Rear shoulders exercises in 3D

The rear shoulders: Deltoid, posterior head

The back of the deltoid, from the spine of the shoulder blade to the outside of the upper arm. Often under-trained, it balances all the pressing work done by the front of the shoulder.

What the rear shoulders do

• Pulls the arm backward (shoulder extension)
• Pulls the arm back and out when it is in front of you (horizontal abduction), as in a reverse fly
• Turns the arm outward

The 4 best rear shoulders exercises

Each one is shown on the 3D figure above, position by position, with the rear shoulders lit red. Tap one to watch it.

Bent-over reverse fly

Beginner · Dumbbells · works rear shoulders, with help from the upper back and trapezius (upper). Typical: 3 × 8–12. Watch it in 3D

1. Hold light dumbbells and hinge forward at the hips until your chest is nearly level with the floor, knees soft.
2. Let the dumbbells hang under your shoulders, palms facing each other.
3. With a slight elbow bend, raise your arms out to the sides until they are level with your body.
4. Lower slowly.

Keep in mind: Back flat and still; Lead with the elbows, thumbs slightly down; Do not squeeze the shoulder blades hard — keep it in the rear shoulders. Avoid: rising up with the chest; using momentum; going too heavy.

Face pull

Beginner · Cable machine · works rear shoulders and rotator cuff, with help from the upper back and trapezius (upper). Typical: 3 × 8–12. Watch it in 3D

1. Set a rope handle on a pulley at face height and hold an end in each hand, thumbs toward you.
2. Step back until your arms are straight and the weight lifts.
3. Pull the rope toward your face, splitting the ends apart so your hands finish beside your ears.
4. Squeeze the back of your shoulders, then let your arms return.

Keep in mind: Elbows high, level with the hands; Pull apart and rotate the hands back; Ribs down, no leaning back. Avoid: pulling with the elbows low, like a row; leaning back to move more weight; shrugging toward the ears.

Band pull-apart

Beginner · Resistance band · works rear shoulders and upper back, with help from the rotator cuff and trapezius (upper). Typical: 3 × 8–12. Watch it in 3D

1. Hold a light band in front of you at shoulder height with straight arms, hands shoulder-width apart.
2. Pull the band apart by moving your arms out to the sides until it touches your chest.
3. Squeeze your shoulder blades, then return slowly.

Keep in mind: Straight arms; Shoulders down; Control the return. Avoid: bending the elbows; shrugging; arching the lower back.

Prone Y raise

Beginner · Bodyweight · works upper back and rear shoulders, with help from the rotator cuff, lower back and trapezius (upper). Typical: 3 × 8–12. Watch it in 3D

1. Lie face down with your arms stretched overhead in a Y shape, thumbs pointing up.
2. Draw your shoulder blades down and back.
3. Lift your arms a few centimetres off the floor and hold for a moment.
4. Lower slowly. Hold light weights later to make it harder.

Keep in mind: Shoulders away from the ears; Thumbs up; Small lift, big squeeze. Avoid: arching the lower back to lift higher; shrugging; rushing.

Exercises where the rear shoulders help

These train other muscles first, but the rear shoulders work alongside them:

• Band external rotation (resistance band, cable machine)
• Side-lying external rotation (dumbbells)
• Pull-up (pull-up bar)
• Lat pulldown (cable machine, machine)
• Straight-arm pulldown (cable machine)
• Bent-over barbell row (barbell)
• One-arm dumbbell row (dumbbells, bench)
• Seated cable row (cable machine, machine)
• Inverted row (bodyweight, pull-up bar)
• Superman (bodyweight)
• Bird dog (bodyweight)
• Bent-over dumbbell row (dumbbells)

How to train the rear shoulders

• Reverse flyes and face pulls isolate it; rows train it with the back.
• Use light weights and keep the shoulder blades still — if they squeeze together, the upper back is doing the work.
• Training it helps posture and shoulder health for people who sit or press a lot.

Questions

Other muscles: Chest · Front shoulders · Side shoulders · Serratus anterior · Rotator cuff · All muscles

General fitness information for healthy adults, not medical advice.