Women Rear Delts Workouts

Rear-delt-focused workouts for women built around high-quality horizontal abduction volume, evidence-informed RIR targets, and practical kilogram load progressions to improve shoulder balance and upper-back development.
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Set load units

Workout 1

4 exercises12 sets

Women Rear Delts Hypertrophy Template

Rear Delts, Trapezius, Lats, Biceps

A rear-delt dominant upper-body session for women using cable, machine, and dumbbell patterns with straight-set loading and RIR-based effort progression.

  1. 1
    Face Pull
    anatomy
    1Exercise

    Face Pull

    Rest 1m 30s

    • 115 reps x 12 kgRIR 3
    • 215 reps x 12 kgRIR 2
    • 315 reps x 12 kgRIR 1

    Set shoulders down and back, keep elbows high, and finish each rep with controlled external rotation.

  2. 2
    Cable Rear Delt Reverse Fly
    anatomy
    2Exercise

    Cable Rear Delt Reverse Fly

    Rest 1m 30s

    • 114 reps x 6 kgRIR 3
    • 214 reps x 6 kgRIR 2
    • 314 reps x 6 kgRIR 1

    Use a load that allows full rear-delt shortening without trunk swing.

  3. 3
    Chest Supported Reverse Fly
    anatomy
    3Exercise

    Chest Supported Reverse Fly

    Rest 1m 15s

    • 112 reps x 5 kgRIR 3
    • 212 reps x 5 kgRIR 2
    • 312 reps x 5 kgRIR 1

    Keep chest in contact with the bench and avoid neck extension at the top.

  4. 4
    Dumbbell Bent Over Row
    anatomy
    anatomy
    4Exercise
    Dumbbell Bent Over Row

    Rest 2m

    • 110 reps x 14 kgRIR 3
    • 210 reps x 14 kgRIR 2
    • 310 reps x 14 kgRIR 1

    Maintain neutral spine and row toward the lower ribcage with 1-second control at the top.