9 bodyweight rear delt exercises
Movements in Handler's library that train the rear delts as a primary muscle and use bodyweight. Sorted by difficulty; 5 are beginner-friendly. Each page has form cues, mistakes, programming ranges by goal, and joint modifications.
Page updated Handler exercise library
- Exercises
- 9
- With video demo
- 9
- Bodyweight
- 9
- Timed holds/intervals
- 2
Bodyweight exercises for other muscles
Beginner (5)
- 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 (2)
Advanced (2)
Questions about this list
How many bodyweight rear delt exercises are there?
9 exercises in Handler's library train the rear delts as a primary muscle using bodyweight only. 5 of them are tagged beginner.
Can I train the rear delts with just bodyweight?
Yes. The list above covers 9 options across difficulty levels, and each page includes an easier and harder variation from the same progression chain where one exists.
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