Rear Delt Workout
The rear deltoids are the most neglected part of most people's shoulders. While front and side delts get plenty of work from pressing, rear delts need direct training. Developed rear delts create 3D shoulders, improve posture, and protect against injury. This program fixes the rear delt gap.
Why Rear Delts Matter
The posterior deltoid pulls your arm back and rotates it externally. It's essential for shoulder health and balance. Most people have overdeveloped front delts and weak rear delts.
This imbalance contributes to rounded shoulders and shoulder problems. The internal rotators (front delts, pecs) overpower the external rotators, pulling shoulders forward.
Rear delt development transforms shoulder aesthetics. From the side and back, developed rear delts create the 3D look that flat shoulders lack.
Benefits of Rear Delt Training
3D Shoulders
Complete development from every angle.
Better Posture
Counteract forward shoulder rounding.
Shoulder Health
Balance internal and external rotators.
Injury Prevention
Reduce impingement and rotator cuff issues.
Improved Pressing
Balanced shoulders press more safely.
Athletic Performance
Better pulling and throwing mechanics.
Program Overview
Who it's for: Anyone with underdeveloped rear delts or shoulder imbalance
Don't have all this equipment? GymFriend can build you a custom program using whatever you have available.
Why These Exercises?
Each exercise in this program was selected for a specific reason. Here's why:
Dumbbell Rear Fly
Primary rear delt isolation exercise.
Cable Rear Delt Row (with Rope)
Rear delt and external rotation combined.
Resistance Band Seated Shoulder Press
High-rep rear delt activation.
Dumbbell Rear Fly
Gravity-assisted rear delt work.
Cable Rear Delt Row (with Rope)
Constant tension through range.
Dumbbell Rear Fly
Chest-supported for strict form.
The Complete 2-3 days Program
Follow this program consistently for best results. Start with weights that feel manageable and aim to increase gradually each week as you get stronger.
Want this program adjusted for your fitness level, goals, or schedule? GymFriend can create a personalized version just for you.
Building Rear Delts
- High frequency works—rear delts recover quickly.
- Lead with your elbows on all rear delt movements.
- Use lighter weight with perfect form.
- Band pull-aparts can be done daily.
- Don't let traps take over—focus on rear delts.
- Include rear delt work in every upper body session.
Edit your plan, track progress, and get realtime coaching
Frequently Asked Questions
How often should I train rear delts?
Rear delts recover quickly and can be trained frequently. 3-4 times per week works well, even daily for band pull-aparts.
Why can't I feel my rear delts?
You may be using too much weight or letting traps take over. Use lighter weight and focus on squeezing at the back of your shoulder.
Are face pulls enough?
Face pulls are excellent but include reverse flys for complete development. Both exercises hit rear delts differently.
Should I use heavy weight?
No—rear delts respond best to moderate weight with higher reps. Focus on the contraction, not the load.
Will this fix my rounded shoulders?
Rear delt training helps, but complete posture correction requires strengthening the entire posterior chain and stretching the front.