Building strong shoulders involves more than overhead presses and lateral raises. The muscles at the back of your shoulders also need attention. If you are new to strength training, adding rear deltoid exercises for beginners to your routine can help you develop more balanced shoulders and improve your overall upper-body strength.
The rear deltoid, also known as the posterior deltoid, sits at the back of your shoulder. It works during many pulling and backward arm movements. However, beginners often spend more time training the chest and front of the shoulders, leaving the rear delts with less direct attention.
At EFM Glenelg, we encourage beginners to focus on good movement before adding heavier resistance. A few well-chosen exercises, performed consistently with controlled technique, can provide an excellent foundation for stronger shoulders and more confident strength training.
What Are the Rear Deltoids?
Your shoulder contains a large muscle called the deltoid. It is commonly divided into three sections. These are the anterior deltoid at the front, lateral deltoid at the side, and posterior deltoid at the back.
The posterior section is commonly known as the rear delt. It helps move your upper arm backwards and contributes to movements where your arm travels away from the body. You will use it during exercises such as rows, reverse fly variations and face pulls.
This is why rear shoulder training should not be treated as an afterthought. Your shoulders work together with muscles throughout your upper back, arms and chest.
For beginners, you do not need complicated exercises or heavy weights to start. Learning how your shoulders move and developing control through a comfortable range of motion should come first. Resistance can then be increased gradually as your technique improves.
Why Rear Deltoid Exercises for Beginners Matter
Beginners often build their workouts around movements they already know, such as push-ups, bench presses and overhead presses. These exercises can be useful, but they place considerable demand on the front of the upper body.
Including exercises for rear delts helps create a more balanced program by introducing additional pulling and rear shoulder work. Rear deltoid exercises can also complement training for your back, arms and other parts of your shoulders.
From our experience working with members, beginners generally get more from rear delt training when they use manageable resistance and concentrate on feeling the intended movement rather than chasing heavier weights.
The goal is not to exhaust your shoulders with endless exercises. Instead, choose a few effective movements and perform them consistently. Over time, better technique, stronger pulling movements and gradual progression can contribute to noticeable improvements in your overall upper-body strength.
Best Rear Deltoid Exercises for Beginners
There are many ways to train the rear shoulders, from resistance bands and dumbbells to cable machines and bodyweight exercises. You do not need to perform all of them in a single workout.
Here is a quick comparison of the exercises covered in this guide.
| Exercise | Main Focus | Equipment | Beginner Level |
|---|---|---|---|
| Face Pull | Rear shoulders and upper back | Band or cable | Easy |
| T-Bar Row | Back and rear shoulders | T-bar setup | Moderate |
| Bent-Over Lateral Raise | Rear deltoids | Dumbbells | Easy |
| Wide-Grip Inverted Row | Upper back and shoulders | Bar | Moderate |
| Lat Pulldown | Back and pulling strength | Cable machine | Easy |
| Incline Dumbbell Y Raise | Shoulders and upper back | Dumbbells | Easy |
| Single-Arm Dumbbell Row | Back and shoulders | Dumbbell | Easy |
| Seated Cable Row | Back and rear shoulders | Cable machine | Easy |
| Side-Lying External Rotation | Shoulder control | Light dumbbell | Easy |
The right selection depends on your current strength, available equipment and overall training program.
1. Face Pulls
Face pulls are a useful starting exercise because resistance can be adjusted easily. The movement works muscles around the rear shoulders and upper back while teaching you to perform a controlled pulling action.
You can perform face pulls using a resistance band or cable machine. Set the resistance around shoulder or face height. Hold the attachment with both hands and begin with your arms extended. Pull towards your face while allowing your elbows to move outwards.
Pause briefly before returning your arms slowly to the starting position. Avoid leaning backwards or using your whole body to generate momentum.
The original beginner routine uses a resistance band positioned around shoulder height and recommends controlled repetitions.
Start light. If you cannot perform the movement without swinging, the resistance is probably too high.
2. T-Bar Rows
T-bar rows are a compound pulling exercise that can strengthen several areas of the upper body. Although they are primarily considered a back exercise, they can complement direct rear delt exercises within a balanced training program.
Position yourself securely and keep your torso controlled throughout the movement. Pull the weight towards your body while driving your elbows backwards. Pause briefly at the top, then lower the resistance slowly rather than allowing it to drop.
The original workout recommends performing approximately 8 to 12 repetitions with a challenging but manageable weight.
For beginners, however, technique matters more than reaching a particular weight. Start with resistance that allows you to maintain a stable position.
Once your rowing technique becomes consistent, you can gradually increase the resistance while keeping the same quality of movement.
3. Bent-Over Lateral Raises
The bent-over lateral raise is one of the more direct rear shoulder exercises you can include in your program. It requires only a pair of dumbbells and can be adjusted easily for beginners.
Stand with a dumbbell in each hand and hinge forward from your hips. Keep your torso stable and maintain a slight bend through your elbows. Raise the dumbbells out towards your sides until you reach a comfortable position.
Slowly lower them and repeat.
The original program suggests beginning with a lighter weight for around 12 to 15 repetitions before progressing to heavier resistance.
Avoid swinging your arms or quickly bouncing the dumbbells upwards. Rear delt exercises often work well with lighter resistance because it allows you to concentrate on controlled movement.
If your form starts changing, reduce the weight.
4. Wide-Grip Inverted Rows
Wide-grip inverted rows are a bodyweight pulling exercise that can help beginners develop their upper back and shoulder strength. One advantage is that the difficulty can often be modified simply by changing your body angle.
Position yourself underneath a secure bar and take a wider-than-shoulder-width grip. Keep your body controlled as you pull your chest towards the bar. Pause briefly before lowering yourself back towards the starting position.
The original rear deltoid routine recommends starting with body weight and gradually making the exercise more challenging as strength improves.
If the movement feels too difficult, position your body more upright. As you become stronger, you can gradually move towards a more horizontal position.
Focus on smooth repetitions rather than trying to complete as many as possible. Quality should remain the priority.
5. Lat Pulldowns
Lat pulldowns primarily target the back, particularly the latissimus dorsi, but they are valuable in an upper-body program that includes rear shoulder training. They help beginners develop pulling strength that can carry over to other exercises.
Sit securely at the machine and grip the bar slightly wider than shoulder width. Keep your torso controlled as you pull the bar down towards your upper chest. Your elbows should travel downwards rather than excessively backwards.
Slowly return the bar to the starting position and allow your arms to extend without losing control.
The original routine recommends approximately 8 to 12 repetitions.
Do not use momentum to pull the weight down. If you find yourself leaning far backwards or jerking the bar, reduce the resistance and concentrate on a smoother movement.
6. Incline Dumbbell Y Raises
Incline dumbbell Y raises can be performed with very light weights and are useful for training controlled shoulder movement. The exercise gets its name from the Y shape created by your arms as you raise the dumbbells.
Position yourself against an incline bench with a light dumbbell in each hand. Begin with your arms down and then raise them upwards and outwards. Stop when you reach a comfortable range before slowly returning to the starting position.
The original article also notes that this exercise can be performed one arm at a time if you want to focus on each side individually.
This is not an exercise where you need impressive weights. Even light dumbbells can become challenging when the movement is performed slowly.
Keep every repetition controlled and avoid shrugging your shoulders excessively.
7. Single-Arm Dumbbell Rows
Single-arm dumbbell rows are an excellent beginner-friendly pulling exercise. They primarily develop your back but also complement direct rear deltoid training by strengthening the muscles involved in upper-body pulling.
Hold a dumbbell in one hand and hinge forward while keeping your torso stable. Depending on your setup, you can use a bench for additional support.
Pull the dumbbell towards the side of your body while bringing your elbow backwards. Pause briefly, then lower the weight under control until your arm returns to the starting position.
The original exercise emphasises keeping your core engaged and maintaining a controlled back position throughout the movement.
Train both sides evenly. Avoid rotating your whole torso to lift the dumbbell. If you need excessive body movement to complete the repetition, choose a lighter weight.
8. Seated Cable Rows
Seated cable rows are another effective exercise for building pulling strength. The cable provides consistent resistance, which makes it easier for beginners to practise controlled repetitions.
Sit at the cable machine and secure your feet. Hold the attachment with your arms extended and your torso upright. Pull the handle towards your body by bringing your elbows backwards.
Pause briefly before extending your arms again under control.
The original routine recommends keeping your back straight and your core engaged throughout the exercise.
A common mistake is leaning far backwards to move a heavier load. This changes the exercise and can reduce your control. Select a resistance that allows you to maintain a stable position throughout the set.
Cable rows work particularly well alongside a more targeted exercise such as face pulls or bent-over lateral raises.
9. Side-Lying External Rotation
Side-lying external rotation differs from most of the other exercises in this guide. Rather than trying to lift a large amount of weight, the goal is controlled shoulder rotation.
Lie comfortably on your side with a very light dumbbell in your upper hand. Keep your elbow bent at approximately 90 degrees and positioned close to your body.
Rotate your forearm upwards without allowing your elbow to move away from your side. Stop at a comfortable point before slowly returning to the starting position.
The original article describes this exercise using a light dumbbell and controlled movement.
Heavy resistance is unnecessary. Focus on a comfortable range and smooth repetitions. If you experience shoulder pain rather than normal muscular effort, stop exercising and seek appropriate professional advice.
How Many Rear Delt Exercises Should a Beginner Do?
You do not need nine rear delt exercises in every shoulder workout. Doing more movements does not automatically produce better results, especially when you are still learning correct technique.
A practical starting point is choosing two or three exercises that complement the rest of your upper-body program. You could combine a larger pulling movement such as a seated cable row with a more targeted exercise such as a face pull.
A beginner routine might include:
- 2 to 3 rear shoulder or pulling exercises
- 2 to 3 sets per exercise
- Around 8 to 15 controlled repetitions depending on the movement
- Manageable resistance that allows good technique
- Adequate recovery before training the same muscles heavily again
Your individual program should still reflect your goals, training history and current fitness level. There is no need to copy someone else’s volume simply because they are more experienced.
How to Choose the Right Weight
Choosing the correct resistance is one of the most important parts of rear deltoid exercises for beginners. Your weight should be challenging enough that you need to work, but not so heavy that your technique breaks down.
This is especially important for movements such as bent-over lateral raises and Y raises. The rear deltoids are relatively small compared with larger muscle groups such as your quadriceps or back. You should not expect to use the same loads.
Start conservatively. Complete several controlled repetitions and pay attention to your technique.
If the final few repetitions feel challenging but you can still maintain good form, the resistance may be appropriate. If you need to swing, shrug excessively or shorten the movement dramatically, lower the weight.
Good repetitions are more valuable than heavier, poorly controlled ones.
Common Rear Delt Training Mistakes
We often see beginners make the same mistake when they start shoulder training. They focus on how much weight they can move instead of where the movement is coming from.
Using excessive resistance can cause your torso, traps and other muscles to take over. The exercise may look bigger, but the intended muscles may receive less useful work.
Another mistake is performing only pressing exercises. Bench presses and overhead presses have a place in strength training, but your program should also contain appropriate pulling movements.
Beginners should also avoid rushing every repetition. Control the lifting phase and the return rather than allowing gravity to do half of the work.
Finally, give yourself time. Strength and muscle development occur gradually. Consistent training over weeks and months is far more useful than trying to transform your shoulders in a few sessions.
How to Progress Your Rear Delt Training
Progressive overload is important for strength development, but it does not mean you need to add more weight every time you enter the gym.
For a beginner, progression might mean completing an exercise with better technique than the previous week. You might add one repetition, improve your range of motion or perform the lowering phase more slowly.
Once you can comfortably reach the upper end of your planned repetition range with good form, you can consider a small increase in resistance.
This approach is particularly useful for smaller shoulder movements. A relatively small weight increase can make an exercise significantly more difficult.
Track your workouts so you know what resistance and repetitions you performed previously. Small improvements may not seem dramatic from session to session, but they can add up to meaningful progress over several months.
How Rear Delt Training Fits Into a Complete Program
Rear delt exercises work best as part of a complete strength program rather than being treated as an isolated goal. Your program should consider your chest, back, shoulders, arms, legs and core while allowing adequate recovery.
For example, you could include rear shoulder work during an upper-body session or alongside your back exercises. Face pulls and bent-over lateral raises can also work well towards the end of a workout after your larger compound movements.
If muscle development is one of your goals, read our guide to how to build muscle and lose fat for more information about structuring your fitness approach.
You can also explore our guide to bodyweight exercises if you want additional exercises that do not rely heavily on gym equipment.
Training Rear Delts Safely
Shoulder exercises should feel challenging, but they should not cause sharp or unusual pain. Your individual mobility, training history and previous injuries can influence which exercises feel comfortable.
Always warm up before resistance training. Start your first sets with lighter resistance and use them as an opportunity to practise the movement before progressing.
According to Australia’s physical activity guidelines, adults should include muscle-strengthening activities on at least two days each week as part of an active lifestyle. The Australian Government Department of Health, Disability and Ageing provides further guidance on physical activity and exercise.
For additional information about exercise and general physical activity, Healthdirect Australia also provides evidence-based health information.
If you have an existing shoulder injury, ongoing pain or another health concern that may affect exercise, speak with an appropriate healthcare professional before starting or changing your training program.
Building Stronger Shoulders at EFM Glenelg
You do not need complicated workouts to start strengthening your rear delts. The exercises in this guide provide several options using dumbbells, cables, resistance bands and body weight.
At EFM Glenelg, we have worked with people at different fitness levels for more than 15 years. Our approach is centred on helping members train in a supportive environment while learning how to exercise with greater confidence and consistency.
For a beginner, having someone help with exercise selection, resistance and technique can remove much of the guesswork from strength training. Instead of copying random workouts, you can build a routine around your current ability and personal goals.
As you become stronger, your program can progress with you. The objective is not simply to complete exercises. It is to understand what you are doing, develop good training habits and create an approach you can realistically maintain.
Final Thoughts
Rear deltoid exercises for beginners can help create a more balanced approach to shoulder and upper-body training. Face pulls, bent-over lateral raises, rows, Y raises and other pulling movements provide several practical ways to train this often overlooked area.
Start with manageable resistance and concentrate on technique. You do not need to perform every exercise in the same workout, nor do you need to lift heavy weights from day one. Choose a few suitable movements, practise them consistently and progress gradually.
The best training program is one that matches your current ability while giving you room to improve.
If you are unsure where to begin, professional guidance can make your first few months of training much easier. At EFM Glenelg, our trainers can help you build a structured fitness routine that suits your goals, experience and lifestyle.
