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

Dumbbell Lying Prone Shoulder Extension

Rear shouldersTrapeziusMiddle back

Dumbbell Lying Prone T Raise

Rear shouldersTrapezius

Dumbbell Lying Prone W Raise

Rear shouldersTrapezius

Dumbbell Lying Rear Delt Row

Rear shouldersTrapeziusMiddle backBicepsOuter forearmMiddle chest

Dumbbell Lying Rear Lateral Raise

Rear shouldersSide shouldersTrapezius

Dumbbell One Arm Rear Delt Fly (rack support)

Rear shouldersTrapeziusMiddle back

Dumbbell Palm Rotational Bent Over Row

Rear shouldersTrapeziusMiddle backBicepsOuter forearmMiddle chest

Dumbbell Prone Full Can Exercise

Rear shouldersSide shouldersTrapezius

Dumbbell Prone Incline Rear Delt Raise

Rear shouldersSide shouldersFront shouldersTrapezius

Dumbbell Prone Rear Delt Swing

Rear shouldersTrapezius

Dumbbell Prone W Raise

Rear shouldersTrapeziusMiddle back

Dumbbell Rear Delt Row

Rear shouldersBicepsSide shouldersOuter forearmTrapezius

Dumbbell Rear Lateral Raise (support head)

Rear shouldersSide shouldersTrapezius

Dumbbell seated bent over rear delty fly

Dumbbell Seated External Rotation

Rear shouldersSide shoulders

Dumbbell Side Plank with Rear Fly

Rear shouldersObliquesAbsGlutesCoreFront shouldersSide shouldersOuter thighs

Dumbbell Side-Lying External Rotation (on a Bench)

Rear shouldersSide shoulders

Dumbbell Standing Prone Y Raise

Rear shouldersTrapeziusMiddle back

Dumbbell Standing Scapular External Rotation

Rear shouldersSide shouldersTrapezius

Dumbbell Upright Shoulder External Rotation

Rear shouldersTrapezius

Elbow Lift Reverse Push-Up

Bodyweight · Medium

Rear shouldersTrapeziusMiddle back

EZ Barbell Anti-Gravity Press

Rear shouldersFront shouldersBicepsSide shouldersOuter forearmUpper chest

Floor T Raise

Bodyweight · Easy

Rear shouldersTrapeziusMiddle back

Foam Roll Posterior Shoulder (Lying on Floor)

Bodyweight · Easy

Rear 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