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Track workouts and follow programs — all in the Repriot appGet the App

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Programs
Exercises
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Repriot

Repetition + Riot

Workout programs and guides for fitness enthusiasts

Company

About
Blog

Legal

Terms of Service
Privacy Policy
Account Deletion
Support

Resources

Exercises
Programs
Muscles
One Rep Max Calculator
Exercise Setup

© 2026 Repriot. All rights reserved

repriot.com•Made with ❤️ for fitness

Posterior Deltoid | Repriot

Home
/Muscle Guide
/Shoulders
/Posterior Deltoid

Individual MusclesShoulders

Posterior Deltoid

Posterior Deltoid

Muscle Information

Parent Muscle

Description

Rear head of the deltoid assisting in pulling, external rotation, and horizontal abduction.

Origin

Spine of shoulder blade

Insertion

Deltoid part of upper arm

Primary Actions

Pull the arm backward, horizontal abduction, external rotation

Also Known As

rear delt, posterior delt

Primary Target Exercises

Exercises that primarily work the Posterior Deltoid(5 exercises)

Bent Over Dumbbell Lateral Raise

Deltoid Posterior+2

Bent Over Dumbbell Lateral Raise

The bent over dumbbell lateral raise isolates the rear delts while recruiting the mid-back to stabilize. Use light-to-moderate loads and strict control to keep tension where it belongs.

View All Muscles

Home
/Muscle Guide
/Shoulders
/Posterior Deltoid

Individual MusclesShoulders

Posterior Deltoid

Posterior Deltoid

Muscle Information

Parent Muscle

Description

Rear head of the deltoid assisting in pulling, external rotation, and horizontal abduction.

Origin

Spine of shoulder blade

Insertion

Deltoid part of upper arm

Primary Actions

Pull the arm backward, horizontal abduction, external rotation

Also Known As

rear delt, posterior delt

Primary Target Exercises

Exercises that primarily work the Posterior Deltoid(5 exercises)

Bent Over Dumbbell Lateral Raise

Deltoid Posterior+2

Bent Over Dumbbell Lateral Raise

The bent over dumbbell lateral raise isolates the rear delts while recruiting the mid-back to stabilize. Use light-to-moderate loads and strict control to keep tension where it belongs.

View All Muscles

Single Arm Cable Rear Delt Raise

Deltoid Posterior+4

Single Arm Cable Rear Delt Raise

The single arm cable rear delt raise is an isolation exercise that targets the posterior deltoid. The cable provides constant tension and is excellent for rear delt development.

Cable Face Pull

Deltoid Posterior+4

Cable Face Pull

Cable face pulls train the rear delts, external rotators, and upper back. Done correctly, they can support shoulder health and posture by reinforcing strong scapular retraction and upward rotation control.

Incline Bent Over Dumbbell Lateral Raise

Deltoid Posterior

Incline Bent Over Dumbbell Lateral Raise

The incline bent over dumbbell lateral raise is an isolation exercise that targets the posterior deltoids (rear shoulders) using an incline bench for support and stability. This variation allows for strict form and maximum rear delt activation, making it excellent for building shoulder width and improving shoulder health.

Single Arm Bent Over Cable Lateral Raise

Deltoid Posterior+2

Single Arm Bent Over Cable Lateral Raise

The single arm bent over cable lateral raise is an isolation exercise that targets the posterior deltoid. The cable provides constant tension and the bent-over position emphasizes the rear delts.

Secondary Target Exercises

Exercises where Posterior Deltoid works as a secondary muscle(1 exercises)

Seated Dumbbell External Rotation

Infraspinatus+2

Seated Dumbbell External Rotation

The seated dumbbell external rotation is an isolation exercise that targets the infraspinatus and teres minor. This exercise is excellent for shoulder health, injury prevention, and balanced rotator cuff development.

Single Arm Cable Rear Delt Raise

Deltoid Posterior+4

Single Arm Cable Rear Delt Raise

The single arm cable rear delt raise is an isolation exercise that targets the posterior deltoid. The cable provides constant tension and is excellent for rear delt development.

Cable Face Pull

Deltoid Posterior+4

Cable Face Pull

Cable face pulls train the rear delts, external rotators, and upper back. Done correctly, they can support shoulder health and posture by reinforcing strong scapular retraction and upward rotation control.

Incline Bent Over Dumbbell Lateral Raise

Deltoid Posterior

Incline Bent Over Dumbbell Lateral Raise

The incline bent over dumbbell lateral raise is an isolation exercise that targets the posterior deltoids (rear shoulders) using an incline bench for support and stability. This variation allows for strict form and maximum rear delt activation, making it excellent for building shoulder width and improving shoulder health.

Single Arm Bent Over Cable Lateral Raise

Deltoid Posterior+2

Single Arm Bent Over Cable Lateral Raise

The single arm bent over cable lateral raise is an isolation exercise that targets the posterior deltoid. The cable provides constant tension and the bent-over position emphasizes the rear delts.

Secondary Target Exercises

Exercises where Posterior Deltoid works as a secondary muscle(1 exercises)

Seated Dumbbell External Rotation

Infraspinatus+2

Seated Dumbbell External Rotation

The seated dumbbell external rotation is an isolation exercise that targets the infraspinatus and teres minor. This exercise is excellent for shoulder health, injury prevention, and balanced rotator cuff development.