If you're looking to add some size and strength to your rear delts you're in luck. There are a number of exercises that can help you achieve it, but it’s going to take a lot of work to get that broad back and shoulders look. A lot of people neglect rear delts, focusing on the front instead, but it takes more than that to get the commanding physique rear delt gains provide. So, here’s 10 of the best rear delt workouts you can pick and choose to add to your routine depending on what equipment you’ve got access to.
Seated rear delt fly
1. Sit on the edge of a sturdy bench or chair and place your feet flat on the ground.
2. Hold a weight in each hand with your palms facing each other.
3. Lean forward slightly and slowly raise your arms out to the sides until they are parallel with the floor.
4. Hold for 1-2 seconds before slowly lowering them back to the starting position.
5. Repeat for 10-12 reps.
Standing rear delt fly
1. Start by standing with your feet shoulder-width apart and your core engaged.
2. Hold a weight in each hand with your palms facing your thighs.
3. Bend your elbows and lift the weights towards the back of your head.
4. Keep your shoulders down and your core engaged as you extend your arms back to the starting position.
5. Repeat for 12-15 reps.
Prone rear delt fly
1. Lie face down on an exercise mat, keeping your head and neck supported.
2. Bend your right elbow and position your hand close to your right shoulder.
3. Extend your left arm out to the side and hold onto the weight stack or band.
4. Keeping your back flat, slowly raise your left arm until it's in line with your shoulder.
5. Pause and then slowly lower the weight back to the starting position
Bent-over rear delt fly
1. Start by standing with your feet hip-width apart and holding a weight in each hand with your arms extended straight in front of you.
2. Bend at your hips and waist until your torso is nearly parallel to the floor, then slowly lower your arms to the sides of your body.
3. Squeeze your shoulder blades together as you raise your arms back to the starting position.
4. Repeat for 12-15 reps.
5. Finish by performing 3-5 sets of 12-15 reps.
Lying rear delt fly
1. Lie flat on your stomach on an exercise bench, with your head and chest off the bench and your legs together.
2. Place your hands flat on the bench next to your hips, with your palms down.
3. Keeping your elbows slightly bent, lift your upper body off the bench while simultaneously raising your legs in the air, so that you are in a straight line from head to heels.
4. Hold for two seconds, then slowly lower your body and legs back to the starting position.
5. Repeat for 12-15 reps.
Reverse pec deck fly
1. Choose the weight you will use
2. Lie down on your back on a bench and hold the weight in your hands above your chest with your elbows slightly bent
3. Bring the weight down towards your chest until your elbows are at a 90-degree angle
4. Keeping your elbows bent, lift the weight back up to the starting position
5. Repeat
Seated cable row
1. Sit on the bench and position the pulley above your head.
2. Grasp the handle with your palms facing each other.
3. Lean back slightly and pull the handle towards your chest.
4. Hold for a second before slowly releasing the handle back to the starting position.
5. Repeat for the desired number of reps.
One-arm dumbbell row
1. Start by positioning a weight bench in the middle of your workout area. Then, place a dumbbell on one end of the bench.
2. Next, place your left hand and left knee on the bench with your right hand grasping the dumbbell.
3. Keeping your back flat, lift the weight to the side of your chest.
4. Pause and then slowly lower the weight back to starting position.
5. Repeat for desired reps and then switch sides.
T-bar row
1. Choose the weight you will be using for your t-bar row workout.
2. Position the t-bar so that the handle is at shoulder height.
3. Step forward so that your body is in line with the bar.
4. Retract your shoulder blades and bend your elbows to pull the bar towards your chest.
5. Pause briefly, then slowly lower the bar back to the starting position.
Machine row
1. Choose the weight you will use for your machine row workout.
2. Adjust the machine to fit your height and body size.
3. Sit on the machine with your back straight, feet flat on the ground, and grip the handle with your palms facing down.
4. Pull the handle toward your chest, keeping your elbows close to your sides.
5. Pause briefly before slowly releasing the handle back to the starting position.
