Health & Fitness

7 Best Rear Delt Exercises: Try These!

Are you tired of having underdeveloped rear delts that make your shoulders look narrow and imbalanced? Don’t worry, you’re not alone. Many gym-goers often neglect ...

by Kendra Reed

7 Best Rear Delt Exercises: Try These!

Are you tired of having underdeveloped rear delts that make your shoulders look narrow and imbalanced? Don’t worry, you’re not alone. Many gym-goers often neglect to work the rear deltoids, leading to a muscular imbalance that can hinder overall shoulder development and potentially increase the risk of injury.

But fear not, because today we’re going to dive into the world of the best rear delt exercises that will help you build those coveted 3D shoulders. Get ready to say goodbye to those puny rear delts and hello to a well-rounded, balanced physique.

Anatomy Of The Deltoids

Anatomy Of The Deltoids

Before we delve into the best rear delt exercises (shoulder workouts), let’s take a moment to understand the anatomy of the deltoids. The deltoid muscle is a large, triangular muscle that caps the shoulder joint and is responsible for arm abduction (raising the arm away from the body) and shoulder flexion (raising the arm forward). The deltoid is divided into three distinct heads: the anterior (front), lateral (side), and posterior (rear) deltoids.

While the anterior and lateral delts are often emphasized in most shoulder workouts, the rear delts are frequently overlooked. This oversight can lead to muscular imbalances and potential issues with posture and overall shoulder function.

Importance of the Rear Delts

The rear deltoids play a crucial role in maintaining proper shoulder health and function. These muscles are responsible for extending the arms behind the body and stabilizing the shoulder joint during various pressing and pulling movements.

Well-developed rear delts not only contribute to a more aesthetically pleasing V-taper physique but also help prevent injuries and improve overall shoulder strength and stability. Neglecting the rear delts can lead to rounded shoulders, poor posture, and an increased risk of shoulder impingement or rotator cuff issues.

By incorporating the best rear delt exercises into your shoulder workouts, you’ll not only achieve a more balanced and proportionate physique but also enhance your overall shoulder function and stability.

7 Best Rear Delt Exercises

1. Face Pulls

This compound exercise targets the rear delts while also engaging the upper back and core muscles. It’s an excellent movement for improving posture and shoulder health.

2. Reverse Pec Deck

The reverse pec deck is an isolation exercise that specifically targets the rear deltoids. This movement allows you to focus solely on the rear delts and achieve a deep contraction.

3. Bent-Over Lateral Raises

This variation of the lateral raise targets the rear delts by keeping the torso bent over and raising the weights out to the sides.

4. Seated Rear Delt Raises

This exercise isolates the rear deltoids by having you sit upright and raise weights out to the sides while keeping your arms slightly bent.

5. Reverse Flyes

Reverse flyes are a classic rear delt exercise that also engages the rhomboids and trapezius muscles for a well-rounded upper back workout.

6. Band Pull Apart

This simple but effective exercise uses resistance bands to target the rear delts while also improving shoulder mobility and posture.

7. Rear Delt Machine Flyes

If your gym has a rear delt machine, take advantage of it! This machine allows for a strict, isolated contraction of the rear deltoids.

Also Read: How To Lose Fat Without Losing Muscle? 

Proper Form and Execution

For each of these best rear delt exercises (shoulder workouts), it’s crucial to maintain proper form and execution to maximize effectiveness and prevent injuries. Focus on squeezing the rear delts at the top of each movement, and avoid using momentum or swinging the weights. Additionally, consider incorporating these exercises into your routine with moderate to high repetitions to promote muscle growth and endurance.


By incorporating the 7 best rear delt exercises into your routine, you’ll be well on your way to achieving balanced, powerful shoulders that not only look impressive but also function optimally. Don’t neglect your rear delts any longer; embrace these exercises and unlock the full potential of your physique.

Remember, balanced muscle development leads to improved strength, stability, and a reduced risk of injuries. So, what are you waiting for? It’s time to hit the gym and show those rear delts some love!


  • Kendra Reed

    Dr. Kendra Reed is a dedicated general medicine physician with 7 years of clinical experience. After graduating from medical school, she completed her residency in internal medicine, developing a well-rounded skillset in diagnosing and treating a diverse range of conditions. Patients appreciate Dr. Reed's warm bedside manner and commitment to providing comprehensive, personalized care. In addition to her clinical work, she is actively involved in community outreach programs, educating the public on important health topics. Dr. Reed is known for her ability to establish trusting relationships with her patients and help them achieve their wellness goals.

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