Best Rear Delt Exercises
When you think about the muscle groups that make up your upper body that make you look gigantic, you instantly imagine a large chest, muscular arms, and maybe even a broad back. You’re probably right. But when we look at the profile, things change. When building a stunning physique from every angle, a well-developed set of rear delts, the muscles on the back of your shoulders, is key.
A well-sculpted set of rear or best rear delt exercises gives the body a more extensive, muscular look.
If you’re ready to give those best rear delt exercises the love they need, we’ve got the best exercises to include in your workout.
What are Rear Deltoids?
The deltoid muscle, located in the shoulders, comprises three heads. The posterior deltoid is situated in the back of the shoulder and arm. They are visible from both the side and back of your body, making them a pivotal muscle to develop if you want to build an impressive physique.
The primary function of the posterior deltoids is shoulder extension, working together with the scapula, trapezius, and upper back muscles to pull the shoulders back. They play a vital role in all pushing and pulling movements and prevent the shoulders from rolling forward, helping to maintain an upright posture.
Top Rear Delt Exercises for Men: Equipment Brands and Prices
| Exercise | Product | Brand | Approximate Price |
| Rear Delt Flyes | Adjustable Dumbbells | Bowflex | $300 – $500 (set) |
| Face Pulls | Resistance Bands | TheraBand | $10 – $25 |
| Reverse Pec Deck | Reverse Pec Deck Machine | Life Fitness | $2,000 – $3,000 |
| Cable Rear Delt Flyes | Cable Machine | Body-Solid | $1,000 – $2,000 |
| Bent Over Dumbbell Flyes | Adjustable Dumbbells | PowerBlock | $300 – $500 (set) |
| Seated Rear Delt Rows | Smith Machine | Marcy | $1,000 – $2,000 |
| Band Pull-Aparts | Resistance Bands | Perform Better | $15 – $30 |
| Incline Rear Delt Flyes | Adjustable Bench and Dumbbells | Bowflex | $400 – $600 (bench + set) |
Benefits of Best Rear Delt Exercises For Men
- Scientific research has shown that the rear delts are a key driver in most of the “pulling” movements you’re likely to perform in the gym, including all forms of rowing.
- They also play a vital role in stabilizing the shoulder joint. Stronger rear deltoids strengthen your shoulders and help reduce the risk of injury.
- The rear deltoids are a critical “postural” muscle that helps keep your torso upright and prevent slouching. This is important in daily life and running, where keeping a robust and upright torso can help conserve energy.
Best Rear Delt Exercises
Do you want to work and isolate your rear delts? These are the movements you need.
Dumbbell Seated Posterior Flyes
Sit on the edge of a bench with a dumbbell in each hand. Lean forward as far as possible until your chest touches your thighs (A). Without moving your torso, lift the dumbbells up and away from your body in a fixed arc, maintaining a slight bend in your elbows. Squeeze your shoulder blades at the top of each rep (B) before slowly lowering the dumbbells and repeating.
Lying prone dumbbell flyes
Lie face down on a flat bench with your arms extended, holding a dumbbell in each hand. If you don’t have a high enough bench, use an adjustable bench with a slight incline (A). Without moving your torso, lift the dumbbells up and away from your body in a fixed arc, maintaining a slight bend in your elbows. Squeeze your shoulder blades at the top of each rep (B) before slowly lowering the dumbbells back down and repeating.
Elastic band pull
Hold a resistance band before your body, slightly below chest height. Keeping your arms straight, separate the band explosively, squeezing your shoulder blades together. Try not to shrug your shoulders.
The cable pulls towards the face.
Position yourself on a high cable pulley with a rope or a resistance band anchored at a high point. Hold the rope or band with both hands and step back until, with your arms straight, you feel tension (A). Keeping your shoulders pressed, bring your elbows back and pull your hands toward your face, squeezing your shoulder blades together at the top of the rep (B). Slowly reverse the movement and repeat.
Dumbbell Posterior Flyes
Hold a pair of dumbbells at your sides and rotate your hips until your torso is parallel to the floor. Without moving your torso, lift the dumbbells upward and laterally away from your body in a fixed arc, maintaining a slight bend in the elbows. Squeeze your shoulder blades at the top of each rep before slowly lowering the dumbbells back down and repeating.
Flights with Landmine bar
Place the landmine bar and kneel before the loaded end, gripping the bar with one hand (A). Keeping your arm straight, lift the bar in an arc, ending with your arm extended behind your head (B). Slowly go down in the same arc.
The Best Indirect Exercises for Rear Deltoids
Suppose you don’t have time to focus on specific exercises for the rear delts but want to increase strength in the back of your shoulders. In that case, these movements are designed to work the lats, upper back, shoulders, and posterior deltoids.
Dumbbell row in three positions
Hold a dumbbell in your left hand and flex your hips, placing your right hand on a bench or box (A). With a flat back and rigid core, shift the weight toward your right hand and row the right dumbbell toward your hips (B). Pause briefly and lower the weight until your arm is straight. Perform the desired repetitions and then change sides and equalize.
Chest-supported dumbbell row
Set an adjustable bench at about 45 degrees, or prop up a flat bench with a box. Lie face down with your chest on the pad, holding a pair of dumbbells (A). Staying close to the bench, row both dumbbells toward your hips, pause (B), and lower yourself slowly before repeating.
Dumbbell or barbell row
Position your hips until your chest is parallel to the floor, with the dumbbells or barbell hanging at shin level (A). Keeping your back straight, row both dumbbells toward your torso (B), squeeze your shoulder blades together, and lower yourself under control to the start before repeating. Control the dumbbells and avoid moving your torso and using momentum.
High pull with dumbbells or barbells
Stand and hold a pair of dumbbells or a barbell around your waist in front of your body. (A) Keeping your core contracted, twist forward slightly before standing back up explosively and pulling the dumbbell toward your chin, lifting your elbows and pulling them back (B). Slowly descend to your waist with complete control. Avoid simply “dropping” the weight to your waist to build more muscle and avoid injury. If you can only access lighter weights, avoid using your hips, stand tall, and pull the weights up to your chin.
Best Bodyweight Exercises for Rear Delts
These moves hit the rear delts using only your body weight for resistance and are perfect for training outdoors or with minimal equipment, such as suspension trainers or gymnastics rings.
Hang under a bench, table, or bar with your arms straight, or use a TRX suspension or ring workout (A). Draw your elbows back and pull toward the bar. Pause for one second (B) before hanging up again and repeating.
Cable Y-Lifts
Stand under a suspension machine or gymnastics rings with your arms straight. Creating a rigid structure from ankles to shoulders (A), raise your hands forward and up above your head in a “Y” shape, lifting your body upward as you do so (B). Pause for one second at the top of the rep, slowly lower yourself back to the beginning and repeat. Walk with your feet backward to facilitate movement.
Workouts for rear deltoids
Add this “mechanical drop series” to crush the rear delts at the end of your upper body training days to highlight the back of your shoulders.
Perform each movement as close to failure as possible and move directly to the next without resting. After completing all three exercises, rest for two minutes and repeat. Perform a total of 3-4 rounds. Write down your total reps for each round – when you can beat this “score” by 20%, it’s time to increase the weight.
Lying prone dumbbell flyes, x8-12
Begin this exercise lying face down on a flat bench with your arms hanging as low as possible, holding a dumbbell in each hand. If you don’t have a high enough bench, use an adjustable bench with a slight incline (A). Without moving his torso, he lifts the dumbbells up and away from the body in a fixed arc, maintaining a slight bend in the elbows. Squeeze your shoulder blades at the top of each rep (B) before slowly lowering the dumbbells back down and repeating.
Posterior Dumbbell Flyes, x8-12
Hold the dumbbells at your sides and flex your hips till your torso is parallel to the floor (A). Without moving your torso, lift the dumbbells upward and laterally away from your body in a fixed arc, maintaining a slight bend in the elbows. Squeeze your shoulder blades at the top of each rep (B) before slowly lowering the dumbbells back down and repeating.
Dumbbell row x 10-15
Use your lats to perform one last set and thoroughly polish your rear delts. Flex your hips until your chest is parallel to the floor, with the dumbbells at shin level (A). Keeping your back flat, row both dumbbells toward your torso (B), squeeze your shoulder blades, and lower yourself to the start before repeating.
Conclusion
Adding the best rear delt exercises to your workouts is key for balanced shoulder strength and better posture. Exercises like rear delt flyes, face pulls, and reverse pec deck machine workouts focus on the rear deltoid muscles.