17 exercises
Rear shoulder exercises
17 exercises that work your rear shoulders, grouped by what you need. Each one shows how to do it, what you should feel and the common mistake.
Body weight
Dumbbells
Dumbbell rear delt flyRear shoulders
Lying one-arm lateral raiseRear shoulders, Side shoulders
Lying rear lateral raiseRear shoulders
Reverse fly with external rotationRear shoulders
Chest-supported rear delt raiseRear shoulders
Seated bent-over rear delt raiseRear shoulders
Bent-over reverse flyRear shoulders, Upper backBands
Band reverse fly
Band pull apartBarbell
Barbell rear delt rowCables
Face pullRear shoulders, Upper back
Seated cable lateral raiseRear shoulders
Bent-over low cable rear lateralRear shoulders
Cable rear delt flyRear shoulders
Cable rope rear delt rowRear shoulders, Upper backMachines
Reverse pec deckExercises by muscle
ChestFront shouldersSide shouldersTricepsBicepsForearmsLatsUpper backLower backAbsObliquesGlutesQuadsHamstringsInner thighsCalvesHip flexors
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition.
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