7 Best Exercises to Strengthen Your Rear Delts

Often neglected, rear delt exercises work to strengthen and tone the area that often goes unseen when looking in the mirror. You can see when your pecs and abs are getting results, but you need to remember the spots you may not notice. Why? First, if the three deltoid muscle areas are out of balance, it will result in a bent over posture. Secondly, this imbalance can often lead to injury and rotator cuff issues.

Best Exercises to Strengthen Rear Delt

1. Band Face Pull


This exercise is great at strengthening upper back and rear delt muscles. It can be used in the beginning of your workout as a primer or at the end as a burner.

  • Begin by securing a resistance band to a solid and fixed location.
  • Grab the handles of the band in each hand, with palms facing, while in a square stance.
  • Pull your arms back, with elbows at shoulder height.
  • Hold for a second or two before slowly releasing your arms back into the original position.
  • Repeat 10-15 times for 3 sets.

2. Seated Cable Rope Face Pull


Similar to other rear delt exercises, the seated cable rope pull involves several of the same movements as the band face pull. The main difference is it allows for a heavier weight load. This leads to a stronger upper back and delts.

  • Start by attaching a rope to a cable pulley or station.
  • You can either stand in squared stance or sit at a station with knees slightly bent.
  • Grab each side of the robe with hands so that palms face.
  • Pull your arms back so that the middle of the rope moves in the direction of your forehead. Keep your arms at shoulder height.
  • Before releasing into the original position, tighten your upper back.
  • Repeat 10-20 times for 3 sets.

3. Cable High Pulley Lateral Extension


As the rear delts have three main movements, it is important to strengthen them all. This exercise allows for optimum results.

  • Set a cable station pulley to the highest setting for your height after removing all possible attachments.
  • With palms facing, grab the ends of pulley with opposite hands. For example, the right hand will hold the left pulley.
  • Pull arms outward, until hands are at their associated side beside your body.
  • Hold while squeezing your upper back, then slowly return to original position.
  • Repeat 10 – 15 times for 3 sets.

4. Wide Grip Inverted Row


This is one of the rear delt exercises that should be incorporated in any workout program interested in strengthening arm and back areas. As this exercise is so targeted, you should start using your own body weight only and then increase the load as you can. Do not push it too hard or you can seriously injury yourself.

  • Place a barbell on a rack at your waist level.
  • Lie looking up with the bar at your chest.
  • Put your heels on the floor, touching them together.
  • As you pull yourself up towards the bar, keep your elbows at shoulder height and finish with them at a 90 degree angle.
  • You have reached the desired point when the bar nearly touches your sternum.
  • Slowly return to your elbows to their original position.
  • Repeat 10-15 times for 3 sets.

5. Dumbbell Bent-Over Reverse Fly


Considered an ideal exercise for strengthening rear delts, the dumbbell bent-over reverse fly positions your delts to ideally work with other key muscles in the same region. The position also allows for force and gravity to work in your favor.

  • Hold a pair of dumbbells, one in each hand, with palms facing.
  • Standing in a square stance and slightly bent forward, place your feet at shoulder width.
  • Do not strain your neck as you extend your arms until you raise them from each side until parallel to the floor. Use only your shoulders to accomplish this movement.
  • Hold and tighten your upper back before slowly lowering arms back to original position.
  • Repeat 10-20 times for 3 sets.

6. Rear Delt Raise on an Incline Bench


  • If you prefer not to bend forward, this exercise allows you to rest against an incline bench. Even so, it still provides movement that strengthens the rear delts.
  • Start by laying your chest against an incline bench positioned at a 15 degree angle.
  • Hold a pair of dumbbells, one in each hand, palms facing.
  • Plant your feet on the floor so you do not slip.
  • Pull your arms up and back until elbows are at shoulder height.
  • Tighten your back and delt muscles before slowly lowering arms to original postion.
  • Repeat 10-20 times for 3 sets.

7. Rear Delt Dumbbell Rows


A top pick for rear delt exercises is the rear delt dumbbell row. It is similar to a basic row, but targets the upper back and delts more effectively.

  • Start with one knee on a flat bench, while opposite foot is flat on the floor.
  • Hold a dumbbell with arm opposite of bent knee while bracing yourself with other arm.
  • Gripping the dumbbell in an overhead hold, raise your arm outward so it is vertical to your body.
  • Next, row the dumbbell into your chest while tightening your rear delt. Then lower arm to original position.
  • Repeat 10-15 times for 3 sets.

Use this link to watch and learn more about isolated and targeted rear delt exercises: 

Current time: 08/14/2022 05:46:02 am (America/New_York) Memory usage: 2108.41KB