The award for the most neglected muscle in bodybuilding goes to the posterior deltoids! Many weightlifters overlook training their rear delts, which can affect their upper body development. However, with our comprehensive guide to Rear Deltoid Exercises, you can target and strengthen this crucial muscle group for balanced shoulders and enhanced physique.
Many weightlifters overlook training their rear delts, which can affect their upper body development.
Even though rear delts are small, they’re important for appearance, joint health, and performance. Unfortunately, they’re often missing from bodybuilding workouts.
In this article, we’ll share the best exercises for strong, healthy, and balanced shoulders.
Table of Contents:
- Deltoid Anatomy
- The Best Rear Delt Exercises for Balanced Shoulders
- Reverse cable crossovers
- Band pull-apart
- Bent-over reverse dumbbell fly
- Face pull
- Wide-grip seated row to the chest
- Reverse pec deck
- External cable rotation
- Wide grip inverted row
- Single-arm reverse cable fly
- Cable supine reverse fly
- Prone incline dumbbell press
- Rear deltoid barbell extension
- Overview
- References
Deltoid Anatomy
Your shoulder is a complex joint composed of three major muscles known as deltoids: the anterior deltoid, medial deltoid (also called the lateral deltoid), and posterior deltoid. While these muscles work synergistically to facilitate various shoulder movements, they can also be selectively trained to emphasize specific aspects of shoulder development.
Anterior Deltoid
Situated at the front of your shoulder, the anterior deltoid plays a pivotal role in shoulder flexion, horizontal flexion, and medial rotation. These movements are essential for exercises like bench presses, overhead presses, and push-ups. Typically, the anterior deltoid is the largest and most developed of the three deltoids due to its involvement in numerous upper body pushing movements.
Medial Deltoid
Positioned on the side of your shoulder, the medial deltoid, also known as the lateral deltoid, is responsible for shoulder abduction. This muscle is crucial for achieving shoulder width and contributing to the desirable V-taper appearance. Exercises such as lateral raises with dumbbells or cables are commonly used to target and develop the medial deltoid.
Posterior Deltoid
Located at the back of your shoulder, the posterior deltoid is involved in shoulder extension, horizontal extension, and external rotation. Despite its importance, the posterior deltoid is often underdeveloped compared to the anterior deltoid, mainly due to a tendency for individuals to focus more on pushing exercises than pulling exercises. This muscle is engaged during various back exercises such as rows, but its development can be further enhanced through targeted exercises like reverse flyes and face pulls.
Neglecting the development of your posterior deltoids can lead to several drawbacks. Weak posterior deltoids may contribute to poor posture, reduced upper body mass, and an unbalanced physique. Insufficient strength in these muscles can lead to a higher risk of shoulder pain and injury. This is particularly true during exercises where the posterior deltoids act as stabilizers. These exercises include lat pull-downs, pull-ups, rows, and biceps curls.
Therefore, it’s crucial to prioritize strengthening your posterior deltoids alongside other shoulder muscles to achieve balanced shoulder development, improve overall workout performance, and reduce the risk of potential injuries. Incorporating targeted exercises that specifically engage the posterior deltoids will not only enhance shoulder aesthetics but also support optimal joint health and functional strength.
The Best Rear Delt Exercises for Balanced Shoulders
Unsure where to begin with prioritizing your posterior deltoids? Check out these top 12 rear delt exercises!
1. Reverse cable crossovers
Reverse cable flies have a unique advantage: you can conveniently superset them with regular cable crossovers to target your chest muscles. This efficient approach saves time and ensures a well-rounded upper-body workout.
To perform reverse cable crossovers:
1. Stand in the center of a cable crossover machine.
2. Use the high pulleys, holding the left cable in your right hand and the right cable in your left hand.
3. Cross your wrists in front of you with your arms extended, keeping elbows slightly bent.
4. Engage your core and pull your shoulders down and back.
5. Open your arms and pull your elbows back until they’re slightly behind your shoulders, squeezing your shoulders together.
6. Return to the starting position and repeat for desired reps.
2. Band pull-apart
The band pull-apart is one of my favorite exercises. I always keep a resistance band handy, even at my desk. Doing sets of pull-aparts throughout the day helps counteract the negative effects of sitting for long periods and keeps my rear delts strong.
To benefit from this exercise, aim for 50-100 reps daily using a resistance band to maintain optimal rear delt development.
Here’s how to perform the band pull-apart exercise:
1. Sit or stand and grab a resistance band with an overhand grip, keeping your hands shoulder-width apart.
2. Lift your arms straight out in front of you at shoulder height.
3. Bend your elbows slightly and pull your shoulders down and back, engaging your shoulder blades.
4. Open your arms wide, stretching the band across your chest.
5. Return to the starting position and repeat the movement.
3. Bent-over reverse dumbbell fly
The bent-over reverse dumbbell fly is a versatile exercise that can be done standing, seated, or lying face down on a bench. Whichever position you choose, this exercise effectively targets your posterior deltoids, although it can be challenging. Be cautious not to use weights that are too heavy, as this can lead to using your back muscles more than your rear delts.
Here are the steps to perform the bent-over reverse dumbbell fly:
1. Hold a dumbbell in each hand and bend your upper body forward until it’s roughly parallel to the floor.
2. Let your arms hang straight down from your shoulders, palms facing inward, and pull your shoulders down and back.
3. Keep your elbows slightly bent but firm, then open your arms wide, raising the dumbbells until your arms form a T-shape.
4. Lower the weights back to the starting position and repeat the movement.
4. Face pull
The face pull is a widely known upper back exercise that also benefits your posterior deltoids. Many people, however, misuse this exercise by using too much weight, turning it into a standing row and shifting the focus from the rear delts to the lats. To avoid this, use a manageable weight and aim to keep your arms parallel to the floor.
If you don’t have access to a cable machine, you can easily perform face pulls using a resistance band.
Here’s how to perform the face pull exercise:
1. Attach a rope or handle to a cable machine at about chest height.
2. Stand facing the machine and grab the handle with both hands, palms facing downward.
3. Step back to create tension in the cable and extend your arms straight out in front of you, elbows slightly bent.
4. Pull the handle towards your face by retracting your shoulder blades and bending your elbows out to the sides.
5. Keep your upper arms parallel to the floor as you pull the handle towards your forehead or slightly above.
6. Squeeze your shoulder blades together at the end of the movement, then slowly return to the starting position.
7. Repeat for the desired number of repetitions.
If using a resistance band:
1. Secure the resistance band at about chest height.
2. Hold the ends of the band in each hand, palms facing downward.
3. Follow the same steps as with the cable machine, pulling the band towards your face and squeezing your shoulder blades together.
4. Return to the starting position and repeat.
5. Wide-grip seated row to the chest
The wide-grip seated row to the chest is a variation of the regular seated row that targets the posterior deltoids more intensely. To perform this exercise, adjust your grip on the rowing handle to be wider than shoulder-width apart and focus on pulling the bar into your chest instead of your abs.
For an effective workout, alternate between sets of wide-grip seated rows to the chest and sets of regular seated rows. This combination will help you pump up your rear deltoids while also building your lat muscles.
Here’s how to perform the wide-grip seated row to the chest:
1. Attach a long bar to the seated row machine and grab the handle with an overhand grip that is wider than shoulder-width apart.
2. Sit up straight on the machine with your knees slightly bent and your core engaged, and pull your shoulders down and back.
3. Leading with your elbows and keeping your wrists straight, bend your arms and pull the bar into your chest.
4. Extend your arms to return to the starting position, and then repeat the movement for the desired number of repetitions.
6. Reverse pec deck
The reverse pec deck machine is designed to assist your movements, allowing you to concentrate on targeting your rear delts and upper back effectively. This exercise is particularly beneficial for bodybuilders aiming for maximum muscle growth. Just like reverse cable crossovers and standard cable crossovers, the reverse pec deck can be combined into a superset with the regular pec deck exercise for a comprehensive upper body workout.
Here are the steps to perform the reverse pec deck exercise:
1. Adjust the machine by rotating and locking the handles to the rear position.
2. Sit on the machine with your chest against the backrest.
3. Reach forward and grab the handles with either a neutral grip (palms facing each other) or an overhand grip (palms facing down).
4. Pull your shoulders down and back, and engage your core muscles.
5. With slightly bent but firm elbows, open your arms and extend them backward until your hands are level with or slightly behind your shoulders.
6. Return to the starting position and repeat the movement for your desired number of reps.
7. External cable rotation
The external cable rotation exercise targets the often-overlooked function of the posterior deltoids. While it’s commonly seen as a rotator cuff exercise, it also engages the rear delts effectively. It’s essential to use light weights and focus on controlled movements rather than going too heavy, as this exercise is most effective with high repetitions.
Here’s how to perform the external cable rotation exercise:
1. Set the cable machine to waist height and attach a D-shaped handle to the pulley.
2. Stand sideways to the weight column and grasp the handle with your farthest hand.
3. Bend your elbow to a 90-degree angle, keeping your upper arm close to your side, and position your forearm across your upper abdomen.
4. Without twisting your hips or shoulders, rotate your arm outward as far as is comfortable.
5. Return to the starting position and repeat the movement.
6. Alternatively, you can perform this exercise with a resistance band by anchoring it at waist height and following the same arm rotation motion.
8. Wide grip inverted row
The wide grip inverted row is a great exercise to target your posterior deltoids using only your body weight as resistance. While inverted rows are usually associated with working the lats, using a wider grip shifts the focus to your rear delts, making it an effective move for their development.
To maximize rear delt engagement, ensure you pull your chest towards the bar. Avoid letting your elbows drop, as this can shift the workload to your lats instead of targeting the rear delts effectively.
Here’s how to perform the wide grip inverted row:
1. Set up a bar at about waist height or slightly lower on a rack or sturdy surface.
2. Lie on your back underneath the bar, grasping it with a wide overhand grip, hands slightly wider than shoulder-width apart.
3. Keep your body straight and your feet flat on the ground, with your arms fully extended.
4. Pull your chest towards the bar by bending your elbows and squeezing your shoulder blades together.
5. Lower yourself back down with control to the starting position.
6. Repeat the movement for the desired number of repetitions, focusing on engaging your rear delts throughout the exercise.
9. Single-arm reverse cable fly
The single-arm reverse cable fly is a beneficial exercise for the rear deltoids as it enables you to focus on training one arm at a time. This promotes a stronger mind-muscle connection and allows you to address any strength imbalances between your left and right sides. Additionally, you only need a single cable machine to perform this exercise, making it convenient for busy or less equipped gyms.
Here’s how to perform the single-arm reverse cable fly:
1. Stand sideways next to a low pulley machine.
2. Bend your knees slightly and hinge forward at your hips, keeping your back straight.
3. Grab the cable handle with your hand that is furthest from the machine.
4. Brace your core and pull your shoulder down and back to maintain stability.
5. Draw your arm across and upward until it’s roughly parallel to the floor, keeping your hand at shoulder level.
6. Slowly return to the starting position and repeat the movement for the desired number of repetitions.
7. Switch sides and repeat with your other arm.
10. Cable supine reverse fly
The cable supine reverse fly is a great isolation exercise specifically targeting the posterior deltoids. This exercise is performed lying face up on a flat bench, which offers excellent lower back support and prevents cheating by eliminating the ability to use your legs or upper body to assist in lifting the weight.
Here’s how to perform the cable supine reverse fly:
1. Lie face up on a flat bench positioned between the cable pulleys of a cable machine.
2. Grab the handles of the cables with an overhand grip, palms facing down, and your arms extended straight up towards the ceiling.
3. Engage your core and keep your feet flat on the floor.
4. With a slight bend in your elbows, lower your arms out to the sides in a controlled motion until they are in line with your shoulders or slightly below.
5. Squeeze your shoulder blades together at the top of the movement.
6. Slowly return to the starting position and repeat for the desired number of repetitions.
This exercise targets the posterior deltoids and helps strengthen your upper back muscles. Adjust the weight on the cable machine to ensure proper form and challenge yourself appropriately.
11. Prone incline dumbbell press
The prone incline dumbbell press is unique in that it targets the rear delts more than traditional pressing exercises, which primarily work the anterior delts. It’s essential to start with lighter weights and focus on proper form due to the increased difficulty of this exercise.
Here’s how to perform the prone incline dumbbell press:
1. Set an incline bench to a 45-degree angle.
2. Hold a dumbbell in each hand and lie face down on the bench.
3. Bring the dumbbells up to shoulder level and pull your shoulders down and back.
4. Press the weights forward and upward until your arms are straight, aligned with the rest of your body.
5. Lower the weights back down to your shoulders in a controlled manner.
6. Repeat the movement for the desired number of repetitions, maintaining proper form throughout.
12. Rear deltoid barbell extension
The rear deltoid barbell extension is a unique exercise that engages shoulder joint extension, focusing on the posterior deltoids. It resembles a combination of a barbell hack squat, bent-over row, and triceps kickback, making it an effective but somewhat challenging movement for building strength and mass in the rear delts. You may also feel this exercise working your triceps. It’s important to start with light weights due to the difficulty of this exercise.
Here are the steps to perform the rear deltoid barbell extension:
1. Hold a barbell behind your back with your palms facing backward.
2. Bend your knees slightly and lean forward, keeping your lower back straight and avoiding rounding.
3. Position the barbell across the back of your knees.
4. Keeping your arms straight, lift the barbell out and back behind you as high as possible.
5. Lower the barbell back towards your legs and repeat the movement for the desired number of repetitions.
More Articles on Shoulder Exercises:
- 12 Best Barbell Shoulder Exercises for Bolder, Stronger Deltoids
- A Complete Guide To The Barbell Shoulder Press And Military Press
- 15 Best Overhead Barbell Press Variations for Powerful Shoulders
- 11 Cable Shoulder Exercises for Stronger Deltoids
- Best Barbell Shoulder Workouts for Bigger, Stronger Delts
Overview
To ensure balanced shoulder development, prioritize training your rear delts before focusing on your anterior or medial deltoids. Begin each shoulder workout with 2-4 sets of the rear delt exercises mentioned earlier to bring them up to par with the other deltoid heads.
You can also structure your shoulder workouts to emphasize your rear delts using the 3:2:1 method. Allocate more sets or exercises for your rear deltoids and fewer for the medial and anterior deltoids. For instance:
- Reverse cable crossover – 3 sets of 12-15 reps (rear deltoids)
- Dumbbell lateral raise – 2 sets of 8-12 reps (medial deltoids)
- Barbell overhead press – 1 set of 6-10 reps (anterior deltoids)
Alternatively, consider dedicating an entire workout session solely to your rear deltoids. This focused training approach will contribute significantly to your overall physique without requiring an intense workout.
Regardless of your approach, prioritize your rear delts to prevent neglecting this crucial muscle group. Remember, they play a vital role in your appearance, performance, and shoulder joint health.
References;
- Schoenfeld, B. J., Peterson, M. D., Ogborn, D., Contreras, B., & Sonmez, G. T. (2015). Effects of low- vs. high-load resistance training on muscle strength and hypertrophy in well-trained men. The Journal of Strength & Conditioning Research, 29(10), 2954-2963.
- Fleck, S. J., & Kraemer, W. J. (2014). Designing Resistance Training Programs (4th ed.). Human Kinetics.
- American Council on Exercise (ACE). (n.d.). ACE Personal Trainer Manual (5th ed.). American Council on Exercise.
- Zourdos, M. C., Klemp, A., Dolan, C., Quiles, J. M., Schau, K. A., Jo, E., … & Blanco, R. (2016). Novel resistance training-specific rating of perceived exertion scale measuring repetitions in reserve. The Journal of Strength & Conditioning Research, 30(1), 267-275.
- Baechle, T. R., & Earle, R. W. (2008). Essentials of Strength Training and Conditioning (3rd ed.). Human Kinetics.
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