Rear delt exercises help strengthen the back of the shoulders by targeting the rear delts, also called the posterior deltoids. These muscles help move the arm backward and outward while supporting shoulder stability.
Exercising the rear delt muscles can help balance shoulder strength, improve posture, and reduce the risk of shoulder pain. They are especially useful for activities and sports that involve reaching behind the body.
Rear delt exercises can be done at home with simple equipment or in the gym with machines, cables, or dumbbells. They are also commonly recommended in rehabilitation programs to improve shoulder function and control.
Warm up
Light movements help increase shoulder mobility and prepare the muscles for exercise.
1. Scapular retraction drill
Pull the shoulder blades back and down while keeping the arms relaxed by the sides. Repeat for 8 to 12 repetitions.
2. Arm circles
Make slow controlled circles forward and backward at shoulder height. Do 10 circles in each direction.
Home exercises
These rear delt exercises can be done using bodyweight or light equipment found at home.
1. Prone reverse fly
Lie face down and raise both arms out to the sides with elbows slightly bent. Lift the arms until they are level with the shoulders while squeezing the shoulder blades together. Do three sets of 10 to 12 repetitions.
2. Quadruped rear delt raise
In a hands and knees position, lift one arm straight out to the side while keeping the torso still. Switch arms to improve stability and balance. Do two to three sets of 8 to 12 repetitions on each arm.
3. Isometric horizontal abduction
Stand sideways next to a wall with the arm closest to the wall raised in front of you at shoulder height. Push the outside of your arm gently against the wall without letting the arm move, keeping the shoulder steady and the elbow slightly bent. Hold the press for 10 to 15 seconds and repeat three times on each arm.
Gym exercises
These rear delt exercises use resistance machines, cables, or free weights.
4. Reverse pec deck
Sit with the chest against the pad and arms holding the handles. Move the arms outward in a reverse fly motion while keeping elbows slightly bent. Do three to four sets of 10 to 12 repetitions.
5. Cable rear delt fly
Stand with cables set at shoulder height and pull the cables outward. Keep the arms straight and squeeze the shoulder blades together. Do three sets of 10 to 15 repetitions.
6. Bent over dumbbell reverse fly
Lean the torso slightly forward and lift the weights out to the sides until aligned with the shoulders. Keep the neck relaxed and avoid swinging the arms. Do three to four sets of 10 to 15 repetitions.
Cool down
Cooling down helps maintain flexibility and reduce tension in the back of the shoulder.
1. Cross body posterior shoulder stretch
Bring one arm across the chest and gently pull it closer with the opposite hand. Hold the stretch for 20 to 30 seconds on each arm.
2. Gentle shoulder rolls
Lift the shoulders toward the ears and roll them back in a smooth circular motion. Repeat for 10 to 12 repetitions.
Free workout plan
This plan can be done two to three days per week to improve rear delt strength and shoulder control.
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Reverse pec deck: three sets of 10 to 12 repetitions
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Bent over dumbbell reverse fly: three sets of 10 to 15 repetitions
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Cable rear delt fly: two to three sets of 12 to 15 repetitions
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Quadruped rear delt raise: two sets of 12 repetitions on each arm
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Cross body stretch: 20 to 30 seconds on each arm
Rest about 60 seconds between sets. Lower weight and fewer repetitions may be used when recovering from injury.