When people think of building strong shoulders, the focus often leans toward exercises targeting the front or side of the shoulders. Yet, the rear deltoids, also known as posterior deltoid muscles, play an equally important role in enhancing shoulder health, improving posture, and achieving a well-rounded physique. These often-overlooked muscles help with pulling movements, stabilize your shoulder joints, and contribute to the balance and aesthetics of your upper body.
If you’ve been neglecting your rear delt muscles during your shoulder or back workouts, it’s time to give them some well-deserved attention. This article dives into the benefits of working your rear delt muscles and highlights six effective exercises to include in your fitness routine.
Why Rear Deltoids Are Important
The rear deltoids are located at the back of your shoulders and assist in movements that extend and externally rotate your arms. They also play a critical role as stabilizers during pulling and lifting movements, such as rowing, pull-ups, or even daily activities like pulling open a heavy door or carrying groceries. Strong rear deltoids contribute to:
- Enhanced Shoulder Stability: Rear delt strength helps balance the workload across the shoulder muscles, reducing the risk of injury.
- Better Posture: Weak rear delts can lead to rounded shoulders, a common postural issue, especially for those who sit at desks for long hours.
- Improved Performance: Whether you’re a weightlifter, runner, or everyday gym-goer, training your rear delts can improve your performance and movement efficiency in numerous activities.
Now that we understand their importance, let’s explore some of the best rear deltoid exercises for developing strength and functionality.
6 Rear Deltoid Exercises You Need to Try
1. Single-Arm Bent-Over Row
Why It Works
This compound movement strengthens not only the rear delt muscles but also your back and biceps while improving core stability.
How to Do It
- Place your left knee and left hand on a bench for support, keeping your back flat and your spine neutral.
- Hold a dumbbell in your right hand with your arm hanging straight down.
- Pull the dumbbell up by bending your elbow, bringing your arm in line with your chest, and squeezing your shoulder blade at the top.
- Slowly lower the dumbbell back to the starting position.
Reps: 10–12 on each side | Sets: 3
Pro Tip: Keep your movement slow and controlled to avoid momentum doing the work for you.
2. Standing Bent-Over Lateral Raise
Why It Works
This exercise isolates the rear delt muscles while also engaging the middle traps and rhomboids, giving you a comprehensive upper back workout.
How to Do It
- Hold a pair of light dumbbells with your palms facing each other.
- Bend forward slightly at the hips, keeping your knees bent and back straight.
- Raise your arms out to the sides until they’re parallel to the floor, like spreading your wings.
- Squeeze your shoulder blades together at the top and lower the weights with control.
Reps: 10–12 | Sets: 2–3
Pro Tip: Use light weights to avoid compensating with other muscles. Increase weight gradually as your form improves.
3. Cable Machine High Pull with Rope
Why It Works
Using a cable machine allows for a constant load throughout the exercise, helping target your rear and middle delt muscles more effectively.
How to Do It
- Attach a rope handle to a cable machine adjusted to chest height.
- Hold the rope with both hands, stepping back slightly so your arms are extended.
- Pull the rope toward your chest, keeping your elbows high, and then slowly release to the starting position.
Reps: 10–12 | Sets: 2–3
Pro Tip: This can also be performed with resistance bands for a home-friendly alternative.
4. Rear Deltoid Machine
Why It Works
A rear delt fly machine is specifically designed to isolate the posterior delt muscles, making it beginner-friendly and efficient at targeting the right area.
How to Do It
- Sit facing the pad on the machine and adjust the seat height so the handles are level with your shoulders.
- Holding the handles, push your arms back to extend them fully while squeezing your shoulder blades together.
- Hold the contraction for a second before returning to the start.
Reps: 10–12 | Sets: 3
Pro Tip: Keep your chest firmly against the pad and avoid arching your back.
5. Assisted Pull-Ups
Why It Works
Pull-ups engage multiple muscle groups, including the rear delts, lats, and traps, making them a compound exercise that’s great for upper body strength.
How to Do It
- Use an assisted pull-up machine and adjust the weight to provide support.
- Grip the handles with your palms facing away from you and pull your body up until your chin is above the handles.
- Lower yourself back down with control.
Reps: 6–8 to start, working up to 10–12 | Sets: 3
Pro Tip: If you’re comfortable with bodyweight pull-ups, try wide-grip pull-ups for even more rear delt focus.
6. Side-Lying External Rotation
Why It Works
This small movement targets the rear delt muscles along with the rotator cuff, improving shoulder stability and mobility.
How to Do It
- Lie on your side, holding a light dumbbell in one hand, with your upper arm resting against your torso and your elbow bent at 90 degrees.
- Rotate your forearm upward while keeping your upper arm pinned to your side.
- Slowly lower back to the starting position.
Reps: 10–12 | Sets: 3
Pro Tip: Use lightweight dumbbells to ensure proper form and focus on controlled movement.
A Few Key Tips for Rear Deltoid Workouts
To maximize the benefits of rear delt exercises:
- Warm Up Properly: Prepare your shoulder joints and muscles with dynamic stretches or light warm-up sets to reduce the risk of injury.
- Don’t Overload Weights: Start with lighter loads and focus on form to effectively engage the targeted muscles.
- Schedule Regularly: Aim to train your rear delt muscles at least twice a week as part of your shoulder or upper body routine.
- Balance Your Shoulder Training: Remember to target all three heads of the deltoid (anterior, lateral, and posterior) for balanced shoulder strength and stability.
Wrapping Up
Including rear deltoid exercises in your workout routine is essential for shoulder health, stability, and an aesthetically balanced upper body. These muscles are key players in both functional movements and improving your posture, so don’t overlook them during your training.
Whether you’re new to working out or an experienced lifter, exercises like the bent-over lateral raise, pull-ups, and side-lying external rotations can take your rear delt strength to the next level. For those focused on building well-rounded shoulders, consistency and proper form will make all the difference.
What are you waiting for? Grab some dumbbells or hit the cable machine to give your rear delts the attention they deserve and enjoy the benefits of stronger, more stable shoulders!
