Rear shoulders Exercises

299 exercises targeting the Rear shoulders, with muscle activation, equipment options and instructions for every level.

299

Exercises

44

Equipment Items

3

Difficulties

All Rear shoulders exercises

Chin-Up (Isometric and Negative)

Bodyweight · Hard

Rear shouldersTrapeziusMiddle backBicepsOuter forearm

Commando Pull-Up

Bodyweight · Hard

Rear shouldersObliquesTrapeziusMiddle backBicepsOuter forearm

Criss-Cross Arms Outer Rotation

Bodyweight · Easy

Rear shouldersMiddle chestFront shouldersSide shoulders

Cross-Body Shoulder Stretch

Bodyweight · Easy

Rear shouldersTrapeziusMiddle back

Double Cable Standing Face Pull

Rear shouldersBicepsSide shouldersOuter forearmTrapezius

Dumbbell Bent Over Face Pull

Rear shouldersTrapeziusMiddle back

Dumbbell Bent Over Reverse Row

Rear shouldersTrapeziusMiddle backBicepsOuter forearm

Dumbbell Bent Over Wide Row

Rear shouldersTrapeziusBicepsMiddle backLower back

Dumbbell Bent-Over Lateral Raise

Rear shouldersSide shouldersTrapezius

Dumbbell Bent-Over Rear Delt Fly

Rear shouldersSide shouldersTrapezius

Dumbbell Bent-Over Rear Lateral Raise

Rear shouldersBicepsSide shouldersInner forearmOuter forearmTrapezius

Dumbbell Bent-Over Reverse Fly to Hammer Curl

BicepsRear shouldersOuter forearmMiddle back

Dumbbell Bent-Over Reverse Raise (Skier)

Rear shouldersTrapeziusMiddle back

Dumbbell Bent-Over Y Raise

Rear shouldersSide shouldersTrapezius

Dumbbell External Rotation

Rear shouldersTrapezius

Dumbbell Hammer Grip Incline Bench Two Arm Row

Rear shouldersTrapeziusMiddle backBicepsOuter forearmMiddle chest

Dumbbell Incline Powell Raise

Rear shouldersSide shouldersTrapezius

Dumbbell Incline Single Arm Y-Raise

Rear shouldersSide shouldersTrapezius

Dumbbell Incline T Raise

Rear shouldersTrapezius

Dumbbell Incline Y Raise

Rear shouldersMiddle chestTrapezius

Dumbbell Lying External Shoulder Rotation

Rear shouldersSide shoulders

Dumbbell Lying on Floor Rear Delt Raise

Rear shouldersSide shouldersTrapezius

Dumbbell Lying One Arm Rear Deltoid Raise

Rear shouldersTrapezius

Dumbbell Lying One Arm Rear Lateral Raise

Rear shouldersSide shouldersTrapezius

How to train your Rear shoulders effectively

Training the Rear shoulders responds to both heavy compound work and high-volume isolation. A balanced session combines a primary compound press, pull or squat pattern with a focused isolation movement that builds shape and detail.

Aim for 10 to 20 hard sets per muscle group per week, split across 1 to 2 sessions. Beginners progress with bodyweight and dumbbells; intermediates benefit most from progressive overload on barbell and cable variants.

Explore other muscle groups

Neck

Front shoulders

Front shoulders

Side shoulders

Upper chest

Middle chest

Lower chest