If you’re looking to stand taller, feel stronger, and give your shoulders that sculpted look, it’s time to show some love to your rear delts – the unsung heroes at the back of your shoulders. These small but mighty muscles are key to better posture, upper body strength, and overall balance.

In this guide, we’ll tell you why these muscles matter and how to target them with fun, effective exercises. Let’s get into it!

Why Are Rear Shoulder Muscles Important?

Your rear delts do a lot more than you think! From helping you crush those rows to keeping your posture on point, they’re the MVPs of your upper-body workouts.

Think of your rear delts as your secret weapon for standing tall and keeping strong. They stabilise your shoulders, improve alignment, and keep you injury-free during workouts. But here’s the thing, in our tech-heavy world, hours of scrolling and slouching can weaken these muscles, leading to that dreaded hunched-over look.. And nobody wants that!

By strengthening your rear delts, you can counteract the sins of screen time and can show off a 10/10 posture, whilst adding definition to your upper body.

Benefits of Strong Shoulders

Here’s what focusing on your rear delts can do for you:

• Strengthening your rear delts improves your posture and helps you stand tall.

• Balanced shoulder muscles create a more proportional look for your upper body.

• They help reduce your risk of injuries during workouts, especially for those who love to lift heavy.

• Bonus, strong shoulders also enhance your performance in pulling and overhead movements. Win win!

Top Exercises for Shoulders

Here we’ve rounded up the best moves to help you target and tone those rear delts, whether you’re a newbie or a seasoned gym-goer.

1. Reverse Fly 

Want to tone your shoulders and perfect your posture? The reverse fly is a must-have in your workout routine.

How To:

• Grab a pair of dumbbells or set up a cable machine.

• Bend slightly at your hips, keeping your back flat, and raise your arms out to the sides until they’re level with your shoulders.

• Lower slowly and repeat until you complete your set.

Why should you give it a go?

This move sculpts your shoulders and strengthens your upper back. But if you want some variety, try it seated on an incline bench or use resistance bands for a bigger burn.

2. Rear Delt Fly (Cable Machine)

The rear delt fly on a cable machine is another great exercise for building the shoulders of your dreams. Using cables provides continuous tension, which helps fully engage the muscle.

How To:

• Position yourself facing the cable machine with the pulleys adjusted to chest level.

• Cross over the handles to create an X-formation.

• Draw your arms backwards, keeping them straight and squeeze your shoulder blades at the top of the movement. Keep a slight bend in your elbows for greater control and to protect your shoulder joints.

This move zeros in on those shoulder muscles, helping you strengthen them while improving your shoulder control and stability. Think of it as a great way to keep your shoulders in check and feeling steady as you tackle other exercises.

3. Face Pulls

Face pulls are a very popular exercise and you’ve probably seen people performing it in the gym many times before. 

How To:

• Attach a rope to a high pulley on a cable machine.

• Pull the rope towards your face with your elbows high, squeezing your shoulder blades together at the top.

So why is it so popular? This one’s all about balance. It’s a top move for activating your rear delts and keeping your shoulders healthy.

4. Bent-Over Lateral Raises

This classic shoulder sculptor deserves a spot in your workout.

How To:

• Choose your dumbbells, bend at your hips, and lift your arms to the sides until they’re shoulder height.

• Lower slowly and repeat. For another method, try a single-arm version to really zone in on each side.

Bent-over lateral raises are great for focussing on your rear delts, making it a go-to for your next shoulder workout.

5. Reverse Pec Deck Machine

If you’ve not tried the reverse pec deck machine before, then where have you been?! It’s one of the best exercise machines  for developing your shoulder muscles.

How To:

• Sit with your chest against the pad and grip the handles in front of you.

• Pull the handles back until your arms extend to the sides, then slowly return to the starting position.

• Adjust the seat height to ensure the machine targets the shoulder muscles specifically and not the upper back or traps.

The reverse pec deck machine is super user-friendly, so it’s perfect for beginners who want to target their shoulder muscles with proper form. If you need help using this machine or any equipment in our gym, our friendly staff are always available to demonstrate these exercises, ensuring you can perform them safely and effectively.

Structuring a Rear Delt Workout

To create a shoulder routine of dreams, mix and match 2–3 rear delt exercises to keep things fresh and fun. Here’s an example:

• Start with face pulls to activate your shoulder muscles and upper back, preparing your shoulders for more focused movements.

• Next up - reverse flys to build strength and improve the shape of your shoulders.

• Finish with the reverse pec deck to isolate the shoulder muscles and focus on proper form.

Perform 2–3 sets of 12–15 repetitions for each exercise. Adjust the weights as needed to challenge yourself safely while keeping your form correct.

FAQs

What are the best rear delt exercises at the gym?

Any of the exercises we’ve mentioned are a great place to start if you’re looking to strengthen and tone your shoulders. They’re simple to pick up and easy to fit into your workouts. If you’re after a bit of extra guidance, our PTs can help create a plan that’s just right for you.

Why are rear delts important?

Rear delts are your secret weapon for better posture, stronger shoulders, and a more balanced look. They’re great for helping undo the effects of sitting too much or hunching over screens all day. Plus, strong rear delts mean healthier shoulders and better overall body alignment.

How often should I train my rear delts?

You can work your rear delts 1–2 times a week. They’re a perfect match for back day since pulling movements naturally engage those muscles. Keep it consistent, and don’t forget to listen to your body if you need to tweak your routine.

Can I train rear delts at home?

Absolutely! Moves like bent-over lateral raises and reverse flys are perfect for a home setup with dumbbells or resistance bands. While they’re super convenient, for the best long-term results, give our top-notch equipment at Village Health & Wellness Clubs a go!

Tips for Better Results

• Take your time with each exercise and focus on controlled movements to make sure your shoulder muscles are doing the work. No need to rush through – going slow helps you get the most out of it.

• Start light and master your form first. Once you’re feeling confident, you can gradually up the weight to keep challenging yourself.

• Make sure you’re moving through the full range of motion with each rep. It’ll not only build strength but also improve your flexibility.

• Need a bit of extra help? Our personal trainers are here to create a plan just for you.

Build Stronger Shoulders with Village Health & Wellness Clubs

At Village Health & Wellness Clubs,  we’ve got everything you need to level up your rear delt game. From state-of-the-art equipment to supportive staff ready to guide you, we’re here to help you achieve your goals. 

Visit our blog for more fitness tips. Ready to get started? You can explore our memberships, classes and find your nearest Village Health & Wellness Clubs today. Let’s build that strong, confident posture together!