Rear Delts Workouts With Bodyweight

Bodyweight rear-delt workouts built around vertical pulling and scapular-control patterns with clear RIR targets, stable straight sets, and progression through leverage, tempo, and total reps.
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Workout 1

4 exercises12 sets

Bodyweight Rear Delt and Upper-Back Template

Lats, Trapezius, Rear Delts, Biceps, Hamstrings, Glutes

A bodyweight posterior-shoulder template using pull-up variants and posterior-chain support work to improve rear-delt contribution, scapular control, and pulling strength.

  1. 1
    Pronated Pull-Up
    anatomy
    1Exercise

    Pronated Pull-Up

    Rest 2m 30s

    • 16 reps x 0 kgRIR 3
    • 26 reps x 0 kgRIR 2
    • 36 reps x 0 kgRIR 1

    Initiate each rep by setting shoulders down and back, pull elbows toward ribs, and control the lowering phase.

  2. 2
    Chin-Up
    anatomy
    anatomy
    2Exercise

    Chin-Up

    Rest 2m 15s

    • 17 reps x 0 kgRIR 3
    • 27 reps x 0 kgRIR 2
    • 37 reps x 0 kgRIR 1

    Keep torso quiet, avoid kipping, and pause briefly at top when possible.

  3. 3
    Eccentric Pull-Up
    anatomy
    3Exercise

    Eccentric Pull-Up

    Rest 2m

    • 15 reps x 0 kgRIR 3
    • 25 reps x 0 kgRIR 2
    • 35 reps x 0 kgRIR 1

    Step to the top position, hold 1 second, then lower for 3-5 seconds with shoulders controlled.

  4. 4
    Bodyweight Back Extension
    anatomy
    4Exercise
    Bodyweight Back Extension

    Rest 1m 30s

    • 112 reps x 0 kgRIR 3
    • 212 reps x 0 kgRIR 2
    • 312 reps x 0 kgRIR 1

    Move through controlled hip extension with neutral neck; avoid lumbar overextension at top.