Exercise Library

Rear Delts Exercises

Rear portion of the shoulder muscle responsible for shoulder extension and external rotation. Every exercise below includes step-by-step instructions and the equipment you need.

21 exercises

Strength

Band Face PullResistance Band · Posterior Deltoid

Band Pull-ApartResistance Band · Posterior Deltoid, Trapezius

Band Pull-Apart (Overhead)Resistance Band · Posterior Deltoid, Shoulders

Band Rear Delt FlyResistance Band · Posterior Deltoid

Bent Over Lateral RaiseShoulders, Lateral Deltoid

Cable Face PullCable Machine · Core, Posterior Deltoid

Cable Rear Delt FlyCable Machine · Core, Posterior Deltoid

Cable Seated Elbows-Out RowCable Machine · Back, Posterior Deltoid

Cross-Body Cable Y-RaiseCable Machine · Lateral Deltoid, Posterior Deltoid

Dumbbell Bent Over Lateral RaiseDumbbells · Shoulders, Lateral Deltoid

Dumbbell Rear Delt RowDumbbells · Latissimus Dorsi, Biceps

Dumbbell Reverse Fly (Incline)Dumbbells · Posterior Deltoid

Face Pull (Light)Posterior Deltoid

Humble RowDumbbells, Incline Bench · Back, Rhomboids

Low-To-High Reverse FlyeCable Machine · Posterior Deltoid, Rhomboids

Press AroundKettlebell · Anterior Deltoid, Lateral Deltoid

Prone Trap RaiseDumbbells, Incline Bench · Trapezius, Posterior Deltoid

Rear Delt MachineExercise Machine · Posterior Deltoid

Reverse Fly (Light)Posterior Deltoid

Reverse Fly MachinePec Deck Machine · Posterior Deltoid

TRX Face PullTRX / Suspension Trainer · Posterior Deltoid, Core

Browse other muscle groups

Core Quads Glutes Shoulders Biceps Triceps Lats Calves Chest Hamstrings Forearm Flexors Back Lower Back Traps Side Delts Front Delts Neck (Front)Rhomboids Rotator Cuff