By Balveer Singh Rathore, Editor · Last updated: September 26, 2026 · How we write
The best rear delt exercises are reverse flyes, face pulls, band pull-aparts, rear delt rows and prone Y-raises. They train the back of your shoulders, which many people neglect compared with chest and front-shoulder work. Do 2–4 sets of 12–20 controlled reps with light-to-moderate weight, 2–3 times a week, and focus on form rather than heavy loads.
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What are the rear delts?
Your shoulder muscle (deltoid) has three parts: front, side and rear. The rear (posterior) deltoid sits at the back of the shoulder and helps pull your arms backward and rotate them outward. It works together with upper-back muscles like the rhomboids and trapezius.
Benefits of rear delt exercises
- Better muscle balance: push-ups and bench presses train the front of the shoulder; rear delt work helps balance this.
- Posture: strong rear delts and upper-back muscles help you avoid a rounded-shoulder look, especially if you sit at a desk.
- Shoulder stability: balanced shoulder muscles support the joint during lifting and sport.
- Appearance: developed rear delts make the shoulders look fuller from the side and back.
8 best rear delt exercises
| Exercise | Equipment | How to do it | Sets × reps |
|---|---|---|---|
| Bent-over reverse dumbbell fly | Dumbbells | Hinge forward with a flat back, slight bend in elbows, raise arms out to the sides, squeeze shoulder blades | 3 × 12–15 |
| Face pull | Cable or band | Pull the rope toward your face with elbows high, rotating hands outward | 3 × 12–20 |
| Band pull-apart | Resistance band | Hold band at chest height, pull it apart until arms are straight out to the sides | 3 × 15–20 |
| Rear delt row | Dumbbell or cable | Row with elbow flared out at about 90°, pulling toward the upper chest | 3 × 10–15 |
| Reverse pec deck | Machine | Face the pad, pull handles back in a wide arc | 3 × 12–15 |
| Cable reverse fly | Cable | Cross cables at shoulder height and pull them apart | 3 × 12–15 |
| Prone Y-raise | Bodyweight or light plates | Lie face down on a bench or floor, lift arms in a Y shape | 2 × 12–15 |
| Reverse snow angels | No equipment | Lie face down, lift arms and sweep them from hips to overhead | 2 × 10–12 |
Rear delt exercises at home (no equipment or bands)
At home, band pull-aparts, face pulls with a band anchored to a door, prone Y-raises and reverse snow angels are enough to train the rear delts. Water bottles can replace light dumbbells for reverse flyes.
Sample rear delt workout
- Warm up: 5 minutes of arm circles and band pull-aparts
- Face pulls: 3 × 15
- Bent-over reverse dumbbell fly: 3 × 12
- Rear delt row: 3 × 12
- Prone Y-raise: 2 × 12
- Add this to your upper-body or pull day 2–3 times a week
Common mistakes
- Using weights that are too heavy and swinging the body
- Shrugging the shoulders up toward the ears
- Rounding the lower back on bent-over moves
- Pulling with the arms only instead of squeezing the shoulder blades
- Training the rear delts only occasionally
Stop if you feel sharp shoulder pain, and see a physiotherapist or doctor if you have a shoulder injury. For a full-body home plan, see our health and fitness tips and 5-move home workout. If you’re building a home setup, a pair of light dumbbells covers most rear delt exercises.
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Frequently asked questions
What is the best exercise for rear delts?
Reverse dumbbell flyes and face pulls are two of the most effective rear delt exercises because they directly train the movement of pulling the arms back and out. Band pull-aparts are an excellent option at home. Use light-to-moderate weight and strict form for the best results.
How often should I train rear delts?
Most people benefit from training rear delts 2–3 times a week with 6–12 total sets, spread across sessions. Because the muscle is small and recovers quickly, it responds well to frequent, lighter work. Add rear delt exercises to your upper-body or pull workouts.
Can I train rear delts at home without equipment?
Yes. Prone Y-raises, reverse snow angels and doorway rows can train the rear delts with bodyweight. A resistance band makes home training much easier, allowing band pull-aparts and face pulls. Water bottles can replace light dumbbells for reverse flyes.
Do rear delt exercises improve posture?
Strengthening the rear delts and upper back can help balance the chest and front shoulders, which may help you hold a more upright posture, especially if you sit a lot. Posture also depends on habits, so combine the exercises with regular breaks from sitting.
How many sets and reps for rear delts?
Aim for 2–4 sets of 12–20 reps per exercise with a weight you can control without swinging. Higher reps with lighter weight work well for this small muscle. Increase the weight gradually once you can complete all reps with good form.
Why are my rear delts not growing?
Common reasons include using too much weight with poor form, letting the upper traps take over, and training rear delts too rarely. Lighten the load, pause at the top of each rep, and train them 2–3 times a week. Enough protein and sleep also matter.