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Rear Delts

Gym
Callisthenics

Gym

How To Perform Rear Delt Cable Fly

  1. Adjust the cables to shoulder height.
  2. Grab the left handle with your right hand and the right handle with your left hand (arms crossed).
  3. Step back a bit and stand tall with a slight bend in your knees.
  4. Start with arms crossed in front of your chest.
  5. With a slight bend in your elbows, pull both arms out and back until they’re in line with your shoulders.
  6. Slowly return to the starting position under control.
  7. Focus on moving with your rear delts, not traps.
  8. Avoid shrugging your shoulders.

How To Perform Double Cable Face Pull

  1. Attach rope handles to a high pulley on both sides.
  2. Hold each rope end with palms facing each other.
  3. Pull the ropes toward your face while flaring your elbows out.
  4. At the end, squeeze your shoulder blades together.
  5. Return slowly.
  6. Keep elbows high.
  7. Don’t let your lower back arch.

How To Perform Chest Supported Dumbbell Rear Delt Raise

  1. Lie face down on an incline bench (around 30–45°).
  2. Hold dumbbells below you with palms facing each other.
  3. With a slight elbow bend, lift the dumbbells out to the sides until your arms are parallel to the floor.
  4. Slowly lower them down.
  5. Keep the chest in contact with the bench.

How To Perform Bent-Over Rear Delt Flys

  1. Hold dumbbells (or bottles) with palms facing each other.
  2. Bend forward at the hips until the torso is almost parallel to the floor.
  3. Let arms hang straight down.
  4. Lift them out to the sides until shoulder height.
  5. Lower under control.
  6. Keep spine neutral, avoid rounding back.
  7. Focus on shoulder movement, not arms.

Callisthenics

How To Perform Face Pull with Towel

  1. Loop a towel through a sturdy door handle at head height.
  2. Hold each end with palms facing each other.
  3. Lean back slightly, holding the towel.
  4. Pull your face toward the handle while spreading your elbows outward.
  5. Squeeze shoulder blades, then return slowly.
  6. Keep tension in the towel throughout.
  7. Don’t shrug your shoulders.

How To Perform Rear Delt Stretch

  1. Bring one arm across your chest at shoulder height.
  2. Use your opposite hand to press the arm closer to your chest.
  3. Hold for 20–30 seconds, then switch sides.

How To Perform Behind-the-Back Rear Delt Stretch

  1. Place both hands behind your back and interlock fingers.
  2. Straighten arms slightly and push them backward and upward.
  3. Feel the stretch across the rear delts and chest.
  4. Hold 20–30 seconds.

How To Perform Lying Y Raises

  1. Lie face down on an incline bench or floor.
  2. Extend arms overhead in a “Y” position (thumbs pointing up).
  3. Lift both arms upward without bending elbows.
  4. Hold for 1–2 seconds.
  5. Slowly lower down.
  6. Use very light weight or just bodyweight.
  7. Focus on control and squeeze.

Gym

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