About rear delts
The posterior deltoid is the back of the shoulder cap. It pulls the arm backward and out to the side, and works with the upper back to keep the shoulders balanced against all the pressing.
Choosing between these exercises
Reverse flyes, face pulls and band pull-aparts all move the arms back with the elbows out. They use light loads, so slow control matters more than weight. Cable external rotation works the back of the shoulder through a turning movement instead of a pull.
At a glance
| Guides | 6 |
|---|---|
| Equipment | cables (3), resistance bands (1), dumbbells (1), machines (1) |
| Levels | 5 beginner, 1 intermediate |
| Movement patterns | Horizontal pull (5), External rotation (1) |
| Most common supporting muscles | rhomboids (6), traps (6), rotator cuff (1) |
Where to start
These guides are rated beginner level: Bent-over dumbbell reverse fly, Cable face pull, Cable rear-delt fly, Band pull apart and Machine rear delt fly.
All 6 guides
Grouped by movement pattern. Each line shows the equipment, the level and the supporting muscles from that guide.
Horizontal pull (5)
- Band pull apart — Resistance bands, beginner; also works rhomboids and traps
- Bent-over dumbbell reverse fly — Dumbbell, beginner; also works rhomboids and traps
- Cable face pull — Cable, beginner; also works traps, rhomboids and rotator cuff
- Cable rear-delt fly — Cable, beginner; also works rhomboids and traps
- Machine rear delt fly — Machines, beginner; also works rhomboids and traps
External rotation (1)
- Cable external rotation — Cable, intermediate; also works rhomboids and traps
Common questions
How many rear delt exercises does One Fitness Hub explain?
6 guides in the Workout Explorer train rear delts as their main muscle, each with numbered steps, form cues and common mistakes. They cover cables, resistance bands, dumbbells and machines.
Which rear delt exercises are best for beginners?
5 of the 6 guides are rated beginner level, including Bent-over dumbbell reverse fly, Cable face pull, Cable rear-delt fly and Band pull apart. Read the steps and cues first, and start gently.
What equipment do I need for rear delt exercises?
The guides use cables, resistance bands, dumbbells and machines.
More exercise guides by muscle and equipment
Browse every guide in the Workout Explorer. Search all 178 guides, watch the demonstrations and compare two exercises side by side.
By muscle
- Chest exercises
- Front delt exercises
- Lat exercises
- Quad exercises
- Glute exercises
- Hamstring exercises
- Biceps exercises
- Triceps exercises
- Calf exercises
- Rear delt exercises
- Ab exercises
- Oblique exercises
By equipment
- Barbell exercises
- Dumbbell exercises
- Cable exercises
- Bodyweight exercises
- Gym machine exercises
- Cardio exercises
- Mobility exercises
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.