The deltoid muscle – your shoulders – are made up for three heads. The posterior deltoid sits at the rear, or the back part, of your shoulder and upper arm region. They’re visible both from the side and back of your body, which makes them a key muscle to develop if you’re looking to build an imposing physique.
The primary function of the rear deltoids is shoulder extension, which work alongside your scapula, traps and muscles of the upper back to pull your shoulders back. They play a key part in all ‘push pull’ movements and stop your shoulders from rolling forward, helping maintain an upright posture.
Benefits of Rear Delt Training
- Scientific research has shown that the rear delts are a key mover in the majority of the ‘pulling’ movements you’re likely to perform in the gym, including all forms of rows.
- They’re also a major player in stabilising the shoulder joint. Stronger rear delts can lead to more durable shoulders and help to reduce the risk of injury.
- The rear delts are an important ‘postural’ muscle, helping to keep your torso upright and prevent slouching. This is important both in your day-to-day life, and in pursuits such as running, where maintaining a strong, upright torso can help you to conserve energy.
The Best Direct Rear Delt Exercises
Really want to target and isolate those rear deltoids? These are the moves you need.
Seated Rear Delt Fly
Sit on the edge of a bench holding a dumbbell in each hand at your sides. Lean forward as far as possible until your chest is touching your thighs (A). Without moving your torso, raise the dumbbells up and away from your body in a fixed arc, keeping a slight bend in your elbows. Squeeze your shoulder blades together at the top of each rep (B) before slowly lowering the dumbbells back down to a hang and repeating.
Lying Rear Delt Flyes
Lay prone on a flat bench with your arms hanging at full stretch, holding a dumbbell in each hand – if you don't have a tall enough bench use an adjustable bench set to a slight incline (A). Without moving your torso, raise the dumbbells up and away from your body in a fixed arc, keeping a slight bend in your elbows. Squeeze your shoulder blades together at the top of each rep (B) before slowly lowering the dumbbells back down to a hang and repeating.
Band Pull Aparts
Hold a resistance band in front of your body, slightly below chest height (A). Keeping your arms straight, explosively pull the band apart, squeezing your shoulder blades together. When the band touches your chest (B), reverse the movement and repeat. Try to avoid shrugging your shoulders.
Face Pulls
Set yourself up at a high cable pulley with a rope, or with a resistance band anchored at a high point. Hold the rope or band with both hands and step back until, with straight arms, you can feel tension (A). Keeping your shoulders press down, drive your elbows back and pull your hands towards your face, squeezing your shoulder blades together at the top of the rep (B) Slowly reverse the movement and repeat.
Bent-Over Rear Delt Fly
Hold a pair of dumbbells at your sides and hinge at the hips until your torso is parallel to the ground (A). Without moving your torso, raise the dumbbells up and laterally away from your body in a fixed arc, keeping a slight bend in your elbows. Squeeze your shoulder blades together at the top of each rep (B) before slowly lowering the dumbbells back down to a hang and repeating.
Landmine Rear Delt Flyes
Set up your barbell in a landmine configuration and kneel down in front of the loaded end, gripping the bar with one hand (A). Keeping your arm straight, lift the bar in an arc, finishing with your arm extended behind your head (B). Slowly lower in the same arc.
The Best Indirect Rear Delt Exercises
If you don’t have time to focus on specific rear delt exercises but still want to pump up the back of your shoulders, these movements are designed to hit your lats, upper back, and shoulders, but will indirectly hit those posterior delts, too.
Three-Point Dumbbell Rows
Hold a dumbbell in your left hand and hinge at the hips, placing your right hand onto a bench or box (A). With a flat back and rigid core, shift your weight onto your right hand and row the right dumbbell up into your hip (B). Pause briefly, then lower the weight under control until your arm is straight. Perform desired reps and then switch sides and match.
Chest Supported Rows
Set an adjustable bench to around 45-degrees or prop a flat bench up with a box. Position yourself face down with your chest on the pad, holding a pair of dumbbells (A). Staying tight to the bench, row both dumbbells up towards your hips, pause (B) and slowly lower before repeating.
Dumbbell or Barbell Rows
Hinge at the hips until your chest is parallel to the floor, your dumbbells or barbell hanging at your shins (A). Maintaining a flat back, row both dumbbells towards your torso (B), squeeze your shoulder blades together and lower under control to the start before repeating. Control the bells and avoid moving your torso and using momentum to help.
High Pulls/Upright rows
Stand tall holding a pair of dumbbells or a barbell at your waist, in front of your body. (A) Keeping your core tight, hinge forward slightly before explosively standing back upright and pulling the weight up towards your chin, driving your elbows up and back (B). Slowly lower back down to your waist under complete control. Avoid simply ‘dropping’ your weight back to your waist to build more muscle and avoid injury. If you only have access to lighter weights, avoid the help from your hips and simply stand tall and pull the weights up to your chin.
The Best Bodyweight Rear Delt Exercises
These movements hit your rear delts using only your bodyweight as resistance, perfect for training outdoors or with minimal kit such as a suspension trainer or gymnastics rings.
Inverted Rows
Hang beneath a bench, picnic table or bar with straight arms or use a suspension trainer/rings (A), drive your elbows back and pull yourself to the bar. Pause here for a second (B) before lowering yourself under control back to a full hang, repeat.
Y-Raises
Hang beneath a suspension trainer or gymnastics rings with straight arms. Creating a rigid structure from your ankles to your shoulders (A), raise your hands forwards and up above your head in a 'Y' shape, raising your body upwards as you do (B). Pause for a second at the top of the rep and slowly lower yourself back to the start and repeat. Walk your feet backwards to make the movement easier.
Best Workouts For Rear Delts
Throw this rear delt smashing 'mechanical drop set' in at the end of your upper body days to light up the back of those shoulders and thicken up that physique.
Take each movement as close to failure as possible, then move directly into the next movement without rest. Once you've completed all three exercises, rest for two minutes and then repeat. Perform a total of 3-4 rounds. Make a note of your total reps on each round – once you can beat this 'score' by around 20%, it's time to up the weights.
Lying Rear Delt Flyes, x8-12
Begin super strict by lying prone on a flat bench with your arms hanging at full stretch, holding a dumbbell in each hand. If you don't have a tall enough bench use an adjustable bench set to a slight incline (A). Without moving your torso, raise the dumbbells up and away from your body in a fixed arc, keeping a slight bend in your elbows. Squeeze your shoulder blades together at the top of each rep (B) before slowly lowering the dumbbells back down to a hang and repeating.
Bent-Over Rear Delt Fly, x8-12
Hold your dumbbells at your sides and hinge at the hips until your torso is parallel to the ground (A). Without moving your torso raise the dumbbells up and laterally away from your body in a fixed arc, keeping a slight bend in your elbows. Squeeze your shoulder blades together at the top of each rep (B) before slowly lowering the dumbbells back down to a hang and repeating.
Dumbbell Rows x 10-15
Use your lats to help you crank out a final set, polishing off the rear delts completely. Hinge at the hips until your chest is parallel to the floor, dumbbells at your shins (A). Maintaining a flat back, row both dumbbells towards your torso (B), squeeze your shoulder blades together and lower under control to the start before repeating.
