Build balanced shoulders & improve posture

Best Rear Delt workouts

The rear delts, or posterior deltoids, are often undertrained compared to the front and side delts: but they’re essential for a strong, balanced upper body. Located at the back of your shoulders, rear delts support posture, improve pulling mechanics, and help prevent shoulder injuries. These workouts target them directly with exercises like reverse flyes, face pulls, and rear delt rows to improve both aesthetics and performance.

Workout

Workout 1 Rear delts

The benefits of rear delt workouts

Enhance shoulder health & pulling strength

Training your rear delts helps correct muscle imbalances caused by overtraining the chest or front shoulders. This leads to better posture and reduces the risk of shoulder impingement. Strong rear delts also support your performance in pulling exercises like rows and pull-ups and contribute to a more complete, well-rounded shoulder appearance. For anyone working at a desk or pushing heavy loads, rear delt strength is key to long-term joint health.

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Workout

Workout 2 Rear Delts

Rear Deltoid Stretch

Warming-up

1 8 reps

2 8 reps

Rest: 30 sec between sets

Lever Seated Reverse Fly

1 10 reps

2 10 reps

3 10 reps

Rest: 60 sec between sets

Rear Lateral Raise

1 8 reps

2 8 reps

3 8 reps

Rest: 60 sec between sets

Cable Standing Face Pull (With Rope)

1 8 reps

2 8 reps

3 8 reps

Rest: 60 sec between sets

Frequently asked questions: best Rear Delt workouts

Do I need machines to train my rear delts?

Not at all. While machines like the reverse pec deck are useful, you can train rear delts with dumbbells, resistance bands, or cables. Bodyweight options like reverse arm circles or prone T-raises can also be effective when done with control.

Can rear delt exercises improve posture?

Yes. Strengthening the rear delts helps retract and stabilize the scapulae (shoulder blades), countering the effects of forward-rounded shoulders. This can improve posture, especially for those who sit for long hours or frequently work on computers.

Why are my rear delts lagging compared to my front delts?

Most pushing exercises like bench press and overhead press work the front delts heavily, while rear delts are often neglected. Without direct isolation, they can fall behind, leading to imbalances that affect posture and joint health. Adding dedicated rear delt work can correct this over time.

How often should I train my rear delts?

Rear delts can be trained 1–2 times per week directly. They’re also activated during pulling and rowing movements, but targeted work ensures balanced shoulder development. Since they’re a smaller muscle group, 3–4 sets per session is typically enough.

What exercises target the rear delts most effectively?

Top exercises include bent-over reverse flyes, face pulls, cable rear delt flyes, reverse pec deck, and rear delt rows. These moves emphasize horizontal abduction and external rotation, which are the primary functions of the rear delts.

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