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Exercises that train the Rear delts

40 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.

Rear delts

The fastest way to train the Rear delts is Face Pull, which covers 90% of a session on its own.

The posterior deltoid pulls the upper arm backwards. It is the most commonly under-trained muscle in the shoulder: pressing does nothing for it, and most rows load the back before the shoulder, so a dedicated rear-delt movement is usually the only thing that reaches it.

Equipment that can take Rear delts all the way to a session target on its own: Resistance bands, Barbell, Cable machine, Dumbbells, Kettlebells, Machines, Suspension trainer.

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

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