Skip to content 
The rear delts (posterior deltoids) are often overlooked when building solid, well-rounded shoulders. Neglecting these muscles can lead to imbalanced shoulder development and even increase the risk of shoulder injuries. Targeting the rear delts improves shoulder aesthetics and enhances upper body strength and stability. Here’s everything you need to know about targeting rear delts for outstanding shoulder development.
Why Are Rear Delts Important?
The rear deltoids are located on the back of your shoulders and play a crucial role in shoulder stability, posture, and upper body strength. They’re involved in pulling motions and helping counterbalance the work done by the front and lateral delts. Here’s why they deserve your attention:
- Improved Posture: Strong rear delts help counteract the forward-pulling forces of the chest and front delts, promoting a natural, upright posture.
- Injury Prevention: A balanced shoulder with strong rear delts reduces the risk of rotator cuff injuries and shoulder impingements.
- Aesthetics and Symmetry: Fully developed rear delts add thickness and symmetry to the shoulders, creating that sought-after “3D” shoulder look.
Top Exercises for Targeting Rear Delts
Focusing on rear delt exercises that isolate and activate this muscle group will help you maximize growth and definition. Here are some of the best exercises to add to your shoulder routine for optimal rear delt engagement.
1. Rear Delt Flyes
Rear delt flyes are a staple exercise for targeting the posterior deltoids. They can be performed with dumbbells, cables, or on a machine, allowing for flexibility based on your equipment and preference.
- How to Perform:
- Stand or sit with a dumbbell in each hand and hinge forward at the hips until your torso is almost parallel to the floor.
- Keep a slight bend in your elbows and lift the weights to your sides, squeezing your rear delts at the top.
- Slowly lower the weights back to the starting position.
- Reps and Sets: 3–4 sets of 10–15 reps
Pro Tip: Focus on controlled movement rather than lifting heavy. Engaging the rear delts fully requires control and precision, so prioritize form over weight.
2. Face Pulls
Face pulls are excellent for targeting the rear delts, engaging the traps and rotator cuff muscles, and contributing to shoulder stability.
- How to Perform:
- Attach a rope handle to a cable pulley set at upper chest height.
- Grasp the rope with both hands, palms facing in, and step back until there’s tension in the cable.
- Pull the rope towards your face, flaring your elbows and squeezing your rear delts at the peak.
- Slowly return to the starting position with control.
- Reps and Sets: 3–4 sets of 12–15 reps
Pro Tip: Keep the elbows high throughout the movement, and avoid arching your back. Face pulls are about form and control; rushing through them reduces effectiveness.
3. Reverse Pec Deck Flyes
The reverse pec deck machine is a great tool for isolating the rear delts without stabilizing free weights. It allows you to focus entirely on them.
- How to Perform:
- Sit on the pec deck machine, facing the pad with your chest pressed against it.
- Adjust the machine so your arms are extended straight before you, gripping the handles.
- Pull the handles out and back in an arcing motion, squeezing the shoulder blades together at the end of the movement.
- Slowly return to the starting position.
- Reps and Sets: 3–4 sets of 10–12 reps
Pro Tip: Use a lighter weight and focus on squeezing the rear delts at the end of each rep. The slower the movement, the more activation you’ll achieve.
4. Bent-Over Rear Delt Cable Raises
This exercise targets the rear delts while keeping constant tension on the muscles throughout the movement, which is particularly effective for muscle growth.
- How to Perform:
- Set the cable machine to the lowest position and stand with one foot slightly back for stability.
- Grab the handle with one hand, cross it over your body, and lean slightly forward.
- Lift your arm out and back at a 45-degree angle, squeezing your rear delt at the top of the motion.
- Lower back with control and repeat on the other side.
- Reps and Sets: 3 sets of 12 reps per side
Pro Tip: Keep your arm slightly bent and avoid twisting your torso. Moving too fast will engage other muscles rather than isolating the rear delts.
Programming Rear Delt Exercises for Optimal Development
To see consistent progress, aim to incorporate rear delt exercises 2–3 times a week. Because rear delts are often neglected, giving them focused attention is crucial. Here’s a sample shoulder workout emphasizing rear delt development:
- Face Pulls – 3 sets of 12–15 reps
- Rear Delt Flyes – 3 sets of 10–12 reps
- Overhead Press (for general shoulder development) – 4 sets of 8–10 reps
- Reverse Pec Deck Flyes – 3 sets of 10–12 reps
- Bent-Over Rear Delt Cable Raises – 3 sets of 12 reps per side
This routine combines compound and isolation movements, ensuring well-rounded shoulder activation while emphasizing the rear delts.
Tips to Maximize Rear Delt Engagement
Maximizing rear delt engagement isn’t just about choosing the right exercises. Here are some additional tips to ensure your rear delts are firing correctly and effectively:
- Mind-Muscle Connection: Focus on feeling the rear delts contracting with every rep. The better you connect mentally with the muscle, the more effectively you can engage it.
- Control Your Tempo: Move slowly and with control, especially during the eccentric (lowering) phase. This extended time under tension helps maximize muscle engagement.
- Prioritize Form Over Weight: Many lifters make the mistake of going too heavy on rear delt exercises, sacrificing form, and recruiting other muscles. Opt for moderate weights to ensure the rear delts are fully engaged throughout the movement.
Common Mistakes to Avoid
Avoid these common pitfalls to get the most out of your rear delt training:
- Neglecting Rear Delts in Favor of Front Delts: It’s easy to over-train the front delts with pushing exercises like bench press. Balance your training by giving equal attention to the rear delts to prevent muscle imbalances.
- Using Momentum: Swinging or using momentum reduces rear delt activation and can strain other muscles. Keep movements slow and controlled to ensure full engagement.
- Ignoring Range of Motion: Full range of motion is essential for effective rear delt activation. Avoid cutting the range short; fully extend and retract your arms in each movement.
Key Takeaways
Targeting the rear delts is crucial for building well-rounded, powerful shoulders. You can effectively isolate and strengthen this often-overlooked muscle group by incorporating exercises like rear delt flyes, face pulls, reverse pec deck flyes, and cable raises. Focus on proper form, mind-muscle connection, and a controlled tempo to maximize each exercise. You’ll break through plateaus and achieve outstanding shoulder development with consistency and dedication.
