Looking to improve posture, boost shoulder strength, and sculpt your upper body? Targeting your rear delts—the muscles at the back of your shoulders—can help you achieve a balanced and strong physique. Rear delts work alongside your traps, rhomboids, and retractors to keep shoulders stable, improve posture, and enhance everyday movements.

Here are 11 highly effective rear delt exercises to add to your workout routine.

RELATED:Master Squat Form and Variations for Stronger Legs

1. Barbell Bent-Over Rows

Barbell bent-over rows engage your rear delts while strengthening your entire back and improving core stability.

Equipment: A loaded barbell
How to do it:

1. Grip the barbell with hands shoulder-width apart, palms facing you (overhand grip).
2. Slightly bend knees, tilt torso forward, keeping your back straight.
3. Pull the barbell toward your sternum, pause, then slowly lower.
4. Repeat 6–12 reps.

2. Bodyweight Stability Ball Cobras

This exercise stretches and activates rear delts gently, perfect as a warm-up.

Equipment: Stability ball (dumbbells optional)
How to do it:

1. Lie face down on the stability ball, legs extended behind.
2. Extend arms forward or hold dumbbells for added resistance.
3. Lift arms out to sides and back with thumbs pointing up, raising your chest.
4. Pause, return to start, and repeat 10–15 reps.

3. Dumbbell Arnold Presses

This classic move, named after Arnold Schwarzenegger, develops rear delts and shoulder mobility.

Equipment: Two dumbbells
How to do it:

1. Start with dumbbells at shoulder level, palms facing inward.
2. Press weights upward while rotating arms until palms face forward.
3. Pause at the top, then lower and repeat 8–12 reps.

4. Dumbbell Reverse Flys

A simple yet powerful exercise to target often-neglected rear delts.

Equipment: Two dumbbells
How to do it:

1. Hinge forward at the hips, holding dumbbells with palms inward.
2. Lift arms out sideways to shoulder height, slightly bending elbows.
3. Pause, then lower slowly. Repeat 12–15 reps.

5. Incline Dumbbell Y Raises

These raises engage rear delts, forearms, and upper chest, promoting balanced shoulder development.

Equipment: Bench set at 45 degrees, two dumbbells
How to do it:

1. Lie face down on the bench, feet extended back.
2. Lift arms into a “Y” shape, engaging shoulder blades.
3. Hold, then lower slowly. Repeat 12–15 reps.

Pro tip: Beginners can do this without dumbbells until strength improves.

6. Incline Rear Delt Dumbbell Rows

This exercise strengthens rear delts and upper back simultaneously.

Equipment: Bench at 45 degrees, two dumbbells
How to do it:

1. Lie face down, grip dumbbells with palms facing your feet.
2. Row dumbbells until elbows reach shoulder height, squeezing shoulder blades.
3. Pause, then lower slowly. Repeat 12–15 reps.

7. Inverted Rows

An excellent rear delt-friendly alternative to pull-ups.

Equipment: Bar racked at waist height
How to do it:

1. Lie under the bar, grip slightly wider than shoulders.
2. Pull chest toward the bar, keeping your body straight.
3. Pause, then lower. Repeat 10–15 reps.

8. Reverse Pec Deck Flys

A focused machine exercise for rear delts and upper back.

Equipment: Pec deck machine
How to do it:

1. Lie stomach-down on the pad, arms parallel to the floor.
2. Push handles inward, squeezing shoulder blades.
3. Pause, then return. Repeat 15–20 reps.

9. Rope or Resistance Band Face Pulls

Face pulls activate rear delts, traps, and rhomboids efficiently.

Equipment: Cable machine or resistance band anchored at head height
How to do it:

1. Grip rope/band overhand, hands ~6 inches apart.
2. Pull towards your nose while keeping elbows high.
3. Pause, then return. Repeat 12–15 reps.

10. Seated Rear Dumbbell Lateral Raises

Sitting increases focus on rear delts while reducing momentum.

Equipment: Dumbbells, chair
How to do it:

1. Sit, lean forward slightly, dumbbells hanging.
2. Lift arms outward to shoulder height, pause, then lower.
3. Repeat 12–15 reps.

RELATED:Perfect Your Deadlift: Key Tips for Strength and Form

11. Y-T-I Dumbbell Raises

This exercise combines stability ball support and rear delt activation for a challenging routine.

Equipment: Stability ball, two dumbbells
How to do it:

1. Lie face down on the ball, dumbbells in hand.
2. Raise arms in Y, T, and I shapes sequentially, pausing at each.
3. Repeat 12–15 reps for each position.

Key Takeaways

Strong rear delts improve posture, shoulder stability, and daily functional movements like lifting objects. Many routines neglect the back, so consistently include these exercises for balanced development and long-term injury prevention.