Men Rear Delts Workouts

Rear-delt-focused workouts for men built around high-quality horizontal abduction volume, evidence-informed RIR targets, and realistic kilogram load progressions to improve shoulder balance and upper-back development.
All filters2Rear DeltsRemove Rear Delts filterMenRemove Men filter
Set load units

Workout 1

5 exercises15 sets

Men Rear Delts Hypertrophy Template

Rear Delts, Trapezius, Lats, Biceps

A rear-delt dominant pull session for men using machine, cable, and dumbbell variations with straight-set loading and RIR-based effort progression.

  1. 1
    Face Pull
    anatomy
    1Exercise

    Face Pull

    Rest 1m 30s

    • 115 reps x 18 kgRIR 3
    • 215 reps x 18 kgRIR 2
    • 315 reps x 18 kgRIR 1

    Brace ribs down, pull toward eye level, and pause briefly at peak contraction.

  2. 2
    Cable Rear Delt Reverse Fly
    anatomy
    2Exercise

    Cable Rear Delt Reverse Fly

    Rest 1m 30s

    • 114 reps x 12 kgRIR 3
    • 214 reps x 12 kgRIR 2
    • 314 reps x 12 kgRIR 1

    Lead with elbows, stop before trap takeover, and maintain slight soft elbow bend.

  3. 3
    Chest Supported Reverse Fly
    anatomy
    3Exercise

    Chest Supported Reverse Fly

    Rest 1m 15s

    • 112 reps x 8 kgRIR 3
    • 212 reps x 8 kgRIR 2
    • 312 reps x 8 kgRIR 1

    Keep chest glued to bench and move through controlled abduction without neck extension.

  4. 4
    anatomy
    4Exercise

    Single-Arm Reverse Fly

    Rest 1m 15s

    • 112 reps x 14 kgRIR 3
    • 212 reps x 14 kgRIR 2
    • 312 reps x 14 kgRIR 1

    Keep torso stable; avoid rotating through the trunk during the concentric.

  5. 5
    Bent Over Row
    anatomy
    anatomy
    5Exercise
    Bent Over Row

    Rest 2m

    • 110 reps x 24 kgRIR 3
    • 210 reps x 24 kgRIR 2
    • 310 reps x 24 kgRIR 1

    Neutral spine, slight knee bend, row toward lower ribcage with 1-second squeeze.