Posterior Deltoid:
Rear Delt Anatomy & Exercises

The posterior deltoid is one of the three distinct heads of the deltoid anatomy. Located on the back of the shoulder, it is typically used in tandem with the back muscles during upper body pulling exercises.

On this page, you can find all information you'd want about this shoulder muscle. Learn its anatomy, view pictures and discover the best exercises for training it.

Use the table of contents (TOC) on the right to easily navigate through this guide.

Other Names

• Rear deltoid (delt)
• Rear shoulder

Posterior Deltoid

Anatomy

Origin

• Lower lip of the posterior border of the scapular spine

Insertion

• Lateral portion of the humerus

Function

• External shoulder rotation
• Shoulder extension
• Transverse shoulder abduction
• Transverse shoulder extension

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Rear Deltoid Exercises

Barbell

• Barbell Rear Delt Row
• Barbell Rear Delt Raise
• Barbell Lying Rear Delt Row

Dumbbell

• Dumbbell Bent Over Lateral Raise
• Dumbbell Seated Rear Lateral Raise
• Dumbbell Lying Rear Lateral Raise
• Dumbbell Lying Rear Delt Row
• Dumbbell Lying Rear Delt Raise
• Dumbbell Rear Delt Row

Cable

• Face Pulls
• Cable Rear Lateral Raise
• Cable Rear Delt Row
• Cable Rear Delt Pull
• Cable Standing Cross Arm Pull

Body Weight

• Inverted Row

Machine

• Machine Seated Rear Delt Row
• Machine Seated Rear Lateral Fly
• Machine Seated Rear Lateral Fly
• Machine Lying Real Lateral Raise

Stretches

• Manual Resistance Rear Deltoid Stretch
• Fixed Bar Rear Deltoid Stretch

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Related Muscles

• Anterior Deltoid
• Lateral Deltoid

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