Metal Strength

Rear delts

Rear shoulder work from fly, face pull and row variations.

Pull148 Exercises

Exercises that train the Rear delts

How to train it

Train the Rear delts with 2–4 of the movements above. Cover different angles, use 2–4 sets each in a 6–15 rep range, and progress the load over time. Pair primary lifts with assisting movements for complete development.

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Rear delts FAQ

What are the best exercises for the Rear delts?

Band Face Pull, Band Front Face Pull, Band Reverse Fly and Barbell Rear Delt Raise are among the most effective rear delts exercises. Pair a heavy compound movement with one or two assistance exercises to train the rear delts through its full range.

How often should you train the Rear delts?

Training the rear delts two to three times per week, with roughly 10–20 hard sets in total, works well for most lifters. Leave about 48 hours between demanding rear delts sessions so the muscle can recover and grow.

Related muscles

Lats

Wide back work through vertical pulls, rows and pullovers.

Upper back

Rhomboids and mid traps for rows, scapular control and posture.

Traps

Upper traps and trap-dominant pulls, shrugs and carries.

Neck

Neck flexion and extension for a thicker, more resilient neck.