Rear delt exercises
48 exercises, 2 pages
Filters in the catalogueMost often with: dumbbell, cable Machine, bodyweight
Rear shoulders · Beginner
Static Rear Deltoid Stretch
A standing, self-assisted cross-body shoulder stretch in which the end position is held steadily for a set time. It targets the back of the shoulder, especially the rear deltoid, without external weights or repeated arm movements during the hold.
Back · Beginner
Resistance Band Supinated Grip Pull Apart
A standing band exercise for the upper back and rear shoulders. Its palms-up grip distinguishes this variation from an overhand pull-apart, with the arms moving apart against elastic resistance.
Back · Intermediate
Smith Machine Bent-Over Row (Underhand Grip)
A horizontal pulling exercise performed with a supinated grip. The underhand grip changes the arm path and increases biceps involvement while the torso remains hinged and stable.
Back · Intermediate
Smith Machine Bent-Over Row (Overhand Grip)
A bent-over pulling exercise on a fixed bar path using an overhand grip. It emphasizes the upper back, lats, rear deltoids, and scapular control in a guided row variation.
Shoulders · Advanced
Handstand Hold
An advanced bodyweight exercise that primarily targets the shoulders, arms, and core. It involves balancing the body upside down with hands placed on the ground and feet elevated, requiring strength, stability, and control.
Shoulders · Intermediate
Barbell Rear Delt Raise
A bent-over shoulder isolation exercise that emphasizes the rear deltoids. The position also requires controlled support from the upper back and trunk.
Shoulders · Intermediate
Cable Y Raise
A shoulder and upper-back exercise that raises the arms along a Y-shaped path against cable resistance. It emphasizes the lower trapezius, rear shoulders, and scapular control.
Shoulders · Intermediate
Dumbbell Incline Rear Lateral T Raise
The Dumbbell Incline Rear Lateral Raise is an isolation exercise targeting the rear deltoids, as well as engaging the upper back muscles including the rhomboids and trapezius.
Shoulders · Intermediate
Dumbbell Rear Delt Row
A dumbbell pulling exercise that emphasizes the rear deltoids, upper back, and trapezius. Its elbow path distinguishes it from a conventional dumbbell row focused on the lats.
Rear shoulders · Beginner
Dynamic Rear Deltoid Stretch
A standing, self-assisted cross-body shoulder stretch performed through controlled entry-and-return movements without a sustained end-position hold. It focuses on the back of the shoulder without external weights.
Shoulders · Intermediate
One-Arm Cable Rear Delt Fly
The Single Arm Cable Rear Delt Fly is an isolation exercise targeting the rear deltoid muscles.
Back · Intermediate
Barbell Incline Wide Grip Row
A compound exercise targeting the upper back, specifically the rhomboids, trapezius, and rear deltoids. It also engages the biceps and forearms as secondary muscles. This exercise is performed on an incline bench to emphasize the upper portion of the back.
Legs · Advanced
Assault Air Bike
A high-intensity cardio machine that combines the benefits of cycling and upper body workouts.
Shoulders · Intermediate
Chest Supported Lateral T Raise
An isolation exercise targeting the rear deltoids, with secondary engagement of the upper back muscles. This exercise is performed on an incline bench set at an angle greater than 45 degrees, allowing for optimal isolation of the rear delts while minimizing lower back strain.
Back · Intermediate
Pendlay Row
A barbell exercise that targets the upper back, lats, and traps. It emphasizes strict form and explosive power from a dead stop position, making it an effective movement for building strength and muscle mass in the back.
Shoulders · Advanced
Dumbbell Snatch
The one-arm dumbbell snatch is a dynamic, full-body exercise that primarily targets the shoulders, back, and legs. It enhances power, coordination, and explosiveness by involving multiple muscle groups in a single, fluid motion.
Shoulders · Beginner
Cable Seated Rear Lateral Raise
A seated cable isolation exercise for the rear deltoids. Cable resistance maintains tension while the seated position limits momentum from the lower body.
Back · Intermediate
Cable Seated Row Neutral Grip
A compound exercise that targets the muscles of the upper back, including the latissimus dorsi, rhomboids, and trapezius.
Back · Intermediate
Barbell Rear Delt Row
A bent-over barbell pull that emphasizes the rear deltoids, upper back, and trapezius. Its elbow path distinguishes it from a standard barbell row focused on the lats.
Back · Beginner
Chest-Supported EZ-Bar Row
A bilateral row performed against an incline bench with a bent EZ-type bar. The outward elbow path combines rear-shoulder work with scapular retraction while the bench supports the trunk.
Shoulders · Intermediate
Trap Y Raise
An isolation exercise targeting the trapezius muscles, particularly the lower and middle fibers, as well as the rear deltoids. It is performed with light weights to focus on muscle activation and improve shoulder stability and posture.
Shoulders · Beginner
Seated Bent Over Dumbbell Lateral Raise
Targets the posterior deltoids, trapezius, and rhomboids. This exercise enhances shoulder stability and improves upper back strength. It is performed while seated, which helps isolate the muscles by minimizing momentum.
Shoulders · Intermediate
Cable Incline Y Raise Back Supported
An isolation exercise targeting the upper back and shoulders, specifically the rear deltoids, trapezius, and rhomboids. This exercise is performed on an incline bench with cables, allowing for a controlled range of motion and constant tension on the muscles.
Shoulders · Beginner
One-Arm Dumbbell Supported Bent Over Lateral Raise
An isolation exercise targeting the posterior deltoids.
