Rear Delts Exercises

The rear delts sit at the back of the shoulder and help pull the arm back and out. They are often undertrained because pressing dominates most programs, yet they matter for posture and for balanced shoulder development.

📍 The back of the shoulder 6–14 sets/week

Anatomy

The posterior head of the deltoid originates from the spine of the shoulder blade and attaches to the upper arm bone alongside the other two heads. It works with the small rotator cuff muscles behind the shoulder to move and stabilise the joint.

Function

Horizontal abduction and external rotation of the shoulder

Min Sets/Week
6
Optimal Range
6–14
Max Sets/Week
14

Best Rear Delts Exercises

Cable Face Pull
Beginner Isolation 3 × 15–20
→
Rear Delt Fly
Beginner Isolation 3 × 15–20
→
Reverse Pec Deck
Beginner Isolation 3 × 12–20
→
Cable Rear Delt Fly
Beginner Isolation 3 × 12–20
→
Band Pull-Apart
Beginner Isolation 3 × 15–25
→
Barbell Rear-Delt Row
Intermediate Compound 3 × 8–12
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Chest-Supported Rear Delt Raise
Beginner Isolation 3 × 12–20
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Cable Rope Rear-Delt Row
Beginner Compound 3 × 12–15
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Cuban Press
Intermediate Isolation 2–3 × 8–12
→
Band Pull-Apart (Face Pull)
Beginner Isolation 3–4 × 15–25
→

Compound Exercises

Isolation Exercises

Training Tips

  • Keep the weight light and the arms moving in a wide arc — heavy swinging turns these into back exercises.
  • Chest-supported and cable variations remove momentum so the rear delts stay in control.
  • Rows and pull-downs already train the rear delts, so add isolation work only as needed.

Where rear delts fits in a workout split

You can train rear delts in a push pull legs, upper/lower split or the bro split. Not sure which suits your schedule? Use the Split Finder, or see how weekly sets stack up in the workout planner.

FAQ

How often should I train rear delts?▾
Most people benefit from training rear delts 2 times per week. This provides enough frequency for muscle protein synthesis while allowing adequate recovery between sessions.
How many sets per week for rear delts?▾
6–14 working sets per week is a reasonable range for most trainees. Start at the lower end and increase gradually as your recovery allows.
What is the best exercise for rear delts?▾
The best exercise depends on your equipment and goals. For overall development, rear delt fly is typically one of the most effective choices.