Rear Delts Workouts

Rear-delt-focused workouts built around high-quality horizontal abduction and external-rotation volume with practical load targets, near-failure effort guidance, and clear progression for shoulder balance and upper-back development.
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Workout 1

3 exercises9 sets

Rear Delts Hypertrophy Template

Rear Delts, Trapezius

A rear-delt hypertrophy workout using machine, cable, and dumbbell patterns with 10-20 rep sets, 0-3 RIR targets, and progressive loading once rep targets are consistently met.

  1. 1
    Face Pull (Cable Station)
    anatomy
    1Exercise

    Face Pull (Cable Station)

    Rest 1m 30s

    • 115 reps x 16 kgRIR 3
    • 212 reps x 18 kgRIR 2
    • 312 reps x 20 kgRIR 1

    Start around RIR 3 on set 1, finish near RIR 1 on final set. If shoulder discomfort appears, reduce load and slow tempo.

  2. 2
    Rear Delt Reverse Fly (Cable)
    anatomy
    2Exercise

    Rear Delt Reverse Fly (Cable)

    Rest 1m 15s

    • 115 reps x 8 kgRIR 3
    • 212 reps x 10 kgRIR 2
    • 312 reps x 12 kgRIR 1

    Choose a load that reaches near-failure in 12-15 reps with no momentum. Slightly slower eccentric improves control.

  3. 3
    Chest Supported Reverse Fly (Dumbbell)
    anatomy
    3Exercise

    Chest Supported Reverse Fly (Dumbbell)

    Rest 1m 30s

    • 115 reps x 6 kgRIR 3
    • 212 reps x 7 kgRIR 2
    • 312 reps x 8 kgRIR 1

    If you cannot hold the top position for 0.5-1 second, reduce load. Progress by reps first, then by dumbbell jumps.