Fitness · How-To
How To Train Rear Delts Without Guessing
The rear deltoids, or posterior deltoids, are often the unsung heroes of a balanced physique. Located at the back of your shoulders, these small but mighty muscles play a crucial role in posture, shoulder stability, and creating that well-rounded athletic look. If you feel like your shoulder training has been missing a piece of the puzzle, focusing on the rear delts is likely the missing link.
Developing these muscles doesn't require complex machinery or heavy loads. By understanding how to move your arms in relation to your torso, you can effectively activate these muscles. This guide is for general information only. If you are experiencing pain, injury, or symptoms that concern you, consult a qualified medical professional before proceeding.
What you'll need
A pair of dumbbells, a cable machine with a handle attachment, or a resistance band.
Understanding the Biomechanics
The primary function of the rear deltoid is horizontal abduction—bringing your arm away from the midline of your body while your torso is horizontal. To isolate them, your goal is to minimize the involvement of the larger back muscles, like the latissimus dorsi, by keeping your arms relatively straight or with a fixed, slight bend in the elbow during the movement.
The Bent-Over Dumbbell Reverse Fly
To perform this, hinge at your hips so your torso is nearly parallel to the floor. With a light dumbbell in each hand and palms facing each other, maintain a neutral spine. Leading with your elbows, lift your arms out to the sides until they are in line with your shoulders. Focus on squeezing the muscles at the back of your shoulders at the top of the movement, rather than just swinging the weight.
Cable Face Pulls
Set a cable pulley to about eye level. Grasp the rope attachment and step back to create tension. Pull the center of the rope toward your forehead, separating your hands and flaring your elbows outward. This variation is excellent for shoulder health and hits the rear delts alongside the muscles of the upper back. Ensure you are pulling toward your face, not your chest, to maximize rear delt engagement.
The Importance of Intent
Because the rear delts are small, they respond best to controlled, intentional movement rather than heavy, momentum-driven reps. Choose a weight that allows you to maintain perfect form for 12 to 15 repetitions. If you find yourself jerking your torso to move the weight, it is likely too heavy. Focus on the 'mind-muscle connection' by consciously feeling the back of your shoulders doing the work.
Common mistakes
Common errors include using too much momentum (swinging), shrugging your traps instead of moving through the shoulders, and failing to hinge at the hips properly. If you feel the movement primarily in your lower back, your posture may be failing; keep your core braced to protect your spine throughout the exercise.
Modifications
For beginners, start with light resistance bands to master the range of motion before moving to dumbbells. If you experience discomfort when bent over, perform rear delt flys while seated on an incline bench with your chest supported, which stabilizes the torso and removes pressure from the lower back.
Targeting your rear delts is an excellent way to improve your shoulder stability and overall aesthetic balance. By prioritizing form over weight and focusing on the squeeze, you will notice improvements in both your posture and your pulling strength. Remember to stay consistent and listen to your body.
If you are struggling with your mental health, please reach out to a qualified professional or contact a crisis line in your country.
Common questions
How often should I train my rear delts?
Since they are often recruited during back exercises, training them 2 to 3 times per week as part of your pull or shoulder sessions is generally effective for most people.
Should I feel this in my traps?
While your traps will naturally stabilize the movement, you should aim to minimize trap involvement by keeping your shoulders pulled down away from your ears and focusing the contraction specifically on the back of the shoulder.
Can I train rear delts if I have shoulder pain?
This guide is for general information only. If you are experiencing pain, injury, or symptoms that concern you, consult a qualified medical professional before proceeding to ensure the movements are safe for your specific situation.
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+ Share your workoutThis guide is general information, not medical advice. If you are experiencing pain, symptoms, or distress that concern you, consult a qualified professional. If you are struggling with your mental health, please reach out to a qualified professional or a crisis line in your country.