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When was the last time you focused on your rear delts? If you’re like most people, they probably get overshadowed by chest day, biceps curls, or whatever random exercise looks cool in the gym mirror. But neglecting these small but mighty muscles is a big mistake.
If we’re getting technical, your rear delts (the posterior deltoids) play a huge role in shoulder health, posture, and overall upper-body strength. They help balance out all your pushing movements and can even make your shoulders look fuller and more defined. Plus, if you want to avoid that hunched-over look from too much bench pressing, giving your rear delts some attention is non-negotiable.
So, what are the best exercises to hit them? Glad you asked.
1. Reverse Pec Deck Fly
If you’re looking for a simple, effective way to target your rear delts without overcomplicating things, the reverse pec deck is a solid choice. Just sit facing the pad, grab the handles, and pull outward in a smooth motion. The key? Control the movement—don’t just fling the weight back and forth like you’re swatting flies.
2. Bent-Over Dumbbell Reverse Fly
This one’s a classic for a reason. Grab a pair of dumbbells, hinge at the hips, and raise the weights out to the sides like you’re spreading your wings. Keep a slight bend in your elbows and focus on squeezing your rear delts at the top. If you feel it more in your traps than your delts, lighten the weight and slow down the reps.
3. Face Pulls (Your Shoulders Will Thank You)
If you’re not doing face pulls, start immediately. This exercise isn’t just great for your rear delts—it also helps with shoulder stability and overall posture. Use a rope attachment on a cable machine, pull the rope towards your face (think about leading with your thumbs), and squeeze at the end. Bonus: This move can help keep your shoulders healthy and pain-free.
4. Cable Rear Delt Fly
Cables keep tension on the muscle throughout the entire movement, making them a great tool for rear delt work. Set the pulleys to about chest height, grab each handle with the opposite hand, and pull out to the sides. This exercise forces your rear delts to work hard without relying on momentum.
5. Rear Delt Rows
Rows? For rear delts? Yep. The trick is focusing on form—use a neutral or slightly underhand grip, keep your elbows flared out, and pull the weight towards your upper ribs instead of your lower torso. This subtle tweak shifts more of the work onto your rear delts rather than your lats.
Don’t Ignore the Little Guys
Your rear delts may be small, but they do a ton of work behind the scenes. Strengthening them won’t just improve your posture and shoulder health—it’ll also make your upper body look more balanced and powerful. So next time you hit the gym, throw in a couple of these exercises. Your shoulders (and future self) will thank you.
