Exercises for the Deltoid Posterior

Deltoid Posterior: 300+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

What the rear deltoid does

The rear deltoid is the back part of the shoulder muscle. It pulls the arm backwards and out to the side and turns it outwards. It balances the front of the shoulder, and it is the part of the shoulder most programmes undertrain.

How to train it

Use reverse flies, face pulls and rear-delt rows with light to moderate weights. Keep the shoulder blades fairly still and move from the shoulder, so the upper back does not take over.

Five to start with

  1. 1
    BeginnerReverse Pec Deck

    Isolates the rear delts with a fixed, easy path.

  2. 2
    BeginnerFace Pull

    Rear delts and upper back together. Good for shoulder balance.

  3. 3
    BeginnerBent-Over Dumbbell Reverse Fly

    Needs only dumbbells. Keep the weight light and the movement smooth.

  4. 4
    IntermediateCable Rear Delt Fly

    Steady tension from the cable through the whole fly.

  5. 5
    BeginnerBand Pull-Apart

    Quick to do anywhere, and a good warm-up for pressing days.

All 300+ exercises that work the rear deltoid