Rear Delts Exercises
5 exercises that target the rear delts, plus 10 more where it works as a supporting muscle. Each has an animated 3D demo you can rotate.
A 20-minute rear delts workout
What the plan builder would pick for your setup, guided set by set with timed rests. Your weights and reps stay on this device.
- Wide-Grip Seated Cable Row3 × 6–10
- Face Pull3 × 10–15
- Reverse Pec Deck3 × 10–15
Rear Delts
Posterior deltoid
What it does
Pulls the arm backward and rotates it outward, which is key for posture and healthy shoulders.
How to train it
Often undertrained compared with the front delts. Face pulls and rear-delt flyes, done for higher reps, balance out heavy pressing.
Best exercises for your rear delts
Also works your rear delts
Not the main target in these, but a hard-working supporting muscle.
