Exercises that train the Rear delts
26 movements in our catalog load the Rear delts, ranked by how much of one session's target each one covers on its own. A single exercise at 100% finishes that muscle for the day.
The fastest way to train the Rear delts is Face Pull, which covers 90% of a session on its own.
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
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Face Pull
90%
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Reverse Fly
90%
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Reverse Pec Deck
90%
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Bent-Over Reverse Fly
85%
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Band Pull-Apart
80%
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Seated Cable Row
70%
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Inverted Reverse Fly
70%
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Chest-Supported Row
65%
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Machine Row
60%
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Barbell Row
55%
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Dumbbell Row
55%
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T-Bar Row
55%
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ISO-Lateral Low Row
55%
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Two-Arm Kettlebell Row
55%
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ISO-Lateral High Row
50%
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Inverted Row
50%
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Lat Pulldown
30%
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Pull-Ups
30%
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Close-Grip Pulldown
25%
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V-Bar Pulldown
25%
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Chin-Ups
25%
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Assisted Pull-Ups
25%
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Band Lat Pulldown
25%
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Negative Pull-Ups
20%
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Straight-Arm Pulldown
15%
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Straight-Arm Band Pulldown
15%
Know what your whole week misses, not just one exercise
These percentages are what the app adds up. Tick what you already train and see which muscle groups your routine leaves short - free, no signup.
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