Rear Deltoid / Posterior Deltoid Exercises

Located at the rear of the shoulder (not the shoulder blade), the rear deltoids or, to be more precise, the posterior deltoids are one of three muscle locations within the overall deltoid muscle.

Rear deltoid exercises take place most commonly when an exercise is performed in a bent-over position. This bodily placement allows for effective targeting of the rear deltoids.

A list of rear deltoid / posterior deltoid exercises:

Focusing on the rear (posterior) deltoids, bent-over cross cable laterals make use of the cable machine by starting with the arms crossed in front of the body, then using the rear deltoid to pull the cables out and away from the body.

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Bent-Over Lateral Raises (Dumbbell)

Bent of lateral raises allow for great isolation of the rear deltoid. The trapezius and outer back are also significantly involved, especially towards the end of the movement.

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Bent-Over Rows (Barbell)

Bent-over barbell rows is a great exercise that engages the upper back, outer back, lats, and rear shoulders in one powerful motion.

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External Arm Rotations (Cable)

Similar to rear deltoid laterals, external arm rotations are a more challenging way to primarily target the rear deltoids, as well as the outer and upper back.

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Lying Side Laterals

A nearly forgotten exercise, lying side laterals are performed on a flat bench allowing the individual to target the lateral and posterior deltoids.

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One-Arm Cross Cable Laterals

Using the single-grip attachment and an arcing motion, one-arm cross cable laterals target the rear deltoids throughout the entire range of motion.

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One-Arm Rows / Bent-Over Rows (Dumbbell)

Working a single side of the back at a time, one-arm rows is a great way to focus on the lats, upper back, outer back, and rear deltoids.

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Rear Deltoid Laterals (Pec Deck)

Rear-deltoid laterals are beneficial for working the rear deltoids (primarily), outer back, and trapezius (upper back).

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Rear Military Press (Barbell)

Rear military presses are a fundamental strength and mass building exercise that place focus on the middle and rear deltoids.

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T-Bar Rows

A phenomenal exercise that allows for power lifting, the t-bar row focuses primarily on the muscles of the back with emphasis placed on the lower aspect of the trapezius.

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T-Bar Rows with Chest Support

Useful for targeting the lower aspect of the trapezius, t-bar rows with chest support allow for this exercise to be performed without requiring the use of the lower back to support the rest of the body.

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Upright Rows (Barbell)

Upright rows are a classic exercise that primarily works the shoulder and upper back muscles.

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Upright Rows (Cable)

Upright rows are a classic exercise that primarily work the shoulder and upper back muscles.

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