You know that feeling when you flex in the mirror and something's missing? That was me three years ago. My front delts popped but the back looked... flat. Turns out my rear delts were sleeping on the job. Most lifters make this mistake – we bench press and shoulder press all day but forget those crucial rear delts. And that's why you're here searching for great rear delt exercises, right?
Let's cut to the chase: great rear delt exercises aren't just about looks (though that V-taper is nice). Weak rear delts mess with your posture and can even cause shoulder pain. I learned that the hard way when I couldn't lift overhead without wincing. My physical therapist basically said "fix your rear delts or stop benching." Harsh wake-up call.
Rear Delts 101 Quick Facts
These small muscles at the back of your shoulders:
- Control shoulder blade movement
- Stabilize your shoulder joint during presses
- Prevent rounded shoulders (that desk job posture)
- Take 2-3x more volume to grow than front delts
Why Most People's Rear Delts Are Weak
Look around any gym. See all those guys doing endless bench presses and front raises? Exactly. We're all guilty of training what we see in the mirror. The rear delts get neglected because:
- They're not visible during most exercises
- Most back exercises hit lats, not rear delts specifically
- They require lighter weights and strict form (ego killer)
I used to think rows would cover it. Big mistake. After months of heavy rows with minimal rear delt growth, I realized isolation work is non-negotiable.
The Absolute Best Rear Delt Exercises
Through trial and error (and lots of sore shoulders), I've found what actually works. These aren't theoretical - I've tested every variation for months. Forget fluffy advice; here's the real deal on great rear delt exercises:
Bent-Over Dumbbell Reverse Flyes
My personal staple. Nothing beats this for pure rear delt isolation when done right.
- Hold light dumbbells (start with 10-15lbs)
- Bend forward until torso nearly parallel to floor
- Palms facing each other, slight elbow bend
- Lift arms out and up to shoulder height
- Squeeze shoulder blades together at top
- Slowly lower with control (3 seconds down)
Why it works: Eliminates momentum, forces pure rear delt engagement.
Personal tip: I use 25lbs now but started with 8s. If you're swinging 40s, you're cheating. Brutal truth.
Common screw-ups:
- Using hips for momentum (stand against a wall)
- Shrugging shoulders (keep traps relaxed)
- Lifting too high (shoulder height only!)
Face Pulls
The king of rear delt and rotator cuff health. Non-negotiable in any shoulder program.
Equipment needed: Cable machine with rope attachment. I use the Rogue Fitness rope ($39) - worth every penny for comfort.
- Set cable at upper chest height
- Grab rope with palms facing each other
- Step back to create tension
- Pull rope toward forehead (not neck!)
- Separate hands as you pull back
- Focus on squeezing rear delts and upper back
- Hold for 1 second, slowly return
Game-changer: Use moderate weight. 40-60lbs is plenty for most. Quality over weight.
Face pulls are one of those great rear delt exercises that double as injury prevention. My shoulder pain vanished after 6 weeks of consistent face pulls.
Seated Incline Rear Delt Flyes
My secret weapon for rear delt burn. The incline bench kills cheating.
Setup: Set bench to 45 degrees. Chest against pad. Dumbbells hanging straight down.
- Keep chest pressed to bench
- Slight bend in elbows (like holding a baby bird)
- Raise arms in wide arc to shoulder height
- Squeeze rear delts at top position
- Control descent (count to three)
Confession: I used to hate these because the pump was too intense. Now I embrace the burn.
Weight tip: 15-25lb dumbbells usually suffice. If you're using 40s, you're training traps.
Rear Delt Exercise Comparison Table
| Exercise | Best For | Equipment Cost | Difficulty | My Results |
|---|---|---|---|---|
| Bent-Over DB Flyes | Pure isolation | $50 pair dumbbells | Beginner-friendly | +1.5" in 5 months |
| Face Pulls | Shoulder health + growth | Gym cable or $150 home setup | Moderate (form critical) | Eliminated shoulder pain |
| Incline Rear Flyes | Mind-muscle connection | $100 adjustable bench + dumbbells | Advanced (strict form) | Best pump for growth |
| Band Pull-Aparts | Warmups/posture correction | $15 resistance band | Easy | Improved posture in 3 weeks |
Essential Equipment You Actually Need
Dumbbells
Adjustable sets save space:
- Bowflex SelectTech ($349)
- PowerBlock Sport EXP ($299)
Skip heavy weights - you won't need over 30lbs for legit rear delt work.
Resistance Bands
For band pull-aparts:
- Serious Steel ($25/set)
- Rogue Monster Bands ($19 each)
Light/medium resistance ideal.
Cable Machine
For face pulls:
- Home gym option: Titan Fitness Pulley ($129)
- Gym alternative: Use any functional trainer
Programming Your Rear Delt Work
Here's the brutal truth: rear delts need frequency. Twice weekly minimum. My current split:
| Day | Exercises | Sets/Reps | Intensity Tip |
|---|---|---|---|
| Monday (Upper) | Face Pulls Bent-Over Flyes |
4x15-20 3x12-15 |
Superset with back work |
| Thursday (Shoulders) | Incline Rear Flyes Band Pull-Aparts |
3x15 2x25 |
Pre-exhaust before presses |
Critical reminders:
- Always start light - ego lifting destroys form
- Control the negative (lowering phase)
- Squeeze at top for 1-2 seconds
- Stop when form breaks, not when muscles fail
Ever wonder why your rear delts won't grow? Probably doing these wrong...
Why Most Rear Delt Workouts Fail
After coaching dozens of clients, I see the same mistakes repeatedly:
Mistake #1: Using too much weight. Your rear delts are small muscles. I can front raise 50lbs but use 15s for rear flyes. That's normal.
Mistake #2: Training them once weekly. These puppies recover fast. Hit them 2-3x weekly.
Mistake #3: No progressive overload. Track your weights! Add 1 rep or 2.5lbs weekly.
Mistake #4: Bad form. Flaring elbows, using traps, swinging weights. All growth killers.
Top Rear Delt Training Questions Answered
How often should I train rear delts?
Minimum twice weekly. They're small muscles that recover fast. I hit them Tue/Thu/Sat with light band work daily for posture.
Why do I feel it in my traps not rear delts?
Two main reasons: You're shrugging (keep shoulders depressed) or using too much weight. Drop the weight 30% and focus on mind-muscle connection.
Can I build rear delts with just bodyweight?
Not really. Resistance band pull-aparts help but won't build significant size. Invest in dumbbells or gym access. That said, bands are great for activation pre-workout.
How long until I see results?
With consistent training (2x weekly, proper form):
- Posture improvement: 2-4 weeks
- Strength gains: 4-8 weeks
- Visible growth: 12+ weeks
My rear delts took 5 months to really "pop" but posture improved immediately.
Putting It All Together
Great rear delt exercises changed my physique and shoulder health. But let's be real - they're boring compared to bench pressing. The magic happens when you embrace the burn with light weights and strict form.
Start with face pulls and bent-over flyes twice weekly. Track your progress. Be patient. Your future self will thank you when you're injury-free with 3D shoulders.
Still skeptical? Try this quick test: Do 3 sets of strict bent-over rear flyes right now. Use embarrassingly light weights. If your rear delts aren't screaming by set three, you're doing them wrong. Adjust and try again tomorrow.
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