Ranking

Best rear delts exercises

Exercises where rear delts are a main mover, best muscle growth rating first, with more weight on ratings several sources agree on. Growth per unit of fatigue and injury risk are shown when rated.

  1. 1Incline chest-supported dumbbell reverse fly, start positionIncline chest-supported dumbbell reverse flyRear delt raiseDumbbells
    Growth
    4.5 2 sources
  2. 2Lying rope face pull, start positionLying rope face pullRear delt raiseCable
    Growth
    4.5 2 sources
  3. 3Reverse cable crossover, start positionReverse cable crossoverRear delt raiseCable
    Growth
    5.0 1 source
  4. 4Wide-grip cable rear delt row, start positionWide-grip cable rear delt rowHorizontal pullCable
    Growth
    5.0 1 source
  5. 5Cable cross-body lateral raise, start positionCable cross-body lateral raiseLateral raiseCable
    Growth
    4.0 1 source
  6. 6Dumbbell rear delt row, start positionDumbbell rear delt rowHorizontal pullDumbbells
    Growth
    4.0 1 source
  7. 7Prone reverse fly, start positionProne reverse flyRear delt raiseDumbbells
    Growth
    4.0 1 source
  8. 8Reverse pec deck, start positionReverse pec deckRear delt raisePec deck / rear delt machine
    Growth
    3.3 4 sources
  9. 9Rope face pull, start positionRope face pullRear delt raiseCable
    Growth
    3.0 3 sources
  10. 10Bent-over reverse dumbbell fly, start positionBent-over reverse dumbbell flyRear delt raiseDumbbells
    Growth
    3.0 1 source
  11. 11Incline dumbbell W raise, start positionIncline dumbbell W raiseRear delt raiseDumbbells
    Growth
    3.0 1 source

Not rated yet