Exercises For Rear Deltoids

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Best 13 Exercises For Rear Deltoids

by Valerie Zeller Valerie Zeller

Overhead Press
Overhead Press
Overhead Press

Overhead Pres

Overhead Press is a strength exercise that works your triceps, deltoids, rear deltoids and upper pecs and is a great easy move. When done correctly, it can effectively target your arms, chest, shoulders, upper body and upper chest. It requires barbell to do.

Clean And Jerk
Clean And Jerk
Clean And Jerk

Clean And Jerk

Clean And Jerk is a strength exercise that works your triceps, deltoids, rear deltoids and upper pecs and is a great moderate move. When done correctly, it can effectively target your arms, chest, shoulders, upper body and upper chest. It requires barbell to do.

Barbell Hang Clean
Barbell Hang Clean
Barbell Hang Clean

Barbell Hang Clean

Barbell Hang Clean is a strength exercise that works your traps, deltoids, rear deltoids and side deltoids and is a great simple move. When done correctly, it can effectively target your neck, shoulders, upper back and upper body. It requires barbell to do.

How to do Barbell Hang Clean

  • Start out by standing in front of a barbell with your feet shoulder width apart and squeezing the bar with a double overhand shoulder width grip.

  • Take the bar to around mid thigh level, holding your back straight, then stretch across your hips and knees aggressively pushing the weight upward and shrugging your shoulders around your ears at the same time.

  • Upon executing this move, stretch your wrists out and out pushing your body down and the barbell out into your arms.

  • You should see the bar set in a front squat stance with the elbows sticking forward, keeping the barbell in place.

  • When in place lower the body to a bottom squat posture to relieve the stress and healing phase of the previous move.

  • Hold the legs bent and body straight to better bear the weight.

  • Slowly and securely bring the weight back down to the starting point and perform for as many reps and sets as needed.

Inchworms
Inchworms
Inchworms

Inchworm

Inchworms is a bodyweight exercise that works your abs, triceps, deltoids, rear deltoids, front deltoids and side deltoids and is a great moderate move. When done correctly, it can effectively target your arms, core, shoulders, upper body and waist. It requires no equipment to do.

How to do Inchworms

  • Stand up with the legs upright. Bend over and hit the floor with both paws.

  • Move your hands forward while holding your legs straight so that you nearly end up in a push-up role.

  • Move your foot forward in quick movements holding your palms on the ground such that you wind up right in the beginning spot.

Thruster
Thruster
Thruster

Thruster

Thruster is a strength exercise that works your deltoids, lats, rear deltoids, front deltoids and side deltoids and is a great moderate move. When done correctly, it can effectively target your back, buttocks, legs, lower body, shoulders and upper body. It requires barbell to do.

Arm Circles
Arm Circles
Arm Circles

Arm Circle

Arm Circles is a bodyweight exercise that works your deltoids, rear deltoids, front deltoids and side deltoids and is a great basic move. When done correctly, it can effectively target your shoulders and upper body. It requires no equipment to do.

How to do Arm Circles

  • Start out standing up straight with your feet shoulder width apart with your arms stretched out to your sides so that you build a "T" form which will be parallel to the floor.

  • Slowly make loops with your arms sensing a tension in your shoulders while you begin to spin in a circular motion.

  • Start this motion for 10 to 20 seconds and move to the starting point.

  • Repeat with as many reps and sets as needed.

Lying Supermans Exercise
Lying Supermans Exercise

Lying Supermans Exercise

Lying Supermans Exercise is a bodyweight exercise that works your deltoids, spinal erectors, rear deltoids and side deltoids and is a great moderate move. When done correctly, it can effectively target your buttocks, legs, lower back, lower body, shoulders and upper body. It requires no equipment to do.

Knee To Chest Stretch
Knee To Chest Stretch
Knee To Chest Stretch

Knee To Chest Stretch

Knee To Chest Stretch is a bodyweight exercise that works your deltoids, quadriceps, hip flexors, rear deltoids, front deltoids and side deltoids and is a great basic move. When done correctly, it can effectively target your hips, legs, lower body, shoulders, thighs, upper body and upper legs. It requires no equipment to do.

How to do Knee To Chest Stretch

  • Start off lying with your back on a mat and knees drawn up against your face.

  • Then put your arms beneath your knees and draw them onto your elbows, experiencing a strain between your lower back and glutes.

  • Keep this position for 15 to 30 seconds and return back to the starting spot.

  • Continue for as many reps and length as needed.

Man Makers
Man Makers
Man Makers

Man Maker

Man Makers is a strength exercise that works your triceps, deltoids, rear deltoids, front deltoids and side deltoids and is a great moderate move. When done correctly, it can effectively target your arms, buttocks, legs, lower body, shoulders and upper body. It requires dumbbells to do.

Advanced Crane Sequence
Advanced Crane Sequence
Advanced Crane Sequence

Advanced Crane Sequence

Advanced Crane Sequence is a none exercise that works your biceps, triceps, deltoids, rear deltoids, front deltoids and side deltoids and is a great moderate move. When done correctly, it can effectively target your arms, shoulders and upper body. It requires mat to do.

Side Stretch
Side Stretch
Side Stretch

Side Stretch

Side Stretch is a bodyweight exercise that works your traps, deltoids, glutes, lats, obliques and rear deltoids and is a great basic move. When done correctly, it can effectively target your back, buttocks, core, legs, lower body, neck, shoulders, upper back, upper body and waist. It requires no equipment to do.

How to do Side Stretch

  • To begin this exercise; start off lying down flat on your back with your legs straight out and arms on their sides.

  • Remove the left leg and stretch it over your body so that it is across your right with the left foot on the surface.

  • Take your left arm and bring down the right knee down in place.

  • So put your alternative arm to the side and switch your head to the opposite direction.

  • Go back to the beginning point and perform the exercise to the opposite route.

  • Repeat this exercise for as many repetitions as required.

Supinated Grip Kettlebell Bent Over Row
Supinated Grip Kettlebell Bent Over Row

Supinated Grip Kettlebell Bent Over Row

Supinated Grip Kettlebell Bent Over Row is a strength exercise that works your deltoids, rhomboids and rear deltoids and is a great moderate move. When done correctly, it can effectively target your middle back, shoulders and upper body. It requires kettlebells to do.

Puppy Pose
Puppy Pose

Puppy Pose

Puppy Pose is a none exercise that works your deltoids, rear deltoids, front deltoids and side deltoids and is a great moderate move. When done correctly, it can effectively target your shoulders and upper body. It requires mat to do.

Looking for more?

Check out these 91 exercises which target your shoulders, upper body, arms, neck and upper back. Most of them require either barbell or no equipment, dumbbells, mat or kettlebells and you can do them either at gym or at home or outdoor.

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Frequently Asked Questions

How many exercises for rear deltoids are there?

Now we have 91 such exercises in our Directory.

What muscles do these exercises target?

Most of the exercises work deltoids, rear deltoids, side deltoids, front deltoids and triceps.

Where can one do these exercises?

You can do most of these exercises either at gym or at home or outdoor.