Rear Delt Exercises: 10 Exercises to Sculpt and Strengthen Your Rear Delts

Rear Delt Exercises

By: Ajay By: John Derric By: John Derric Date: 25/06/2024

[{"selector":"#anim-3f094747-838d-4a2b-958c-bda63093a6d0 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 0%) scale(1.5)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":5000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Face Pulls: Isolate and strengthen rear delts with bands or cables. Source: Canva

[{"selector":"#anim-d9a60547-40a6-49fd-ba91-dd364f9c2223 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(2.3809523809523836%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Bent-Over Reverse Flyes: Target rear delts with dumbbells or machines. Source: Canva

[{"selector":"#anim-7e1b5007-7b7d-4bfc-a54b-706639507efa [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 2.86224584662473e-7%) scale(0.9433962264150944)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Seated Cable Rows (with neutral grip): Emphasize rear delt engagement during rows. Source: Canva

[{"selector":"#anim-c43e25a6-df8f-4513-801d-a2d6159dbe2c [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, -0.000002385204872187276%) scale(1.4716981132075473)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Dumbbell Rows (with elbows tucked): Focus on rear delts with proper form. Source: Canva

[{"selector":"#anim-5befa01f-6b60-47bc-a147-4d150faf929a [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(0%, 0, 0) translate(25%, 0%) scale(1.5)","translate3d(0%, 0, 0) translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"fill":"forwards"}] External Rotations with Bands/Cables: Isolate and strengthen rotator cuff muscles that support rear delts. Source: Canva

[{"selector":"#anim-95f0e725-2040-403e-a068-797d117347f8 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, -0.000015019705755473368%) scale(1.495049504950495)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] High Cable Pullovers: Stretch and strengthen rear delts with a full range of motion. Source: Canva

[{"selector":"#anim-8cd8b505-61f5-436f-acb2-b4cd5dd79ac2 [data-leaf-element=\"true\"]","keyframes":{"transform":["translate(0%, 2.8895052970429346e-7%) scale(0.9523809523809523)","translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"forwards"}] Y-T-I Raises: Combine various movements for a complete rear delt workout. Source: Canva

[{"selector":"#anim-30b49d1d-cc72-4660-bf79-f77f020b6b2f [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(0, 2.8301889654698638%, 0)","translate3d(0, 0%, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] One-Arm Dumbbell Rows: Improve core stability while targeting rear delts. Source: Canva

[{"selector":"#anim-f06006a3-4ebd-4c0d-a743-a7657212748a [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(-1.456310679611652%, 0, 0) translate(-24.271844660194176%, -0.000004909353662323889%) scale(1.4854368932038835)","translate3d(0%, 0, 0) translate(0%, 0%) scale(1)"]},"delay":0,"duration":2000,"fill":"forwards"}] Inverted Rows: Bodyweight exercise to build rear delts and back strength. Source: Canva

[{"selector":"#anim-652ca3dc-4aec-4167-bb63-b4ad5e94773e [data-leaf-element=\"true\"]","keyframes":{"transform":["translate3d(2.3809523809523836%, 0, 0)","translate3d(0%, 0, 0)"]},"delay":0,"duration":2000,"easing":"cubic-bezier(.3,0,.55,1)","fill":"both"}] Rear Delt Machine: Gym-based option for controlled rear delt isolation. Source: Canva Learn more