5 Effective Rear Delt Raise Variations For Powerful Rear Delts

First things first, let’s get down to facts. Strengthening your shoulders with the help of overhead presses, bench presses and frontal and lateral raises are all good, but they’re all going to amount to nothing if you don’t work your rear/posterior deltoids too.

And mind you, working your rear deltoids isn’t just a good idea but also a necessity as you risk shoulder injuries if you neglect these exercises. So yeah, some alterations to your workout schedule are going to have to be implemented, but hey, you gotta do what you gotta do if you want to stay in tip-top shape.

The posterior deltoid is a pretty important shoulder muscle too and assists in the movement of one's shoulders as well as the upper arms, and plays a key part in stabilising your shoulder, which means you got to train it, and train it well at that.

So without further ado let’s take a look at 5 impactful rear delt raise variations for strong growth.

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#1 Band Face Pull

The Band Face Pull is extremely proficient as a rear delt exercise, as it engages 2 of the 3 functions of the rear deltoids—horizontal abduction and external rotation of the upper arm bone. The tension created by the band charges up the rear delt, making the Band Face Pull a superb warm-up exercise.

Sets: 1-2

Reps: 10-15

Step 1: Tie a sturdy band to a squat rack pole or any other fixed pole structure and grab the band with both hands while your palms face each other.

Step 2: Take up a square or split stance, whichever is preferable to you, and move your arms back while keeping your elbows above shoulder level, and proceed to slightly rotate your shoulders at the end.

Step 3: Keep the above stance before easing yourself back into a standing position.

Next Up: Cable High Pulley Lateral Extension

#2 Cable High Pulley Lateral Extension

Also known as the Wolverine for obvious reasons, the Cable High Pulley Lateral extension is right up there as one of the best posterior exercises. The motions truly activate the rear deltoids, lats, middle and lower traps and rhomboids, as well as others areas.

Also, read 5 Powerful Deltoid Exercises for Bigger Delts.

Sets: 2-4

Reps: 10-15

Step 1: Strip the pulley of all its attachments, including its metal hook and proceed to fix it in on a higher setting in accordance with your height.

Step 2: Grab the ends of the pulley with your palms on the inward and proceed to grab the left pulley with your right arm and vice-versa.

Step 3: Strike a square stance and proceed to extend your arms simultaneously in a diagonal direction until your arms are beside you. Keep up the end position for a second by squeezing your upper back muscles and enforce the tension before easing into your original stance.

Next Up: Seated Cable Rope Face Pull

#3 Seated Cable Rope Face Pull

The Seated Cable Rope Face Pull shares some similarities to the Band Face Pull the only difference being that it accommodates more horizontal abduction and external rotation of the shoulder and heavier loading.

Sets: 2-4

Reps: 12-20

Step 1: Attach a sturdy rope to a cable pulley and sit upright while making sure to bend your knees a bit.

Step 2: Grab the rope tightly with your palms facing each other and proceed to drive your arms back while pulling the middle of the rope attachment in the direction of your forehead while keeping your arms above shoulder level.

Step 3: Rotate your shoulders at the end and give your upper back muscles a good squeeze before returning to your original stance.

Next Up: Wide Grip Inverted Row

#4 Wide Grip Inverted Row

The Wide Grip Inverted Row superbly works your rear delts along with the rest of your upper-back musculature. However, this exercise is one of the trickier ones so practice with caution!

Sets: 2-4

Reps: 8-15

Step 1: Adjust a barbell to your waist height or slightly below it and proceed to lie face-up under the barbell, with the bar directly above your chest and keep your heels together.

Step 2: Take hold of the barbell at a sufficient width so that your elbows are at a 90-degree angle at the end phase of the pull.

Step 3: Pull yourself up until your sternum touches the bar while keeping your elbows shoulder level. Maintaining a straight line from your head to ankles should be your main objective. Drop slowly until your elbows are fully extended and repeat the exercise.

Next Up: Dumbbell-Bent-Over Reverse Fly

#5 Dumbbell-Bent-Over Reverse Fly

The Dumbbell Bent-Over Reverse Fly is another top dumbbell exercise that develops the rear delt. Besides placing the rear delts at an excellent anti-gravity angle, the bent-over position also requires the posterior erectors to work, resulting in greater development.

Sets: 2-4

Reps: 10-20

Step 1: Take hold of a pair of dumbbells and grip them in a neutrally with your palms facing each other and maintain a square stance with your feet shoulder-width apart from each other.

Step 2: Make sure the dumbbells are under your chest while making sure you maintain a neutral neck position. Raise your arms outwards until they’re parallel to the ground while moving only the shoulders.

Step 3: Give your upper back muscles a good squeeze for a second before reverting to your original stance.