Exercises to improve posture, balance, and rear shoulder strength
Rear delt exercises
The rear delts, or posterior deltoids, are often neglected but play a vital role in shoulder health, posture, and upper back development. Training this area not only improves how your shoulders look from behind but also supports balance in pressing and pulling movements. This overview highlights the best rear delt exercises, how they contribute to balanced shoulder development, and which tools you can use, even if you're training from home.
Focus on
Pick your equipment
Battling Ropes
The Battling Ropes deliver a high-intensity full-body workout that builds endurance, power, and conditioning through continuous, explosive movement.
Bent Arm Lateral Raise
The Bent Arm Lateral Raise targets the side of the shoulders by lifting dumbbells outward with bent elbows to keep tension high.
Cable Standing Face Pull (With Rope)
The Cable Standing Face Pull is a cable exercise that strengthens the upper back and shoulders while improving posture and shoulder control.
Cable Straight Arm Pulldown
The Cable Straight Arm Pulldown is a cable exercise that strengthens the back by pulling the arms down while keeping them straight.
Dumbbell Bent Arm Lateral Raise
The Dumbbell Bent Arm Lateral Raise keeps tension on the shoulders through a shorter lever, helping you build control and strength.
Built for Progress
Take the Guesswork Out of Training
Create personalized AI-powered workout plans that evolve with you. Train smarter, track every rep and keep moving forward.
Dumbbell Bent Over Wide Row
The Dumbbell Bent Over Wide Row targets the upper back and rear shoulders, helping build back width, strength and posture control.
Dumbbell Rear Fly
The Dumbbell Rear Fly is an isolation exercise that strengthens the rear shoulders and upper back to improve posture and shoulder balance.
Lever Seated Reverse Fly
The Lever Seated Reverse Fly is a machine-based isolation exercise that targets the rear shoulders and upper back.
PVC Pass Through
The PVC Pass Through is a simple mobility drill that improves shoulder flexibility, control and overhead range of motion.
Rear Deltoid Stretch
The Rear Deltoid Stretch gently opens the back of the shoulders to reduce tension and support comfortable arm movement.
Rear Lateral Raise
The Rear Lateral Raise targets the back of the shoulders to improve balance, posture, and controlled upper body strength.
Resistance Band Pull Apart
The Resistance Band Pull Apart strengthens the upper back and shoulders while improving posture and shoulder control.
Resistance Band Renegade Row
The Resistance Band Renegade Row builds upper-back strength and core stability through controlled unilateral pulling.
Support posture, balance pressing volume, and protect shoulder joints
Training goals for rear delt development
Rear delt training brings essential balance to your shoulder development. While most people emphasize front and side delts, neglecting the rear delts can lead to posture problems, poor shoulder mobility, and imbalances that reduce performance. Focused rear delt exercises help pull the shoulders back, stabilize the scapula, and improve control during pulling and overhead movements.
Target the back of the shoulders with precise, controlled movements
Best rear delt exercises for strength and balance
Effective rear delt exercises include rear delt flys (dumbbell or cable), reverse pec deck, face pulls, and bent-over rows with a wide grip. These exercises isolate the posterior shoulder muscles and build control, strength, and muscular detail. Face pulls are especially useful for beginners and experienced lifters alike, promoting both activation and mobility. Rear delt development is best achieved with moderate weight, higher reps, and strict form to maintain tension in the target area.
Use cables, bands, dumbbells, or machines for effective stimulation
Equipment options for rear delt training
Rear delts respond well to both free weights and resistance machines. Dumbbells offer versatility and control, while cables ensure constant tension throughout the movement. Machines like the reverse pec deck are beginner-friendly and allow precise targeting. For at-home workouts, resistance bands can effectively mimic most rear delt movements with minimal setup. Since the rear delts are often weaker and harder to feel, lighter weight and higher control usually work best.
Fit rear delts into pull days, upper body splits, or back sessions
Training plans featuring rear delt exercises
Rear delts are best trained as part of your pull workouts, upper body splits, or dedicated shoulder sessions. Since they don't get as much indirect stimulation as the front delts, rear delt isolation should be programmed intentionally: typically 2–3 times per week with a mix of face pulls, flys with dumbbells or doing the Lever Seated Reverse Fly, and light rows. Training them regularly improves both aesthetics and long-term shoulder health. Include rear delts near the end of your session after compound lifts. To simplify your programming, you can use the app to generate a training plan that ensures rear delts are properly included and balanced with your overall goals.
Frequently asked questions about rear delt exercises
Rear delts can be trained effectively with either. Since they assist in pulling movements, they naturally fit into back day. However, they’re also part of the shoulder complex, so they can be isolated during shoulder-specific sessions. What’s most important is that they’re not skipped — rear delts need focused work regardless of where they appear in your split.
Yes. Resistance bands are a great tool for rear delt work at home. Band pull-aparts, rear delt holds, and even bodyweight T-raises or prone lifts can provide effective stimulus. Focus on strict movement and high reps to build activation and endurance without gym equipment. You can also slow the tempo and add pauses to increase difficulty.
Rear delts recover quickly and respond well to frequent training. You can train them 2–3 times per week, especially if you’re alternating between different rear delt exercises and varying resistance. Add them to your pull days or tack them onto upper body days after your main lifts. Prioritizing rear delts regularly helps correct posture and prevent shoulder imbalances.
Many people neglect rear delts because they're not as visible as the front or side delts. Additionally, most compound lifts — like bench presses and shoulder presses — don’t effectively target the rear delts. If you aren’t including dedicated rear delt work in your training, or if you’re using too much momentum, it’s likely they’ll lag behind. Consistent, controlled isolation movements are essential for growth
Top rear delt exercises include reverse flys (with dumbbells or cables), face pulls, and reverse pec deck. These movements isolate the rear delts effectively and help build control, definition, and balance across the shoulder joint. Keeping the load moderate and focusing on the squeeze at the top of each rep is key for rear delt activation.
Integrate rear delt exercises into full-body and split routines
