Looking to Level Up Your Shoulder Game?Try These 11 Best Rear Delt Exercises 

Rear deltoids (or rear delts) are key muscles for maintaining good posture and building strong, sculpted shoulders. Located behind your shoulders, they play a vital role in retracting the shoulders and supporting overall shoulder stability. These muscles, along with your traps and rhomboids, help keep your shoulders pulled back for a sexy posture.

If you’re ready to improve your posture and build a balanced upper body, it’s time to work on those rear delts! Here are 11 of the best exercises to incorporate into your fitness plan.

11 Best Rear Delt Exercises

1. Barbell Bent-Over Rows

Barbell bent-over rows not only target your rear delts but also boost overall strength and stability.

What You Need:

• A loaded barbell

How to Do It:

• Grip the barbell with palms facing towards you, shoulder-width apart.
• Bend your knees and tilt your torso forward, keeping your back straight and parallel to the ground.
• Lift the barbell toward your sternum and hold for a moment.
• Lower the barbell back to the ground slowly.
• Repeat 6 to 12 times.

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2. Bodyweight Stability Ball Cobras

This simple move is perfect for warming up your delts and improving flexibility.

What You Need:

• A stability ball

How to Do It:

• Lie face-down on the stability ball, keeping your feet grounded behind you.
• Extend your arms forward and, if you want a challenge, hold dumbbells in each hand.
• Raise your arms out to the sides and behind you, keeping thumbs pointing up.
• As your arms rise, let your chest lift as well, facing forward.
• Hold and return to start. Repeat 10-15 times.

3. Dumbbell Arnold Presses

Named after Arnold Schwarzenegger, this classic move targets the rear delts and builds shoulder strength.

What You Need:

• Two dumbbells

How to Do It:

• Start with dumbbells at shoulder height, palms facing inward.
• Lift the dumbbells while rotating your arms until your palms face forward.
• Engage your core and press the dumbbells upward.
• Hold briefly, then lower back to starting position.
• Repeat for 8-12 reps.

4. Dumbbell Reverse Flys

This effective move works the rear delts while also toning your upper back.

What You Need:

• Two dumbbells

How to Do It:

• Hinge at the waist, keeping your back straight and holding dumbbells in both hands.
• Slowly raise your arms out to the sides, keeping a slight bend in your elbows.
• Hold for a moment, then return to the start.
• Repeat 12-15 times.

5. Incline Dumbbell Y Raises

This exercise works the rear delts, forearms, and chest. It’s a great addition to any workout.

What You Need:

• A bench raised to a 45-degree angle
• Two dumbbells

How to Do It:

• Lie on the bench with your stomach pressed down.
• Lift the dumbbells overhead into a “Y” shape.
• Engage your core and squeeze your shoulder blades forward.
• Hold briefly, then return to the start.
• Repeat 12-15 times.

6. Incline Rear Delt Dumbbell Rows

An effective exercise for targeting rear delts while also strengthening your back and spine.

What You Need:

• A 45-degree bench
• Two dumbbells

How to Do It:

• Lie face-down on the bench, gripping the dumbbells with palms facing your feet.
• Lift the dumbbells toward your shoulders, keeping elbows above your shoulders.
• Engage your back and shoulders as you reach full stretch.
• Hold briefly and return to the start.
• Repeat 12-15 times.

7. Inverted Rows

A great bodyweight exercise that targets rear delts and improves upper body strength.

What You Need:

• A bar set at waist height

How to Do It:

• Lie beneath the bar, gripping it with hands slightly wider than shoulder-width.
• Hang from the bar with your feet hip-width apart.
• Pull your chest up to the bar, keeping your body aligned.
• Hold for a moment, then lower yourself slowly.
• Repeat 10-15 times.

8. Reverse Pec Deck Flys

A machine-based exercise that isolates the rear delts and upper back.

What You Need:

• A pec deck machine

How to Do It:

• Sit on the machine with your arms parallel to the floor.
• Squeeze your shoulder blades together as you push the handles inward.
• Hold for a moment, then return to the start.
• Repeat 15-20 times.

9. Rope (or Resistance Band) Face Pulls

This exercise can be done with either a cable machine or a resistance band. It’s great for targeting the rear delts.

What You Need:

• A resistance band or cable machine

How to Do It:

• Grip the cable or band with hands about 6 inches apart.
• Pull it toward your face, keeping your elbows raised.
• Return to the start position steadily.
• Repeat 12-15 times.

10. Seated Rear Dumbbell Lateral Raises

This seated position isolates the rear delts for more effective toning.

What You Need:

• Two dumbbells
• A chair

How to Do It:

• Sit with dumbbells hanging by your sides.
• Tilt your torso forward so your chest touches your knees.
• Lift the dumbbells outward to shoulder height.
• Hold and return to start.
• Repeat for 12-15 reps.

11. Y-T-I Dumbbell Raises

A challenging exercise that combines weights and a stability ball to improve posture.

What You Need:

• Two dumbbells
• A stability ball

How to Do It:

• Lie face down on the ball, holding a dumbbell in each hand.
• Lift the dumbbells to form a “Y” shape, then “T” shape, and finally “I” shape.
• Hold briefly at each position before lowering back to the floor.
• Repeat 12-15 times.

Takeaway

Strengthening your rear delts is not just about aesthetics — it’s essential for improving shoulder function, posture, and overall stability. Incorporating these 11 rear delt exercises into your routine will help you build a balanced upper body, prevent injury, and make everyday movements easier. Add them into your regular workout and watch your shoulder game level up!