12 Best Rear Deltoid Exercises for Balanced Shoulders

And the award for the most-ignored muscle in bodybuilding goes to — the posterior deltoids!

Many lifters neglect training their rear delts as they cannot see them in the mirror, and their overall upper body development is less impressive because of it.

The rear delts are a small but crucial muscle for posture, appearance, joint health, and performance. Yet, they’re often missing from many bodybuilding workouts.

As a personal trainer with over 35 years in the industry, I’ve helped numerous clients turn this weakness into a strength. In this article, I reveal the 12 best rear deltoid exercises for strong, healthy, balanced shoulders.

12 Best Rear Delt Exercises for Balanced Shoulders

Not sure how to start prioritizing your posterior deltoids? Here are the 12 best rear delt exercises:

1. Reverse Cable Crossovers
2. Band Pull-Apart
3. Bent-Over Reverse Dumbbell Fly
4. Face Pull
5. Wide-Grip Seated Row To The Chest
6. Reverse Pec Deck
7. External Cable Rotation
8. Wide Grip Inverted Row
9. Single-Arm Reverse Cable Fly
10. Cable Supine Reverse Fly
11. Prone Incline Dumbbell Press
12. Rear Deltoid Barbell Extension

1. Reverse cable crossovers

Sets & Reps	Equipment Needed	Target Muscles
3 x 10-15	Cable Machine	Posterior deltoids

The great thing about reverse cable flies is that you can easily superset them with regular cable crossovers for your pecs. This is a valuable time saver and delivers a balanced upper-body workout.

This is a fantastic isolation exercise for the rear deltoids,” says Saini. The key is to focus on the mind-muscle connection and squeeze the shoulder blades together at the peak of the contraction.”

How to do it:

1. Stand in the middle of a cable crossover machine. Using the high pulleys, hold the left cable in your right hand and the right cable in your left hand. Cross your wrists in front of you with your arms extended, but elbows slightly bent. Brace your core and pull your shoulders down and back.
2. Open your arms and pull your elbows back until they are slightly behind your shoulders. Really squeeze your shoulders together to maximize muscle engagement.
3. Return to the starting position and repeat.

Difficulty	Progression	Regression
Beginner	Increase the weight, or try single-arm variations for increased stability and isolation.	Use lighter weights, or perform the exercise seated for added support.

2. Band pull-apart

Sets & Reps	Equipment Needed	Target Muscles
3 x 15-20	Resistance Band	Rear deltoids, rhomboids

I’m a huge fan of band pull-aparts. In fact, I keep a band next to my desk so I can break up long periods of sitting with sets of pull-aparts. These mini-workouts help undo the damaging effects of prolonged sitting and make sure my rear delts stay strong.

Get yourself a resistance band and try to do 50-100 reps every day to keep on top of your rear delt development.

How to do it:

1. Seated or standing, hold a resistance band with an overhand, shoulder-width grip. Raise your arms out in front of you. Bend your arms slightly and pull your shoulders down and back.
2. Open your arms and stretch the band out across your chest.
3. Return to the starting position and repeat.

Difficulty	Progression	Regression
Beginner	Use a thicker band, or try holding the band for a few seconds at the end of each repetition.	Use a thinner band, or perform fewer reps.

3. Bent-over reverse dumbbell fly

Sets & Reps	Equipment Needed	Target Muscles
3 x 10-12	Dumbbells	Posterior deltoids

You can do bent-over reverse dumbbell flies standing, seated, or prone on an exercise bench. Regardless of the option you choose, this is an effective, if somewhat challenging, posterior deltoid exercise. Don’t go too heavy, or you’ll end up using your back more than your dear delts.

This exercise is a great way to add thickness to your rear delts, adds Saini. Focus on keeping your core engaged and your back straight to avoid lower back strain.

How to do it:

1. With a dumbbell in each hand, position your upper body so that it’s roughly parallel to the floor. Let your arms hang straight down from your shoulders. Turn your wrists, so your palms are facing inward. Pull your shoulders down and back.
2. Keeping your elbows slightly bent but rigid, open your arms and raise the dumbbells until your arms form a T-shape.
3. Lower the weights back to the starting position and repeat.

Difficulty	Progression	Regression
Intermediate	Use slow eccentrics.	Perform the exercise seated on an incline bench.

4. Face pull

Sets & Reps	Equipment Needed	Target Muscles
3 x 12-15	Cable Machine	Rear deltoids, rhomboids

The face pull is a popular upper-back exercise. However, it’s also an excellent move for your posterior deltoids. Sadly, many lifters make the mistake of using too much weight and turn this exercise into a standing row. This takes the stress off your rear delts and puts it on your lats. So, don’t go too heavy and focus on keeping your arms parallel with the floor.

This is a must-do exercise for anyone who does a lot of pushing movements (bench press, push-ups), says Saini. It helps balance out the shoulder muscles and prevent imbalances that can lead to injuries.

The face pull is a popular upper back exercise. However, it’s also an excellent move for your posterior deltoids. Sadly, a lot of lifters make the mistake of using too much weight and turn this exercise into a standing row. This takes the stress off your rear delts and puts it on your lats. So, don’t go too heavy and focus on keeping your arms parallel with the floor.

No cable machine? No problem! You can also do face pulls with a resistance band.

Difficulty	Progression	Regression
Beginner	Increase the weight, or vary the grip (rope attachment, straight bar).	Banded face pulls.

Learn how to do face pulls the right way in our in-depth guide.

5. Wide-grip seated row to the chest

Sets & Reps	Equipment Needed	Target Muscles
3 x 8-12	Cable Machine	Latissimus dorsi, rhomboids, rear deltoids

Regular seated rows are an excellent lat exercise that also works your posterior deltoids. However, you can make them more rear delt-centric by adopting a wider grip and pulling the bar into your chest instead of your abs.

Try doing a set of wide-grip seated rows to the chest immediately followed by a set of regular seated rows to really pump up your rear deltoids and build your lats.

How to do it:

1. Attach a long bar to your seated row machine. Hold the handle with an overhand, wider-than shoulder-width grip. Sit up straight with your knees slightly bent, and core braced. Pull your shoulders down and back.
2. Leading with your elbows and keeping your wrists straight, bend your arms and pull the bar into your chest.
3. Extend your arms and repeat.

Difficulty	Progression	Regression
Intermediate	Pause at the top of each repetition.	Perform fewer reps.

6. Reverse pec deck

Sets & Reps	Equipment Needed	Target Muscles
3 x 10-12	Pec Deck Machine	Posterior deltoids

The reverse pec deck guides your movements so you can focus on pushing your rear delts and upper back to their limit. This is a valuable exercise for bodybuilders looking to trigger maximum hypertrophy. Like reverse cable crossovers and regular cable crossovers, this exercise makes a great superset with the pec deck done in the usual way.

“This is a unique exercise that hits the rear deltoids from a different angle than most exercises,” says Saini. It’s a great option for adding variety to your shoulder routine and promoting balanced muscle development.

How to do it:

1. Rotate and lock the handles to the rear. Sit with your chest against the backrest. Reach forward and grip the handles with a neutral or overhand grip. Pull your shoulders down and back and brace your core.
2. Keeping your elbows slightly bent but rigid, open your arms and extend them backward until your hands are level or slightly behind your shoulders.
3. Return to the starting position and repeat.

Difficulty	Progression	Regression
Beginner	Cable rear delt flyers.	Band pull-aparts.

7. External cable rotation

Sets & Reps	Equipment Needed	Target Muscles
3 x 15-20	Cable Machine	Infraspinatus, teres minor (rotator cuff)

External rotation is one of the most underused functions of the posterior deltoids. This exercise is often thought of as a rotator cuff exercise, which it is, but you’ll also feel it deep in your rear delts. Don’t go too heavy with this exercise; it’s a subtle, controlled movement that works best with light weights and high reps.

Saini adds that this is an important exercise for maintaining shoulder health and stability. It strengthens the rotator cuff muscles, which are essential for preventing injuries and maintaining shoulder function.

How to do it:

1. Set an adjustable cable machine to around waist height. Attach a D-shaped handle to the pulley. Stand side-on to the weight column and hold the handle in your furthest hand. Bend your elbow to 90-degrees, tuck your upper arm into your side, and position your forearm across your upper abdomen.
2. Without twisting your hips or shoulders, rotate your arm outward as far as you comfortably can.
3. Return to the starting position and repeat.
4. You can also do this exercise with a resistance band.

Difficulty	Progression	Regression
Intermediate	Band pull-aparts.	Limit the range of motion.

8. Wide grip inverted row

Sets & Reps	Equipment Needed	Target Muscles
3 x 8-12	Smith Machine	Latissimus dorsi, rhomboids, rear deltoids

No barbell, cable machine, or resistance band? No problem! You can train your posterior deltoids using just your body weight for resistance. Inverted rows are typically considered a lat exercise but done with a wider grip; they’re also an excellent move for building the posterior deltoids.

Saini recommends pulling your chest to the bar to engage your rear delts fully. If your elbows drop, your lats will end up doing more work than they should.

Difficulty	Progression	Regression
Beginner	Elevate your feet	Use a lower bar/straps, or perform the exercise with your knees bent for easier support.

Read all about inverted rows in our detailed guide.

9. Single-arm reverse cable fly

Sets & Reps	Equipment Needed	Target Muscles
3 x 10-12	Cable Machine	Posterior deltoids

The advantage of this exercise over other rear deltoid moves is that it allows you to train one arm at a time. This helps strengthen the mind-muscle connection and means you can identify and fix any strength or muscle imbalances. As an added benefit, you just need a single cable to do this exercise, so it’s ideal for busy or less well-equipped gyms.

Upper body stability is incredibly crucial for stimulating the target muscles, says Saini. Hold onto the cable machine with your non-working arm for better balance.

How to do it:

1. Stand side-on to a low pulley machine. Bend your knees slightly, hinge forward from your hips, and hold the cable with your furthest hand. Brace your abs and pull your shoulders down and back.
2. Draw your arm across and up until it’s roughly parallel to the floor. Keep your hand level with your shoulder.
3. Return to the starting position and repeat.

Difficulty	Progression	Regression
Intermediate	Cable reverse flyes.	Incline bench rear delt raises.

10. Cable supine reverse fly

Sets & Reps	Equipment Needed	Target Muscles
3 x 12-15	Cable Machine	Posterior deltoids

The cable supine reverse flye is an effective isolation exercise for the posterior deltoids. When done face up on a flat bench, it provides lots of support for your lower back and stops you from cheating as you cannot use your legs or upper body to help raise the weight.

The supine position completely eliminates your core, allowing you to isolate the rear delts better, says Saini.

Difficulty	Progression	Regression
Intermediate	Pec deck flyes.	Band pull-aparts.

Learn how to do this unusual but effective exercise here.

11. Prone incline dumbbell press

Sets & Reps	Equipment Needed	Target Muscles
3 x 10-12	Incline Bench, Dumbbells	Posterior deltoids

Most pressing exercises work your anterior deltoids more than your rear delts. That all changes when you do prone incline dumbbell presses. This exercise is a lot tougher than it looks, so don’t go too heavy too soon!

This is a great exercise for isolating the rear delts and minimizing the involvement of the traps. It’s a good option for people who struggle to feel their rear delts working during other exercises,” says Saini.

How to do it:

1. Set an incline bench to 45-degrees. With a dumbbell in each hand, lie face down on the bench. Raise the dumbbells up to your shoulders and pull your shoulders down and back.
2. Press the weights forward and up, so your arms form a straight line with the rest of your body.
3. Lower the weights back to your shoulders and repeat.

Difficulty	Progression	Regression
Intermediate	Use a barbell instead of dumbbells.	Cable rear delt flyes.

12. Rear deltoid barbell extension

Sets & Reps	Equipment Needed	Target Muscles
3 x 10-12	Barbell	Posterior deltoids

This is one of the few rear deltoid exercises that involve shoulder joint extension and looks like a cross between a barbell hack squat, bent-over row, and triceps kickback. This unusual movement is a little awkward but highly effective for building posterior deltoid strength and mass. 

Saini adds that this exercise is a great way to overload the rear delts with a barbell, adds Saini. It’s important to use a weight that you can control and maintain good form throughout the movement.

How to do it:

1. Hold a barbell behind your back, palms facing backward. Bend your knees and lean forward without rounding your lower back. The barbell should be across the back of your knees.
2. Keeping your arms straight, raise the bar out and back behind you as high as you can.
3. Lower the bar back to your legs and repeat.

Difficulty	Progression	Regression
Intermediate	Use slow eccentrics.	Cable rear delt flyes.

Best Workout For Building Bigger Rear Deltoids

Perform the following workout at least once weekly for the best results:

Exercise	Sets	Reps	Rest (Seconds)
Bent-Over Reverse Dumbbell Fly	3	10-12	60
Face Pull	3	12-15	60
Reverse Cable Crossovers	3	10-15	60
Band Pull-Apart	3	15-20	30
Cable Supine Reverse Fly	3	12-15	60

Deltoid Anatomy

Your shoulders are made up of three major muscles — the deltoids. The deltoids work together but can also be emphasized and trained separately. The three deltoids are:

Anterior deltoid

Located at the front of your shoulder, the anterior deltoid is responsible for flexion, horizontal flexion, and medial rotation of the shoulder joint. As such, this deltoid is involved in all chest and overhead pressing exercises. Of the three, the anterior deltoid is generally the largest and most well-developed.

Medial deltoid

Also known as the lateral deltoid, this muscle is located on the side of your shoulder. Its primary role is the abduction of the shoulder joint. Bodybuilders do exercises like dumbbell and cable lateral raises to target this muscle. The medial deltoid is responsible for the width of your shoulders and your V-taper.

Posterior deltoid

Positioned on the back of your shoulder, the posterior deltoid is responsible for extension, horizontal extension, and external rotation of the shoulder joint. While it is involved in most back exercises, bodybuilders typically do more pushing than pulling, which is why the posterior deltoid is often underdeveloped compared to the anterior deltoid.

Underdeveloped posterior deltoids can lead to poor posture, less upper body mass, and an unbalanced physique. It could also increase your risk of shoulder pain and injury.

Weak posterior deltoids could also impede your performance of several vital exercises, not least lat pull-downs, pull-ups/chin-ups, all types of row, and biceps curls. That’s because the posterior deltoids act as stabilizers during these movements. If they fail before the muscle you’re targeting, your set will come to a premature halt, and your workout won’t be as productive.

So, if you want bigger biceps or lats, you MUST also strengthen your posterior deltoids!

More Resources on Shoulder Exercises:

• Essential Cable Shoulder Exercises
• Best Front Delt Exercises
• Best Side Delt Exercises
• Best Shoulder Exercises For Powerful Delts
• Build Bigger Shoulders: Overhead Press Hypertrophy
• Overhead Barbell Press Variations
• 13 Ways to Avoid Shoulder Pain

Wrapping Up

There you have it ladies and gents. Add the listed 12 best rear deltoid exercises to your arsenal and stick with the dedicated workout for at least 12 weeks to see the results for yourself. Lifters with lagging shoulders should hit them at least twice each week. 

If you have any questions, drop them in the comments below, and I’ll be happy to help!

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