Shoulder envy, it’s a real thing, and if you’re not effectively training your rear delt then good luck. Rear deltoids, or commonly referred to as rear delts, are the most crucial, yet often most neglected part of your shoulders that can make or break a beautifully capped shoulder. We’re going to cover the best rear delt exercises, to help you achieve shoulder greatness.
What Are Rear Delt Muscles
The deltoids or delts, are composed of three primary muscle groups (the anterior, lateral, and posterior deltoid) which embody your shoulders, giving them the rounded triangular shape. Your shoulders are attached by tendons to three other skeletal structures: the collarbone or (clavicle), the upper arm bone (humerus) and the shoulder blade (scapula).
The deltoids are activated as a secondary muscle group, during chest and back exercises, therefore it’s crucial to designate rear deltoid-specific exercises to your training protocol.
The rear deltoids are often the most neglected muscle group of the three primary muscles of the shoulders.
Rear Delt Muscle Anatomy
To fully understand how to build your shoulders and rear deltoids, you need a basic understanding of the shoulder anatomy.
1. Anterior (Front)
Your anterior deltoids are positioned at the front of the shoulder. Also called front deltoids, most movents that sitmulate this muscle group will be placed pushing weight above overhead, or in front of the body.
2. Lateral (Medial)
Lateral deltoids are located at the middle of the shoulder, also known as medial deltoids.
Medial delts are the biggest of all three deltoid heads and can be activated with a variety of different shoulder workouts and exercises, yet are targeted most effectively with side or lateral raises.
3. Posterior (Rear)
Posterior Deltoids or rear delts are located at the back of the shoulder. Any movement which pushes weight behind you, such as cable crossover, or exercises which are positioned in a bent-over position uses gravity against the posterior muscles to build bigger and more defined rear delt muscles.
Best Rear Delt Exercises
1. Reverse Dumbbell Fly
The reverse dumbbell fly is a highly effective isolation exercise for targeting the rear delts, improving posture, and enhancing shoulder strength. By incorporating this movement into your routine, you can build a more balanced upper body and prevent muscle imbalances caused by overdeveloped front delts and chest muscles.
How to Perform the Reverse Dumbbell Fly
Performing the reverse dumbbell fly with proper form is essential for maximizing rear delt activation and avoiding unnecessary strain. Follow these step-by-step instructions:
1. Set Up Your Stance
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing inward).
- Hinge at your hips to bring your torso nearly parallel to the floor, maintaining a straight back and a slight bend in your knees.
- Allow your arms to hang straight down below your shoulders.
2. Execute the Lift
- With a slight bend in your elbows, raise your arms out to the sides in a wide arc until they are level with your shoulders, forming a "T" shape.
- Focus on lifting with your rear delts rather than using momentum.
- Pause briefly at the top, squeezing your shoulder blades together for maximum muscle activation.
3. Lower with Control
- Slowly lower the dumbbells back to the starting position, resisting gravity to increase time under tension.
- Keep the movement controlled and smooth to prevent swinging.
💡 Pro Tip: To isolate the rear delts, avoid shrugging your shoulders and maintain a neutral neck position by looking at a point on the floor a few feet ahead of you.
2. Dumbbell Pendlay Row
The dumbbell Pendlay row is a powerful compound movement that targets the rear delts, upper back, and traps while enhancing overall pulling strength and shoulder stability. Unlike standard dumbbell rows, the Pendlay row starts from a dead stop on the floor, making it an explosive exercise that develops strength, muscle mass, and proper pulling mechanics.
If you're looking to build thicker rear delts and improve upper body performance, incorporating dumbbell Pendlay rows into your training is a game-changer.
How to Perform the Dumbbell Pendlay Row for Rear Delts
To get the most rear delt activation, you need to perform the exercise with proper technique while maintaining explosiveness and control. Follow this step-by-step guide to perfect your form:
1. Set Up Your Stance
- Stand with your feet shoulder-width apart and place two dumbbells on the floor in front of you.
- Hinge at the hips and bring your torso parallel to the ground while keeping a neutral spine.
- Grip the dumbbells with a neutral or overhand grip, ensuring your arms are fully extended.
2. Initiate the Pull
- With an explosive movement, pull both dumbbells off the floor towards your upper abs/lower chest, keeping your elbows flared out at a 45–60-degree angle.
- Focus on squeezing your rear delts and shoulder blades together at the top of the movement.
- Your upper body should remain parallel to the floor throughout the movement—avoid using momentum from your lower back.
3. Control the Eccentric Phase
- Lower the dumbbells back down to the floor in a controlled manner while maintaining core engagement.
- Allow the dumbbells to fully reset on the ground before starting the next rep.
💡 Pro Tip: Unlike traditional rows, each rep starts from a dead stop, eliminating momentum and forcing the rear delts to work harder.
3. Bent Over Dumbell Row
The bent-over dumbbell row is one of the best compound movements for building rear deltoid strength, improving upper back stability, and enhancing shoulder aesthetics. This versatile exercise targets the rear delts, rhomboids, and traps, making it an essential addition to any well-rounded shoulder or upper-body workout.
How to Perform the Bent-Over Dumbbell Row for Rear Delts
To maximize rear delt activation, it's crucial to maintain proper form and focus on the movement pattern. Here’s a step-by-step guide:
1. Set Up Your Stance
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand with a neutral or overhand grip.
- Hinge at your hips, bringing your torso forward at about a 45-degree angle while keeping your spine neutral.
- Keep your core engaged and maintain a slight bend in your knees for stability.
2. Initiate the Row
- Start with the dumbbells hanging straight down in front of you.
- Pull the dumbbells toward your upper abs, focusing on leading with your elbows and keeping them flared out at a 45- to 60-degree angle.
- Squeeze your shoulder blades together at the top of the movement to fully activate the rear delts and upper back muscles.
3. Control the Eccentric Phase
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- Slowly lower the dumbbells back to the starting position, resisting gravity to increase time under tension, which promotes muscle growth.
- Keep your shoulders pulled back and avoid rounding your spine throughout the movement.
4. Single Arm Dumbbell Row
The single-arm dumbbell row is a powerhouse movement for building rear deltoid strength, improving upper back stability, and enhancing shoulder aesthetics. Unlike the bilateral row, this unilateral exercise allows for greater range of motion, better muscle activation, and improved muscular balance. By isolating one side at a time, you can correct imbalances, focus on rear delt engagement, and build a more symmetrical, stronger physique.
How to Perform the Single-Arm Dumbbell Row for Rear Delts
To maximize rear delt activation, it's essential to use proper form and execute each rep with control. Follow this step-by-step guide for the best results:
1. Set Up Your Stance
- Place your right hand and right knee on a flat bench for support, keeping your spine neutral.
- Your left foot should be planted firmly on the ground, slightly behind your torso for balance.
- Hold a dumbbell in your left hand with a neutral grip (palm facing inward), letting it hang straight down.
2. Initiate the Row
- Engage your core and keep your chest slightly lifted.
- Pull the dumbbell toward your ribcage, keeping your elbow flared out at a 45–60-degree angle to emphasize the rear delts rather than the lats.
- Focus on squeezing your rear delt and shoulder blade at the top of the movement for maximum contraction.
3. Control the Eccentric Phase
- Slowly lower the dumbbell back to the starting position, resisting gravity for increased time under tension.
- Maintain a straight, controlled movement pattern without swinging the weight.
💡 Pro Tip: To further isolate the rear delts, avoid pulling the dumbbell straight up toward your waist like a standard row. Instead, pull slightly outward to shift more emphasis onto the posterior deltoid.
Rear Delt Exercises: Takeaway
Of course, there are many variations and alternative exercises, you can include to train your rear delts in addition to these proven rear delt exercises. You can even incorporate cables, bands, and different training implements, as well as change the tempo, intensity, and and rep format, to continue building bigger and stronger rear delts. Throw in a few of these tried and true rear delt exercises, in your upper body training split, and you'll build some well-rounded capped shoulders in no time.
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