Optimal Rear Deltoid Routine

best rear delt exercises-rear-delt-anatomy

Build Bigger Shoulders with These Exercises

Ok, this is the best rear delt workout:

Recommended Back Delt Workout


Wide Grip Pull Ups: 4 sets total. 2 sets weighted for 4 to 7 reps. 2 sets bodyweight for 10 to 15 reps.

Cable Face Pulls/Cable Rear Delt Fly: 4 sets total. 2 sets of Cable Rear Delt Fly, to failure. 2 sets of Face Pulls, to failure. Do moderate to light weight. If you do lift heavy, keep good form, otherwise doesn’t make sense to do them heavy and you will be wasting your time.


Seal Barbell Rows: 4 sets total. 2 sets heavy for 4 to 8 reps. 2 sets for 12 to 20 reps.

Bent-Over Dumbbell Rear Delt Raises: 4 sets total. Perform all 4 sets on the 12 to 20 rep range.

That’s it. Simple and effective. Repeat for 12 weeks. Increase weights progressively. Eat on a calorie surplus of 500 calories to build muscle on that part of the deltoid. Thrive.

Now, let’s dive deep into exercises, what is the rear delt and more information:

Introduction to Rear Delt Exercises

When it comes to sculpting a well-rounded and powerful set of shoulders, one area that often gets overlooked is the posterior deltoid muscles, commonly known as the rear delts. These muscles, situated at the back of the shoulder, play a crucial role in achieving balanced shoulder development, and neglecting them can result in an unbalanced physique and potential injury risks.

In this article, we will explore the importance of rear deltoid training in achieving bigger, stronger shoulders. We’ll specifically focus on the best exercises for the rear delts that target this often underdeveloped area with precision. Whether you’re looking to enhance your back deltoids, improve your posterior deltoid muscle workout routine, or simply seeking good rear delt workouts, we’ve got you covered.

The rear deltoid muscles are essential for maintaining shoulder health, posture, and overall upper body strength. To build a set of shoulders that not only look impressive but also function at their best, incorporating targeted exercises for the rear delts is key. We’ll delve into rear delt exercises with dumbbells, rear deltoid workouts with cables, and much more, providing you with a comprehensive guide to creating a well-balanced shoulder routine that guarantees results.

So, if you’re ready to elevate your rear delt training, enhance your back delt workout, and discover the best exercises for the rear delts, read on to unlock the secrets of a powerful and proportionate shoulder development journey.

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Anatomy of the Rear Deltoid Muscles

best rear delt workout- rear-delt-anatomy

Structure and Location

The rear deltoid muscles, officially known as the posterior deltoid muscles, are a vital part of the larger deltoid muscle group, which encompasses the shoulder. These muscles have a distinct anatomical structure:

  • Origin: The rear deltoids originate from the spine of the scapula (shoulder blade) in the upper back.
  • Insertion: They insert into the humerus, specifically on the deltoid tuberosity, a bony prominence on the upper arm bone.
  • Muscle Fibers: The fibers of the rear deltoids form a triangular shape when viewed from the back, running diagonally from the spine of the scapula to the upper arm.

Role in Shoulder Function

Abduction of the Shoulder

The rear deltoid muscles are pivotal in several aspects of shoulder function, contributing to a wide range of upper body movements:

  • Abduction: One of their primary functions is shoulder abduction, which involves lifting the arm away from the body’s midline. This motion is fundamental for everyday activities such as reaching out to the side, lifting objects, and participating in sports like swimming. The rear deltoids help initiate and control this motion.

External Rotation of the Shoulder

Another significant role of the rear deltoids is in shoulder rotation:

  • External Rotation: These muscles assist in the external rotation of the shoulder joint, allowing the arm to rotate outwardly. This action is especially important in movements like throwing a ball, serving in racquet sports, or even opening a door.

 Stabilization and Posture

In addition to these primary functions, the rear deltoids also play a crucial role in stabilizing the shoulder joint and supporting overall posture. They work in conjunction with other shoulder muscles to maintain proper alignment and balance in the shoulder complex, which is essential for injury prevention and overall shoulder health.

In summary, the rear deltoid muscles are integral to the function and stability of the shoulder joint. Understanding their anatomy and role is important for athletes, fitness enthusiasts, and anyone interested in maintaining healthy and functional shoulders.

Best Exercises for Rear Deltoids (incorporate them and get the best rear delt workout)

The rear deltoid muscles are essential for achieving balanced and powerful shoulders. To target this specific area effectively, a variety of exercises can be incorporated into your workout routine. We’ll explore some of the best exercises for rear deltoids, including dumbbell exercises, cable exercises, and other effective options. Proper form and technique for each exercise are explained in detail.

Dumbbell Exercises for Rear Deltoids 

1. Bent-Over Dumbbell Rear Delt Raises

  • Start by grabbing a dumbbell in each hand.
  • Stand with your feet shoulder-width apart and slightly bend your knees.
  • Bend at the hips, keeping your back straight, and let the dumbbells hang in front of you with your palms facing each other.
  • Raise the dumbbells out to the sides, leading with your elbows, and squeeze your rear delts at the top.
  • I recommend supporting your chest on a bench, to give more rest to your spine.

Cable Exercises for Rear Deltoids

2. Cable Face Pulls

  • Attach a rope handle to the high pulley of a cable machine.
  • Stand a few feet away from the machine and grab the rope with both hands.
  • Keep your elbows high and pull the rope towards your face while squeezing your rear delts.

2.1. Cable Rear Delt Fly (best rear delt exercise in the best rear delt workout IMHO)

  • Stand in front of a cable machine with a D-handle attachment attached to the low pulley.
  • Adjust the weight on the machine to a manageable level for your fitness level.
  • Grasp the D-handle with your left hand if you’re starting with your left side or your right hand if starting with your right side.
  • Stand with your feet shoulder-width apart and your knees slightly bent for stability.
  • Hold the handle with your arm fully extended and your palm facing down. Your working arm should be parallel to the floor.
  • Keep your back straight and engage your core for stability throughout the exercise.
  • Begin the movement by leading with your elbow and lifting your arm out to the side, away from your body.
  • Squeeze your rear deltoid muscle at the top of the movement.
  • Slowly return your arm to the starting position, maintaining control and tension in the rear deltoid.
  • Perform the desired number of reps for one side, then switch to the other side.

Other Effective Rear Delt Exercises

Do Pull Ups Work Rear Delts?

Yes, they do. You need to do them with a wide grip. And they will properly target that part of your muscle. Do bodyweight repetitions first. Get to 15 reps in a set. Then add some weight. Small increments help to increase your muscle mass and strength.

3. Wide-Grip Pull-Ups (underrated part of the best rear delt workout)

  • Find a pull-up bar and grasp it with a wide overhand grip.
  • Dead hang from the bar, which means with your fully arms extended.
  • Pull your body up towards the bar, leading with your elbows and squeezing your rear delts at the top of the movement.

4. Seal Barbell Rows (fundamental part of the best rear delt workout)

  • Set up a barbell on a rack or the ground using a Seal Barbell.
  • Stand with your feet apart but not beyond your shoulder width and bend at the hips to grip the barbell with an normal grip.
  • Pull the barbell towards your upper abdomen, leading with your elbows, and squeeze your rear delts at the top.

Incorporating these exercises into your workout routine will help you develop strong and well-defined rear deltoid muscles, contributing to better shoulder function and overall upper body strength. Ensure you use proper form, control, and an appropriate weight for your fitness level to maximize the effectiveness of these exercises.


Listen, if you want a bigger shoulder, you need to train your rear delts.

The workout I provided at the beginning is the truth. No need to get complicated workouts, or more exercises, or adding junk volume. If you’re a professional bodybuilder like Ronnie Coleman, don’t listen to me. This is not a website for you. But if you want to improve your health, build some muscle and get a better quality of life, follow my advice, do the workout. Train it for 12 weeks.

You will grow.

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