5 Rear Delt Exercises for a Strong and Sculpted Back


If you are looking to build a strong and sculpted back, you need to focus on your rear delts. This small muscle group is often neglected, but it is essential for creating a well-rounded and balanced physique. In this blog post, we will discuss five exercises that will help you strengthen and tone your rear delts. Let’s get started!

1.) Standing bent-over lateral raise:

A car parked in a parking lot

This exercise is a great way to target your rear delts while also incorporating some core work. To perform the standing bent-over lateral raise, start by standing with your feet shoulder-width apart and your knees slightly bent. Bend forward at the hips until your torso is parallel to the ground. From here, raise your arms out to the sides until they are parallel to the ground. Slowly lower your arms back to the starting position and repeat for 12-15 reps.

2.) Rear deltoid machine:

A close up of a car

If you are looking for a more isolated rear delt exercise, the rear deltoid machine is a great option. This exercise can be performed using a cable machine or a dedicated rear delt machine. To begin, adjust the seat of the machine so that your arms are in line with your shoulders. From here, grasp the handles and slowly lift your arms out to the sides. Squeeze your rear delts at the top of the movement and slowly lower your arms back to the starting position. Repeat for 12-15 reps.

3.) Single-arm bent-over row:

The single-arm bent-over row is another great exercise for targeting your rear delts. This exercise can be performed using a dumbbell or a kettlebell. To begin, hold the weight in your left hand and place your right hand on a bench or chair for support. Bend your knees and hinge at the hips until your torso is parallel to the ground. From here, row the weight up to your side, keeping your elbow close to your body. Slowly lower the weight back to the starting position and repeat for 12-15 reps. Repeat on the other side.

4.) Cable machine high pull with ropes:

This exercise is a great way to target your rear delts while also incorporating some upper-body work. To begin, adjust the pulleys of a cable machine so that they are at shoulder height. Attach the rope handles and stand in between the pulleys. Start with your arms extended in front of you and your palms facing each other. From here, drive your elbows back and squeeze your rear delts as you pull the ropes up to your chin. Slowly lower the ropes back to the starting position and repeat for 12-15 reps.

5.) Assisted pull-up:

The assisted pull-up is a great exercise for targeting your rear delts. This exercise can be performed using a resistance band or an assisted pull-up machine. To begin, place the band around your knees and grip the bar with an overhand grip. From here, drive your elbows back and squeeze your rear delts as you pull yourself up to the bar. Slowly lower yourself back to the starting position and repeat for 12-15 reps.

Final Verdict

Rear delt exercises are essential for creating a strong and sculpted back. In this blog post, we discussed five rear delt exercises that will help you achieve your fitness goals. Give these exercises a try and let us know how they work for you! As always, consult with a doctor or certified personal trainer before beginning any new workout

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