What exercise will strengthen my rear deltoids?

Chris Embry

A couple of exercises that will target your rear deltoids are Face Pulls and Band Pull Aparts. Band Pull Aparts can be done at home and only require a resistance band. Hold the band in front of you with a shoulder width grip and pull your arms apart until they are out to the side.

Face Pulls can be done by wrapping a resistance band around a pole or rack about shoulder height and pulling back with the elbows towards your head. Keep the elbows high to ensure you are targeting your rear deltoids. This exercise can also be done with a rope attached to a cable machine.


An exercise you can use to strengthen your rear deltoids is the prone ball horizontal abduction: 2-arm.  Use the technique described below to perform this exercise. Lie on your stomach on a stability ball with your legs extended, toes on the ground, belly button drawn-in, and glutes squeezed.  To start, hold a light dumbbell in each hand with your arms extended in front of your body.  Next, raise both of your arms with your thumbs pointed up so that from above your arms and body form a “T” position. Be careful not to shrug your shoulders or arch your back. Hold the top position for a second or two before returning your arms to the floor. Alternately, this exercise can be performed on a bench or the floor if a stability ball is unavailable.  To increase muscular endurance perform 12-20 repetitions for 1-3 sets, and to increase strength perform 8-12 repetitions for 2-4 sets.  

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.