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Exercises/Rear delts

The best rear delt exercises, rated

11 rear delt exercises, from the highest rated to the most situational. Each one with how to do it, the rep range and alternatives.

Rating S: Top picks 2

Rating SMachineReverse Pec DeckStable, constant tension and easy to load: the best rear-delt option.How to do it Rating SMachineSingle-Arm Reverse Pec DeckSame machine as the reverse pec deck, but sideways one arm at a time: more range in the stretch.How to do it

Rating A: Great choices 5

Rating ACableCable Reverse FlyConstant tension through the whole range.How to do it Rating ACableChest-Supported Cable Reverse FlyThe chest support takes your lower back and momentum out of it, the cable gives tension through the whole range.How to do it Rating ADumbbellChest-Supported Dumbbell Reverse FlySupporting the torso makes the dumbbell version strict and suitable for home.How to do it Rating ACableLying Face PullLying down you can’t help with your torso, so it loads better than the standing face pull (How to do it Rating ACableSingle-Arm Cable Reverse FlySame resistance profile as the cable reverse fly, but one side at a time: more range past the midline and easier to feel.How to do it

Rating B: Good choices 3

Rating BDumbbellBent-Over Dumbbell Reverse FlyWorks, but the torso quickly starts swinging along.How to do it Rating BCableFace PullGood rear-delt and rotator cuff exercise, but no hypertrophy data and often performed trap-dominant.How to do it Rating BDumbbellRear Delt RowAcceptable, but the lats and traps quickly take over.How to do it

Rating C: Situational 1

Rating CBand, ball or wheelBand Pull-ApartGreat warm-up, but too little tension to really grow.How to do it

Also trains your rear delts

Exercises for other muscles where your rear delts help.

Rating SMachineChest-Supported Machine RowNo lower-back or balance limit, full stretch, easy to overload: the best all-round back exercise.How to do it Rating SMachineIso-Lateral RowThe well-known plate-loaded chest-supported row (e.g.How to do it Rating SCableLat PulldownStable, full lat stretch, easy to load: a consensus top pick.How to do it Rating ACableCable Y-RaiseGood tension in the stretch for the side delts, but trickier to set up.How to do it Rating ADumbbellChest-Supported Dumbbell RowThe chest-supported principle with just a bench and dumbbells.How to do it Rating AMachineChest-Supported T-Bar RowThe chest support takes the lower back out of it (unlike the regular T-bar row), so you can train heavy and close to failure.How to do it

Plan your training

What is progressive overload?Four ways to keep making progress, and how fast to go.Read How many sets per muscle per week?The weekly volume that builds muscle.Read One-rep max calculatorYour max from any hard set, and the weight for 2 to 12 reps.Read

How we rate exercises

Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.

Questions about
rear delt training

What is the best rear delt exercise?

There is no single best one. In Mitta’s library, the highest rated rear delt exercises are the reverse pec deck, single-arm reverse pec deck, cable reverse fly and chest-supported cable reverse fly. Pick the one that suits your equipment and feels best.

Can I train my rear delts at home?

Yes. Exercises that need little more than dumbbells or your body weight include the chest-supported dumbbell reverse fly, bent-over dumbbell reverse fly, rear delt row and band pull-apart.

How many rear delt exercises should I do?

One or two per workout is enough for most people. What matters more is the number of hard sets per week. How many sets per muscle per week?

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