17 rear delt exercises, sorted by difficulty
Every movement in Handler's library that trains the rear delts as a primary muscle. 10 are beginner-friendly and 10 need no equipment. Open any exercise for form cues, common mistakes, programming ranges by goal, and modifications for sensitive joints.
Library data updated Handler exercise library
- Exercises
- 17
- With video demo
- 17
- Bodyweight
- 10
- Timed holds/intervals
- 5
Rear delt exercises by equipment
Movement patterns here
Beginner (10)
- Band Face PullRear delts, Upper back · Resistance band · Video
- Band Face Pull Warm-UpRear delts, Upper back · Resistance band · Video
- Band Pull-ApartRear delts, Upper back · Resistance band · Video
- Band Pull-Apart Warm-UpRear delts, Upper back · Resistance band · Video
- Chest-Supported Rear Delt FlyRear delts · Dumbbell + Incline bench · Video
- Cross-Body Shoulder StretchRear delts, Shoulders · Bodyweight · Video
- Prone W RaiseRear delts, Upper back · Bodyweight · Video
- Superman RowUpper back, Rear delts · Bodyweight · Video
- Thread-the-Needle StretchUpper back, Rear delts · Bodyweight · Video
- Wall AngelUpper back, Rear delts · Bodyweight · Video
Intermediate (4)
Advanced (3)
Questions about this list
How many rear delt exercises are in the database?
17 exercises list the rear delts as a primary muscle. 10 are tagged beginner and 10 need no equipment.
What equipment do most rear delt exercises use?
Beyond bodyweight options, the most common equipment for rear delts work in this library is resistance band (4), dumbbell (2), cable machine (1).
Which movement patterns train the rear delts?
In this library the rear delts show up mainly in horizontal pull movements (6), isolation movements (6), warm-up movements (3). Open any exercise for its form cues, mistakes, and programming ranges.
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