Rear Delt Exercises You’ll Wish You Started Sooner

I ignored my rear delts for years — you know, the muscle group that hides behind your ego and your biceps. I’d train chest, front delts, and lats like a kid collecting trophies, then wonder why my shoulders looked unbalanced and my posture resembled a question mark after long days at the desk.

The first time I really focused on targeted rear delt work (two simple cable face pulls and a handful of reverse flyes), my posture improved, my bench felt more stable, and shirts fit better across the shoulders — almost like someone subtly fixed the frame of my upper body.

If you’ve been skimming rear delt work like it’s optional frosting, this guide will make you regret not starting sooner — but in the best way.

Why Rear Delts Matter

Rear delts — the posterior deltoids — are the unsung heroes of shoulder health, posture, and balanced aesthetics. They oppose the often-overtrained front delts and chest, stabilize the shoulder joint during pressing and pulling, and help keep the shoulder blades in the right place.

Strong rear delts reduce the risk of shoulder injuries, improve the look of your upper back (that rounded, sculpted appearance), and make compound lifts feel safer and more powerful.

Think of your shoulders as a three-piece team: front, side, and rear. If one player never shows up to practice (looking at you, rear delt), the team’s strategy falls apart. Rear delts are small but mighty — and they respond really well to consistent, focused training.

Anatomy Snapshot: What Are We Training?

Before we dive into exercises, a quick map helps us know what we’re aiming at.

• Posterior Deltoid (Rear Delt): Primary mover for horizontal abduction (moving the arm away from the midline at shoulder height) and external rotation.
• Supporting Muscles: Rhomboids, middle/lower traps, rotator cuff (infraspinatus, teres minor), and the posterior fibers of the upper back all assist and stabilize.
• Function: Shoulder external rotation, horizontal abduction, scapular stability.

Knowing this changes how we train: we target external rotation and horizontal abduction, and we cue scapular control rather than brute arm swinging.

Keys To Effective Rear Delt Training

1. Quality Over Ego: Lighten the load if you’re swinging. Rear delts are small; controlled motion wins over heavy momentum.
2. Full Range, Slow Eccentric: Good range of motion and slow lowering phases stimulate the rear delt properly.
3. Mind-Muscle Connection: Think “pull the shoulder blade back and down” or “bring the elbow back, not just the hand.”
4. External Rotation Emphasis: Top rear delt drills include an element of external rotation — this hits the posterior fibers best.
5. Frequency: Hit rear delts 2–3 times weekly with focused volume (8–20 sets total per week for most lifters).
6. Balance With Chest Work: If you press a lot, match with extra rear delt/posterior chain work to avoid postural problems.

Common Rear Delt Training Mistakes

• Using heavy loads and letting the traps dominate.
• Pulling with the hands instead of starting the movement at the shoulder blade.
• Thinking the rear delt is “activated” by rowing motions that actually target the lats and traps.
• Skipping external rotation — many reverse fly variants neglect this axis.
• Training rear delts infrequently or with too few sets.

Fix these, and your progress will accelerate.

The Best Rear Delt Exercises (Detailed How-To)

Below is a practical table summarizing go-to movements. After the table, I’ll deep-dive into coaching cues and variations.

Exercise	Primary Focus	Equipment	Typical Sets/Reps
Face Pull (Rope)	External rotation + scapular retraction	Cable machine + rope	3–5 sets x 10–20 reps
Bent-Over Rear Delt Fly (Dumbbell)	Horizontal abduction	Dumbbells	3–4 sets x 8–15 reps
Reverse Pec Deck	Isolated rear delt work	Machine	3–4 sets x 10–15 reps
Chest-Supported Rear Delt Row	Strict horizontal abduction	Incline bench + dumbbells	3–4 sets x 8–12 reps
Banded Pull-Aparts	Scapular retraction, endurance	Resistance band	3–5 sets x 12–30 reps
Single-Arm Cable Rear Delt Fly	Constant tension + external rotation	Cable	3–4 sets x 10–15 reps
Incline Rear Delt Fly (Plate or Dumbbell)	Isolated posterior deltoid	Incline bench + dumbbells/plates	3–4 sets x 8–15 reps
Standing Bent-Over Cable Row To Face	Mid-trap + rear delt emphasis	Cable	3–4 sets x 8–15 reps
High-To-Low Cable Reverse Fly	Diagonal horizontal abduction	Cable	3 sets x 10–15 reps
Prone Y/T/W/L (Scapular Work)	Scapular control + endurance	Bodyweight / light weights	3 sets x 8–15 each pattern

Face Pull (Rope) — Why It Hits Hard

Face pulls are almost a universal prescription for healthier shoulders. With the rope, you can emphasize both external rotation and scapular retraction, which trains the rear delt and the often-neglected external rotators.

How To Do It

• Set the cable at about face height. Grab the rope with a neutral grip and step back so there’s tension.
• Pull the rope towards your face, flaring elbows out. At peak contraction, externally rotate so your hands split (thumbs pointing behind you).
• Pause, squeeze shoulder blades together, then slowly return.
  Cues: “Lead with the elbows,” “split the rope,” “slow on the way down.”
  Programming Tip: Use lighter loads and higher reps (12–20). They’re great as finishers or warm-up activators.

Bent-Over Rear Delt Fly (Dumbbell) — The Classic

Simple, effective, and brutally honest. If your rear delts are weak, this will show it.

How To Do It

• Hinge at the hips until the torso is nearly parallel to the ground. Soft knees.
• Dumbbells in neutral grip. Initiate movement from the shoulder: lift elbows to the side, squeezing shoulder blades.
• Keep a slight bend in the elbows and avoid shrugging.
  Cues: “Imagine spreading your wings,” “pinch the shoulder blades,” “no lower-back rowing.”
  Programming Tip: 8–12 reps for heavier loading; 12–15+ for focused hypertrophy with lighter weights.

Reverse Pec Deck — Isolation With Stability

If you have access to a pec-deck machine, reverse it, and you get a machine-guided plane of motion that isolates the rear delt nicely.

How To Do It

• Sit facing the pad, chest against the support. Grasp handles and open arms wide to the side.
• Squeeze rear delts at the top; lower with control.
  Cues: “Chest on pad prevents cheating,” “bring your elbows behind your torso.”
  Programming Tip: Great for finishing work. 10–15 reps with a controlled tempo.

Chest-Supported Rear Delt Row — Uncompromising Strictness

Support the chest on an incline bench and row horizontally with elbows wide. The chest support prevents torso rotation and trap compensation.

How To Do It

• Set an incline bench at about 30–45 degrees. Lie chest-down, dumbbells in hand.
• Row with elbows high and wide, focusing on moving the upper arms rather than pulling with forearms.
  Cues: “Drive elbows out,” “keep the neck neutral,” “squeeze between shoulder blades.”
  Programming Tip: Lower to mid rep ranges (8–12) to build strength and density.

Banded Pull-Aparts — Volume For Posture

Simple, equipment-light, and addictive. Great between sets or at the end of a workout.

How To Do It

• Hold a band with hands shoulder-width or wider.
• Pull the band apart by bringing your hands out and squeezing your shoulder blades.
• Keep arms straightish; control the return.
  Cues: “Break the band,” “lead with the thumbs,” “feel the upper back light up.”
  Programming Tip: 2–4 sets x 15–30 reps. Use as a warm-up, between heavy sets, or as a finisher.

Single-Arm Cable Rear Delt Fly — Constant Tension Gold

Cable single-arm flyes keep tension on the rear delt through the entire range. The single-arm aspect helps you focus on form and equalize imbalances.

How To Do It

• Set the pulley at shoulder height. Stand perpendicular to the machine, grab the handle with your far hand.
• With a slight hinge, pull the handle across your body and back in a wide arc, leading with the elbow.
  Cues: “Think arc not row,” “keep the chest anchored,” “control the return.”
  Programming Tip: 3–4 sets x 10–15 reps. Slow negatives.

Incline Rear Delt Fly — Gravity-Friendly Isolation

Lying face down on an incline bench removes lower-back compensation and makes overload safer.

How To Do It

• Set the bench to 30–45 degrees. Lie face down, dumbbells in hand.
• Raise the arms laterally, squeezing the rear delt.
  Cues: “Chest stays on the pad,” “lift from the shoulder,” “avoid swinging.”
  Programming Tip: 3 sets x 8–12 for strength, or 12–15 for hypertrophy.

Standing Bent-Over Cable Row To Face — A Trap + Rear Delt Hybrid

This variation uses cables to maintain tension and emphasizes the upper back and rear delts. It’s particularly useful for building mid-trap strength alongside the posterior deltoid.

How To Do It

• Attach double handles at a low position. Hinge and pull handles toward your face with elbows flared.
  Cues: “Pull to the bridge of your nose,” “control the return,” “feel the mid-back.”
  Programming Tip: Use medium weight; 8–12 reps.

Prone Y/T/W/L Patterns — Scapular Control For Lifelong Shoulders

These are rehab-friendly drills that train scapular rhythm and endurance. Slow, precise movement, texture changes, and big long-term returns.

How To Do It

• Lying face down on a bench or ball, move your arms into Y, T, W, and L positions, focusing on scapular movement and tiny weights or no weights.
  Cues: “Move the shoulder blade first,” “keep the neck long,” “quality over quantity.”
  Programming Tip: 2–3 sets of 8–12 reps per pattern as part of warm-up or recovery session.

Programming Rear Delt Work Into Your Week

Here are several practical templates depending on your overall training split and experience. Remember: be honest about your current capacity and don’t overload the small muscles too fast.

Option A — Full-Body Lifters (3x/Week)

• Day 1: Compound Pulls + 2 rear delt exercises (Face Pulls 3×15, Bent-over DB Rear Delt Fly 3×12)
• Day 2: Compound Press + Mobility Work
• Day 3: Compound Pulls + 1 heavy rear delt exercise (Chest-Supported Rear Delt Row 4×8) + Banded Pull-Aparts 3×20
  Weekly Rear Delt Volume: ~12–18 sets

Option B — Upper/Lower Split (4x/Week)

• Upper 1 (Heavy): Add Chest-Supported Rear Delt Row 4×8
• Upper 2 (Accessory): Face Pulls 4×15, Incline Rear Delt Fly 3×12
  Weekly Rear Delt Volume: ~14–20 sets

Option C — Push/Pull/Legs (6x/Week Moderate)

• Pull Days (2x/week): Pull Day A includes heavier row with rear delt focus 3–4 sets; Pull Day B includes higher rep face pulls, single-arm cables, banded work.
  Weekly Rear Delt Volume: ~12–24 sets (split across two sessions)

Sample 8-Week Rear Delt Focus Block

Use this if you’re ready to prioritize your rear delts for visible and functional gains.

Weeks 1–2: Activation & Technique

• Face Pulls: 3×15
• Banded Pull-Aparts: 3×20
• Incline Rear Delt Fly: 3×12

Weeks 3–4: Strength Foundation

• Chest-Supported Rear Delt Row: 4×8
• Bent-Over Rear Delt Fly: 3×10
• Single-Arm Cable Fly: 3×12

Weeks 5–6: Volume & Time Under Tension

• Face Pulls (3-Second Eccentric): 4×12
• Reverse Pec-Deck: 4×10
• Banded Pull-Aparts: 3×25

Weeks 7–8: Intensity Techniques

• Superset: Chest-Supported Row 3×8 + Face Pulls 3×15
• Drop Set: Reverse Pec-Deck 3 sets (last set drop once)
• Finish with Prone Y/T/W/L: 2 rounds

Track progress by aiming to increase reps, improve form, or add small increments of load every 1–2 weeks. Keep notes on which variations feel strongest and which cause unwanted trap activation.

Warm-Ups, Mobility, And Prehab

We don’t get enough credit for warm-ups. Spend 5–10 focused minutes before heavy upper-body work.

• Band Pull-Aparts: 2–3 sets of 15–25
• Face Pulls (light): 2 sets x 12, focusing on external rotation
• Scapular Retractions on Wall Slides: 2 sets x 10
• Shoulder Dislocations (band): 1–2 sets x 10 (only if shoulders tolerate it)

If you experience shoulder pain, reduce range and load, and prioritize rotator cuff activation (e.g., external rotation with a band at 12–20 reps).

Progression Strategies That Actually Work

1. Microloading: Add 1–2.5 lb increments to dumbbells or small plates. Small wins accumulate quickly.
2. Tempo Manipulation: Slow the eccentric (3–4 seconds) to increase time under tension.
3. Increase Sets Before Weight: Add an extra set of an exercise before jumping to a significant weight, especially for small muscles.
4. Variation Cycling: Rotate between cable, dumbbell, machine, and band variations every 4–6 weeks to avoid plateaus.
5. Unilateral Emphasis: Use single-arm work to fix left-right imbalances.

Troubleshooting: If Your Rear Delts Don’t Grow

• Problem: Traps Take Over
  Fix: Lower the weight, focus on elbow-led movement, and use chest-supported variations.
• Problem: No Mind-Muscle Connection
  Fix: Slow down, use lighter loads, do 2–3 warm-up sets purely for feel.
• Problem: Shoulder Pain Or Impingement
  Fix: Check scapular control, reduce range, and prioritize rotator cuff strengthening. See a professional if pain persists.
• Problem: No Visible Change
  Fix: Ensure adequate weekly volume (12–20 sets), prioritize progression, and check overall nutrition/sleep. Small muscles need consistent, progressive stress.

Equipment Alternatives (No Gym? No Problem)

• Bands: Single-arm band pull-aparts, banded reverse flyes, and high-to-low banded pulls cover a lot of ground.
• Dumbbells: Bent-over flyes, incline chest-supported flies, and bent-over single-arm flies.
• Cables: Face pulls, single-arm flyes, and cable-to-face rows give constant tension.
• Machines: Reverse pec deck and seated cable rear delt flyes offer solid isolation.
• Bodyweight: Prone Y/T/W/L and isometric scapular holds are great for activation and endurance.

You don’t need heavy iron to get a stronger rear delt — consistency with smart progressions matters more.

How Rear Delt Strength Helps Real Movements

• Improved Bench & Overhead Pressing Stability: Better scapular control reduces strain and gives a stronger base for pressing.
• Healthier Pulling Movements: Rows and pull-ups feel more balanced when the posterior chain is trained.
• Better Posture: Less rounded shoulders; more confident carriage.
• Aesthetic Payoff: A fuller upper-back and cap-like shoulder appearance from behind (that “I lift” look in fitted shirts).

Recovery And Deloading

Rear delts are small but high-density muscles — they recover relatively quickly but hate being constantly overloaded. If you’re adding specific rear delt work on top of heavy pulling, watch for shoulder fatigue and reduce volume elsewhere if needed.

• Deload Week: Every 6–12 weeks, reduce volume by 40–60% and avoid heavy loading.
• Sleep & Nutrition: Standard rules apply — 7–9 hours of sleep is non-negotiable for recovery, and protein intake around 1.6–2.2 g/kg daily supports muscle repair.
• Active Recovery: Light band work, mobility, and long-range posture-correcting drills on off days promote blood flow.

Sample Workouts (Quick Picks)

Quick 20-Minute Rear Delt Circuit

• Face Pulls — 3 x 15
• Bent-Over DB Rear Fly — 3 x 12
• Banded Pull-Aparts — 3 x 20
  Repeat as a circuit with 60–90s rest between rounds.

Upper Day With Rear Delt Focus

• Incline Bench Press — 4 x 6–8
• Chest-Supported Row — 4 x 8
• Single-Arm Cable Rear Fly — 3 x 12 per side
• Face Pulls — 3 x 15
• Prone Y/T/W — 2 rounds

Home Workout (No Weights)

• Banded Pull-Aparts — 4 x 25
• Prone Y/T/W — 3 rounds
• Doorway Towel Face Pulls (improvise) — 3 x 15
• Reverse Plank Holds — 3 x 30–45s

Lifestyle Habits That Support Rear Delt Development

• Posture Breaks: Every 45–60 minutes, stand, retract the shoulder blades, and take a band pull-apart.
• Desk Setup: Raise monitors and adjust chair to avoid a forward head and rounded shoulders.
• Active Commuting: Carrying things smartly (not slouched) helps keep the posterior chain engaged.
• Sleep Position: Sleeping on your back or side with appropriate support reduces chronic shoulder strain.

Measuring Progress Beyond The Mirror

• Strength Gains: More reps or weight in chest-supported rows and dumbbell flyes.
• Posture Changes: Your shoulders feel less rounded, and shirts hang differently.
• Less Pain: Reduced shoulder discomfort during pressing or daily activities.
• Visual Change: Rear delt fullness and separation from the traps start to appear.

Take photos every 3–4 weeks to assess subtle changes. The mirror lies; photos don’t.

Frequently Asked Questions (FAQs)

Q: How Often Should I Train My Rear Delts?
A: For most people, 2–3 focused sessions per week is ideal. Spread volume across the week (e.g., 6–18 sets total). If you press a lot, err on the higher side.

Q: Should I Use Heavy Weights Or Light Weights For Rear Delts?
A: Use a mix. Heavy, controlled sets (6–10 reps) on chest-supported rows build strength; lighter, higher-rep sets (12–20) on face pulls and band work build endurance, control, and hypertrophy. Avoid maximal loads that force trap dominance.

Q: Can Rear Delts Be Trained With Just Bands?
A: Absolutely. Bands provide consistent tension and are fantastic for activation, volume, and rehab. Combine banded pull-aparts, single-arm band flyes, and face-pull-type variations for a complete program.

Q: Why Do My Traps Always Take Over?
A: Usually because the load is too heavy or form is off. Lower the weight, use chest support if needed, and focus on leading with the elbows and initiating from the shoulder blade.

Q: Are Face Pulls Enough On Their Own?
A: Face pulls are outstanding but best combined with horizontal-abduction movements (reverse flyes, chest-supported rows) and occasional unilateral work for balance.

Q: How Long Until I See Results?
A: Expect improved posture and connection within 2–4 weeks if you’re consistent. Visible hypertrophy can take 6–12 weeks depending on genetics, nutrition, and training stimulus.

Q: Do Rear Delt Exercises Help With Shoulder Pain?
A: They can reduce pain by improving scapular control and rotator cuff balance. However, if you have acute or sharp pain, see a healthcare professional before loading the shoulder.

Conclusion

Rear delts may be modest in size, but they play an outsized role in shoulder health, posture, and aesthetic balance. The magic of posterior deltoid work isn’t in glamour or heavy loading — it’s in consistency, attention to form, and smart programming.

Start small: swap in face pulls at the end of a session, add a chest-supported rear delt row once a week, and sprinkle band work across warm-ups. Over time, you’ll notice real differences — stronger presses, less shoulder niggle, and a more balanced, athletic look.

If you’ve been skimming rear delt training like it’s an optional garnish, think of this as permission to prioritize it. Your future shoulders will thank you.

Try the 8-week focus block, pick a few favorite exercises from the list, and keep a tiny training log so you can celebrate the small wins (more reps, cleaner form, less trap takeover). And please — when you finally start carving out that sweet rear-delt shape — tell me what exercise surprised you the most. We’re collecting the sweet spot combinations for science (and better posture).

Enjoy the lift. Keep the form strict. Be slightly obsessed with the eccentric. Your shoulders will repay you in stability and swagger.