Rear delt exercises
48 exercises, 2 pages
Filters in the catalogueMost often with: dumbbell, cable Machine, bodyweight
Shoulders · Intermediate
Alternate Bent Over Dumbbell Reverse Fly
An isolation exercise targeting the rear deltoids, upper back, and rhomboids. It involves bending at the hips while maintaining a neutral spine and lifting dumbbells laterally in an alternating fashion.
Shoulders · Intermediate
Banded Face Pull
An upper body exercise targeting the rear deltoids, trapezius, and rotator cuff muscles.
Shoulders · Intermediate
One-Arm Cable Bent Over Lateral Raise
A unilateral rear-shoulder exercise with a low cable crossing in front of the body. A hip-hinged stance and free-hand support on the thigh accompany the outward arm arc, emphasizing the rear deltoid and upper-back control.
Shoulders · Intermediate
Dumbbell Seated Bent Over High Row
The Dumbbell Seated Bent Over Rear Delt Row is an isolation exercise targeting the rear deltoids, upper back, and trapezius muscles. This movement involves bending over while seated and pulling dumbbells towards your torso, focusing on squeezing the shoulder blades together.
Shoulders · Intermediate
Cable Rear Delt Fly (Reverse Fly)
The Cable Rear Delt Fly, also known as the Reverse Fly, is an isolation exercise targeting the rear deltoid muscles of the shoulders.
Shoulders · Intermediate
One-Arm Rear Delt Fly
The Single Arm Rear Delt Fly is an isolation exercise targeting the rear deltoids, part of the shoulder muscle group. It also engages the upper back muscles, including the rhomboids and trapezius, to a lesser extent. This exercise helps improve shoulder stability and posture.
Back · Intermediate
Alternate Renegade Row
A compound exercise that targets the back, shoulders, and core. It involves performing a rowing motion while in a plank position, alternating arms to engage stabilizing muscles and improve balance and coordination.
Shoulders · Intermediate
Incline Powell Raise
An isolation exercise targeting the rear deltoids, upper back, and rotator cuff muscles. It is performed on an incline bench to enhance the range of motion and muscle engagement. This exercise helps improve shoulder stability and posture.
Rear shoulders · Intermediate
Ring Face Pull
A bodyweight pulling exercise performed on gymnastic rings with the feet grounded and the body leaning backward. The face-height pull combines outward elbow movement, shoulder rotation and scapular retraction for the rear shoulders and upper back.
Back · Beginner
Rowing Machine
The rowing machine, also known as an ergometer, is a cardiovascular and strength training device that simulates the action of watercraft rowing.
Shoulders · Beginner
Seated Shoulder External Rotation
An isolation exercise targeting the rotator cuff muscles, specifically the infraspinatus and teres minor. It is performed using a resistance band or cable machine to improve shoulder stability and mobility.
Shoulders · Intermediate
Static Front Hold
The Static Front Hold, also known as the Front Lever Hold, is an advanced isometric exercise targeting the core, shoulders, and back muscles. It requires significant strength and control to maintain a horizontal position while hanging from a bar.
Back · Intermediate
Australian Pull-Up Underhand Grip
The Australian Pull-Up Underhand Grip, also known as an inverted row with a supine grip, is a bodyweight exercise targeting the upper back, biceps, and forearms.
Shoulders · Intermediate
Weighted Woodchopper
A dynamic exercise that targets the core, particularly the obliques, while also engaging the shoulders and hips. It mimics the motion of chopping wood, involving a rotational movement that enhances functional strength and stability.
Shoulders · Beginner
Machine Reverse Flyes
Machine Reverse Flyes target the posterior deltoids, upper back, and trapezius muscles. This exercise is performed using a reverse fly machine, which provides stability and isolates the rear shoulder muscles effectively. It's ideal for improving shoulder strength and posture.
Shoulders · Intermediate
Cable Face Pull
An upper body exercise that targets the rear deltoids, upper back, and traps. It is performed using a cable machine with a rope attachment, focusing on improving shoulder health, posture, and upper back strength.
Rear shoulders · Intermediate
Lying Cable Face Pull
A rope-cable exercise for the rear shoulders and scapular muscles. Supine bench support limits trunk sway while the high cable provides resistance through the pull toward the face.
Shoulders · Intermediate
Seated Face Pull
An upper body exercise primarily targeting the rear deltoids, trapezius, and rotator cuff muscles. It is performed using a cable machine with a rope attachment, focusing on improving shoulder stability and posture.
Shoulders · Intermediate
Dumbbell Cuban Rotation
An exercise that targets the rotator cuff muscles, improving shoulder stability and mobility. It involves a combination of external rotation and a lateral raise, making it effective for enhancing shoulder health and preventing injuries.
Shoulders · Intermediate
Cable Supinated Face Pull
An upper body exercise targeting the rear deltoids, trapezius, and rotator cuff muscles. It involves pulling a cable towards the face with a supinated grip, emphasizing shoulder external rotation and scapular retraction.
Shoulders · Intermediate
Dumbbell Incline T Raise
An upper-back and shoulder exercise performed on an incline bench with the arms moving in a T-shaped path. It emphasizes the rear deltoids, trapezius, rhomboids, and scapular control.
Back · Intermediate
One-Arm Low Cable Seated Row
The Single Arm Low Cable Seated Row is an isolation exercise targeting the latissimus dorsi, rhomboids, and biceps. It involves pulling a cable handle towards your torso while seated, focusing on unilateral muscle engagement and improving muscular balance.
Shoulders · Beginner
Bent Over Dumbbell Lateral Raise
Bent-over lateral raises target the posterior deltoids, upper back, and trapezius muscles. This exercise is performed by bending at the hips with a neutral spine and lifting weights to the side, focusing on shoulder abduction.
Shoulders · Beginner
Arm Circles
An unloaded standing warm-up exercise for active shoulder mobility. Both extended arms move together through full circles in one direction, accompanied by natural movement of the shoulder blades.
