Rear Delt Bodyweight Exercises: Strengthen and Stabilize Your Shoulder

Neglecting your rear delts can lead to poor posture and imbalanced shoulders—it’s a fact!

A strong posterior deltoid is crucial for maintaining balance and preventing injuries. According to a study published in the Journal of Strength and Conditioning Research, training your rear delts improves overall shoulder stability and reduces the risk of rotator cuff injuries!

These small yet essential muscles are key players in building a strong, healthy, and balanced upper body. Rear delt bodyweight exercises are particularly effective because they don’t require fancy equipment and can be done anywhere. Many fitness enthusiasts overlook them in favor of more visible muscles, but rear delts are vital for posture and stability.

With these simple but effective movements, you’ll not only strengthen your rear delts but also boost your upper body strength and stability. Let’s dive into how you can get started!

What Are Your Rear Delts?

Your rear delts, or posterior deltoids, are the muscles located at the back of your shoulders. These small but mighty muscles help you pull, lift, and stabilize your arms and shoulders.

Whether you’re rowing a boat, throwing a ball, or simply sitting upright, your rear delts are hard at work. They’re part of the deltoid muscle group, which includes the anterior (front) and lateral (side) delts, but the rear delts often get overlooked.

Research shows that underdeveloped rear delts can lead to muscle imbalances and shoulder injuries. Weak rear delts aren’t just a cosmetic issue—they’re a functional problem.

For instance, a study published in the Journal of Strength and Conditioning Research highlights how underactive rear delts can negatively impact your overall shoulder stability.

So, if you want strong and functional shoulders, rear delt training is non-negotiable!

Anatomy and Function of the Rear Delt Muscles

Shoulder muscle anatomy highlights how the anterior, medial, and posterior deltoids work together to enable full strength and range of motion. Among these, the posterior deltoid—or rear delt—plays a key role in pulling and stabilizing movements, making it a vital muscle for both athletic performance and daily activities. If you’re looking for more ways to build shoulder strength, check out our guide on Best Bodyweight Shoulder Exercises to Build Strength.

For a comprehensive approach to fitness, explore our guide on effective home workouts tailored for busy professionals.

The rear delts originate from the spine of the scapula and insert into the humerus (upper arm bone). They work closely with other muscles, like the traps and rhomboids, to perform pulling motions. Their main functions include:

• Extension of the shoulder: Moving your arm backward.
• Horizontal abduction: Moving your arm out to the side.
• External rotation: Rotating your arm outward.

Simply put, these muscles are essential for pulling and stabilizing movements. Weak rear delts can make tasks like lifting groceries or performing push-ups harder than they should be. Not to mention, they’re critical in maintaining shoulder joint health.

Can You Train the Rear Delts with Calisthenics?

Absolutely! You don’t need heavy weights or resistance bands to target your rear delts. Bodyweight exercises for delts can be incredibly effective if done correctly. Many calisthenics moves, like reverse planks and floor angles, emphasize rear delt activation.

Here’s the secret: It’s all about form and mind-muscle connection. When you focus on squeezing your shoulder blades and engaging the right muscles, you’ll get a great rear delt workout without any equipment.

Plus, calisthenics allows you to naturally incorporate movements that improve mobility, which is essential for healthy shoulders. By honing in on proper technique, you can isolate and strengthen your rear delts while also improving your posture and flexibility.

“You only need the will to do [calisthenics]. You don’t need workout clothes, equipment, or to go to a gym full of people watching you. Find a quiet spot where you feel comfortable,, pull up a workout and see how rad it is to be honest with yourself. Then just go from there.” RYAN

If you’re aiming to enhance both upper and lower body strength, exploring complementary exercises can be invaluable. Check out our guide on Top 10 Bodyweight Hamstring Exercises to build strength holistically.

Benefits of Rear Delt Exercises

Why bother training your rear delts? Here are some compelling reasons:

• Improved posture: Strong rear delts help you stand taller and reduce slouching. This can make you look more confident and reduce back pain.
• Injury prevention: Balanced shoulders are less prone to rotator cuff injuries and muscle strains. Rear delt strength supports overall shoulder joint stability, keeping you pain-free during workouts and daily life.
• Enhanced athletic performance: From throwing a ball to climbing, rear delts boost performance in many sports. They’re especially critical for overhead movements and pulling actions, which are common in various athletic activities.
• Aesthetic appeal: Defined rear delts complete the “capped shoulder” look, giving you that 3D shoulder appearance coveted by many fitness enthusiasts.

As fitness coach Brett Contreras once said, “Your physique is only as strong as its weakest link.”

Don’t let weak rear delts hold you back!

10 Best Rear Delt Bodyweight Exercises

If you’re looking for rear delt bodyweight exercises that require no equipment but deliver big results, you’re in the right place. Bodyweight rear delt exercises can help you isolate and activate these critical muscles without relying on a gym or weights. Let’s explore some of the best moves to strengthen your shoulders.

1. Reverse Plank Shoulder Squeeze

Step-by-Step Guide:

1. Sit on the floor with your legs extended straight and your hands placed slightly behind you, palms down, fingers pointing toward your feet.
2. Press into your hands and heels to lift your hips off the floor, forming a straight line from your shoulders to your heels—this is the reverse plank position.
3. Squeeze your shoulder blades together while lifting your chest toward the ceiling.
4. Hold this position for 3-5 seconds, maintaining tension in your rear delts.
5. Slowly lower your hips back to the ground and relax.

This move doesn’t just activate your rear delts—it also strengthens your core and improves overall shoulder mobility.

2. Towel Face Pulls

Step-by-Step Guide:

1. Take a medium-sized towel and grab each end firmly with both hands.
2. Extend your arms straight in front of you at shoulder height.
3. Pull the towel outward to create tension, and lift it toward your face, keeping your elbows high.
4. Squeeze your rear delts and shoulder blades together as the towel nears your face.
5. Slowly extend your arms back to the starting position while maintaining tension in the towel.

Towel face pulls mimic the resistance of a cable machine, making them a fantastic no-equipment option for rear delt isolation.

3. Rear Delt Floor Angels

Step-by-Step Guide:

1. Lie face down on a mat or flat surface with your arms extended straight overhead, palms facing down.
2. Slowly move your arms out to the sides, forming a wide arc like making a snow angel.
3. Keep your forehead lightly resting on the ground and your core engaged.
4. Bring your arms back to the starting position and repeat, ensuring slow and controlled movements.

Floor angels are a sneaky challenge! Keep your movements slow and controlled for the best results.

4. Superman Pull-Backs

Step-by-Step Guide:

1. Lie face down on a mat with your arms extended forward and legs straight behind you.
2. Lift your arms, chest, and legs slightly off the ground, engaging your core and lower back.
3. Pull your elbows back toward your body as if rowing, squeezing your shoulder blades together.
4. Extend your arms back out to the starting position and repeat.

This exercise not only hits your rear delts but also strengthens your lower back, giving you a full posterior chain workout.

5. Wide Arm Push-Ups

Step-by-Step Guide:

1. Get into a standard push-up position with your hands placed wider than shoulder-width apart.
2. Lower your body toward the ground, keeping your elbows slightly flared out.
3. Pause at the bottom, focusing on engaging your rear delts and chest.
4. Push back up to the starting position and repeat.

Wide arm push-ups are perfect for targeting both the rear delts and upper chest simultaneously.

6. Y-T Extensions

Step-by-Step Guide:

1. Lie face down on a mat with your arms extended overhead in a Y position.
2. Lift your arms off the ground slightly, squeezing your shoulder blades together.
3. Slowly move your arms out to the sides to form a T shape, keeping them off the ground.
4. Return to the Y position and repeat.

This move is excellent for developing scapular stability along with rear delt strength.

7. Prone Reverse Flys

Step-by-Step Guide:

1. Lie flat on your stomach with your arms extended out to the sides, palms facing down.
2. Lift your arms off the ground slightly, squeezing your shoulder blades together.
3. Lower your arms back down slowly and repeat.

Prone reverse flies are a classic bodyweight move for isolating the rear delts.

8. Tabletop Rear Delt Push-Ups

Step-by-Step Guide:

1. Sit on the ground with your knees bent and your hands placed behind you, fingers pointing toward your feet.
2. Press into your hands and lift your hips off the floor into a tabletop position.
3. Lower your hips slightly while keeping your shoulders engaged.
4. Push your body back up, focusing on engaging your rear delts.

This exercise is great for beginners, as it builds strength without requiring much upper body weight to be lifted.

9. Reverse Plank to Pike

Step-by-Step Guide:

1. Begin in a reverse plank position, with your hands placed behind you and your legs extended.
2. Transition into a pike position by lifting your hips high into the air, forming an inverted V shape.
3. Slowly lower back to the reverse plank position and repeat.

This move combines strength and flexibility, making it a great functional exercise.

10. Cobra Stretch with Activation

Step-by-Step Guide:

1. Lie face down on a mat with your hands placed under your shoulders.
2. Lift your chest off the ground, extending your arms partially or fully, depending on your flexibility.
3. As you lift, pull your arms back slightly, engaging your rear delts.
4. Lower back to the starting position and repeat.

Not only does this stretch your shoulders, but it also helps activate and warm up your rear delts before a workout.

Rear Delt Workout Routine

Here’s a quick 15-minute routine to target your rear delts:

• Reverse Plank Shoulder Squeeze: 3 sets of 10 reps
• Floor Angels: 3 sets of 12 reps
• Superman Pull-Backs: 3 sets of 15 reps
• Wide Arm Push-Ups: 3 sets of 8 reps

Perform this workout 2-3 times a week for best results. For advanced athletes, add more reps or slow down your movements to increase difficulty.

Why Are Strong Rear Deltoids Important?

Strong rear delts do more than just improve posture. They balance the strength of your anterior delts and chest muscles, reducing the risk of injuries. Plus, they’re crucial for athletic movements like throwing, pulling, and rowing. Even daily tasks, like lifting a bag or reaching overhead, become easier with strong rear delts.

According to the American Council on Exercise (ACE), strengthening your rear delts significantly reduces shoulder joint instability, helping to protect against common injuries like rotator cuff tears.

Taking care of your rear delts isn’t just for fitness enthusiasts—it’s for anyone who values functional movement and long-term shoulder health.

Do Push-Ups Hit the Rear Delts?

Yes, but only to a small extent. Traditional push-ups primarily target the chest, triceps, and front delts. However, wide-arm push-ups and certain variations can engage the rear delts more effectively.

According to a study published in Sports Biomechanics, rear delt activation significantly increases during push-up variations that incorporate wider hand placement and slower eccentric phases.

If you’re serious about targeting your rear delts, focus on specific exercises like reverse planks and face pulls. This focused approach ensures you’re hitting the muscles that often get neglected.

If you want to explore more bodyweight exercises for different muscle groups, check out our other blogs.

If you want to explore more effective bodyweight exercises, check out our other blogs on strength training and fitness.

• Bodyweight Pull Exercises for Strength and Muscle Growth.
• Best Bodyweight Glute Exercises to Strengthen and Tone in 2025.
• Top Bodyweight Bicep Exercises with No Equipment to Build Strength in 2025.
• Top Bodyweight Forearm Exercises for Grip & Strength.
• Best Bodyweight Chest Exercises to Build Strength at Home.

Conclusion

Rear delts may be small, but they’re mighty when it comes to building balanced, functional, and aesthetic shoulders. By incorporating these simple bodyweight exercises into your routine, you can strengthen your rear delts, improve posture, and reduce the risk of injuries.

Consistency is key, so don’t skip those sessions! So, what are you waiting for? Start today and let me know which exercise is your favorite!