Back or rear deltoid exercises are often the missing link for many lifters and athletes looking to take their physique to the next level. Well-developed backsides can be the difference between great posture and a commanding physique, and one that isn’t impressive at all.
Although it is a smaller muscle group, it is a key player in other aspects of performance, such as a healthy back, solid shoulders, throwing and swing strength, and a strong press.
Related: 50 Best Shoulder Exercises to Aim for Full Range of Motion
The main thing to remember about the rear deltoids: They don’t work exactly like the front (anterior) and middle (lateral) deltoids. They are involved in abduction (elevation) of the upper arm, but they also have a role in external rotation (rotation back and away from the body) of the upper arm—a function that many athletes ignore.
These 10 shoulder exercises cover every aspect of rear deltoid training. They balance between heavier movements and light weight exercises, and the back turtlenecks will remind you of their presence for days to come.
The best rear deltoid shoulder exercises
1. Dumbbell Reverse Fly
How to do it:
Hold a pair of light dumbbells in a standing position and bend forward until your torso is almost parallel to the floor.
Turn your palms outward and away from your body. This will lock your shoulder blades down to make sure you target your glutes.
Keep the elbows very slightly bent and in one movement, lift the dumbbells away from each other, up toward the ceiling laterally. Lower slowly and repeat.
2. Raise bar high pull
How to do it:
- Place a loaded barbell on blocks or benches so that it is raised at knee or thigh height.
- Assume an arache catch. This means that the hands are in an overhand grip, wide near the ends of the bar on both sides (wider than shown in the picture above).
- Come in close and tighten as if you were going to lift the weight using this grip.
- In one movement, stretch the whole body and pull up with the arms so that the bar reaches the height of the shoulders. Let the bar collapse under control.
Pro tip: This is a strength-based exercise, so focus on low reps and heavy weight. This will not work with very light weight.
3. Barbell Bentover Row
How to do it:
- Stand up straight and hold a barbell with your bench grip. Roll forward so the weight hangs just below knee level. Maintain a flat spine.
- Pull the shoulder blades together to stabilize the upper back and lift the weight up by pulling the arms. Aim to bring the weight into contact with the chest. Keep the elbows wide.
4. Face pulling
How to do it:
- Place a cable pulley at eye level using the rope attachment. Keep the weight light.
- Hold the ropes with either a hand grip or a hand grip – whatever works for you. Just keep your hands and elbows up at all times.
- Squeeze the shoulder blades and pull the ropes towards the level of the mouth and slowly return to the starting position.
5. Rear Delt Cable Chop
How to do it:
- Place a cable pulley at the highest possible level, without an attachment handle.
- Stand sideways on the pulley and hold the cable knob with the hand farthest from it (if it’s on your left, hold it with your right hand).
- Return to a bent position, such as a deadlift or squat, and allow the arm to fold across the body. Your biceps should cover your mouth.
- In a cutting motion, rotate the arm from the shoulder joint (do not extend the elbow) and finish with the arm over the leg of the same side.
6. Ring Rockers
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How to do it:
- Place a pair of gymnastic rings at waist height and hang under them, as if you are preparing to do reverse rows with your legs extended and knees bent.
- Drive your hips under your body while pulling your face through your hands. In the top position you should appear to be sitting upright, as if you’ve just completed a pull-up. Return to starting position and repeat.
7. Back board
How to do it:
- Place two benches or platforms side by side and sit between them on the floor. Place elbows and arms on each platform. Keep the knees bent and the feet planted on the ground.
- Make sure the joints are facing the ceiling at all times. Press into the benches to lift the body off the ground. Hold for 30 seconds.
8. Blackburns
How to do it:
- Holding light dumbbells, lie face down on a mat or floor.
- Start with the weights off the ground in a fully extended arm position. Pull the weights toward the ears without touching the floor. Slowly return them to the starting position.
9. Rear Cable Flye Crossover
How to do it:
- Place two cable pulleys at forehead height and stand between them. They are better if they don’t have a handle attachment. Load them lightly.
- Stand tall and hold the left pulley with the right hand and the right pulley with the left hand. Keep the arms out and pull them back for a fly pattern.
Pro tip: Keep the elbows up the whole time. This will keep the rear deltoids exposed and sufficiently stretched on each repetition.
10. Lava Clap
How to do it:
- Grab a light plate (a 2.5 or 5 pound weight is perfect) and lie face down on the floor or a mat.
- Hold the plate with both hands overhead, without letting any part of your hands or arms touch the floor.
- Pass the plate behind your back and over your head from one hand to the other, avoiding any contact with the ground at any point. Repeat in each direction.
