Posterior Deltoid

Muscle group: Shoulders

Rear shoulder muscle that extends and externally rotates the arm, important for horizontal pulling exercises.

Exercises Targeting Posterior Deltoid

Primary Mover (49)

Back Lever

Bodyweight Advanced

Band Face Pull

Band Pull Apart

Band Pull Apart Rehab

Barbell Rear Delt Row

Barbell Intermediate

Behind The Neck Press

Barbell Advanced

Bent Over Reverse Fly

Dumbbell Beginner

Rear Delt Inverted Row (high bar)

Bodyweight Intermediate

Rear Delt Inverted Row (on hips)

Bodyweight Intermediate

Bradford Press

Barbell Advanced

Cable Isolateral Rear Lateral Raise

Cable Intermediate

Cable Isolateral Reverse Fly

Cable Intermediate

Cable Isolateral Standing Rear Delt Row

Cable Intermediate

Cable Rear Delt Row

Cable Intermediate

Cable Standing Rear Delt Row (with rope)

Cable Intermediate

Cable Face Pull

Cable Reverse Fly

Cable Intermediate

Clean Pull

Barbell Advanced

Cuban Rotation

Dumbbell Intermediate

Dumbbell Rear Delt Row

Dumbbell Intermediate

Dumbbell Rear Lateral Raise

Dumbbell Intermediate

Dumbbell Seated Rear Lateral Raise

Dumbbell Intermediate

Face Pull

Face Pull Rehab

Hang Clean

Barbell Advanced

Hang Snatch

Barbell Advanced

Helms Row

Dumbbell Advanced

Kettlebell Clean

Kettlebell Advanced

Kettlebell Halo

Kettlebell Intermediate

Kettlebell Snatch

Kettlebell Advanced

Lever Isolateral Lying Rear Lateral Raise

Machine Beginner

Lever Isolateral Lying Rear Lateral Raise (plate loaded)

Machine Beginner

Lever Isolateral Rear Delt Row (plate loaded)

Machine Beginner

Lever Isolateral Seated Reverse Fly (parallel grip)

Machine Beginner

Lever Isolateral Seated Reverse Fly (pronated parallel grip)

Machine Beginner

Lever Seated Rear Delt Row

Machine Beginner

Muscle Snatch

Barbell Advanced

Power Clean

Barbell Advanced

Prone I Raise

Dumbbell Beginner

Prone T Raise

Dumbbell Beginner

Prone Y Raise

Dumbbell Beginner

Rear Delt Fly

Dumbbell Beginner

Reverse Fly Machine

Machine Beginner

Smith Rear Delt Row

Smith Machine Beginner

Snatch

Barbell Advanced

Snatch Pull

Barbell Advanced

Suspended Rear Delt Row

Suspension Intermediate

Suspended Reverse Fly

Suspension Intermediate

TRX Y Fly

Suspension Advanced

Secondary / Assisting (89)

Arnold Press

Dumbbell Intermediate

Assisted Pull Up

Machine Beginner

Band-assisted Archer Pull-up

Band-assisted Chin-up

Band-assisted Parallel Grip Pull-up

Band-assisted Pull-up

Band Pull Apart

Barbell Bent-over Row

Barbell Intermediate

Barbell Pullover

Barbell Intermediate

Barbell Underhand Bent-over Row

Barbell Intermediate

Archer Pull-up

Bodyweight Intermediate

Biceps Row (high bar)

Bodyweight Intermediate

Inverted Biceps Row

Bodyweight Intermediate

Inverted Row (feet elevated)

Bodyweight Intermediate

One Arm Pull-up

Bodyweight Advanced

Parallel Close Grip Pull-up

Bodyweight Intermediate

Row (high bar)

Bodyweight Intermediate

Single Leg Hanging Hamstring Bridge

Bodyweight Intermediate

Cable Bent-over Pullover

Cable Intermediate

Cable Chin-up

Cable Intermediate

Cable Close Grip Pulldown

Cable Intermediate

Cable Isolateral Y Raise

Cable Intermediate

Cable One Arm Bent-over Row

Cable Intermediate

Cable One Arm Straight Back Seated High Row

Cable Intermediate

Cable Parallel Close Grip Pull-up

Cable Intermediate

Cable Parallel Grip Pull-up

Cable Intermediate

Cable Parallel Grip Pulldown

Cable Intermediate

Cable Pull-up

Cable Intermediate

Cable Pulldown

Cable Intermediate

Cable Seated Row

Cable Intermediate

Cable Standing Shoulder External Rotation

Cable Intermediate

Cable Straight Back Seated Row

Cable Intermediate

Cable Underhand Pulldown

Cable Intermediate

Cable Wide Grip Seated Row

Cable Intermediate

Cable Wide Grip Straight Back Seated Row

Cable Intermediate

Cable External Rotation

Chin-Up

Bodyweight Intermediate

Dumbbell Bent-over Row

Dumbbell Intermediate

Dumbbell Incline Lateral Raise

Dumbbell Intermediate

Dumbbell Lying Lateral Raise

Dumbbell Intermediate

Dumbbell Lying Row

Dumbbell Intermediate

Dumbbell Lying Shoulder External Rotation

Dumbbell Intermediate

Dumbbell Pullover

Dumbbell Intermediate

Dumbbell Upright Shoulder External Rotation (with support)

Dumbbell Intermediate

External Rotation Sidelying

Dumbbell Beginner

Inverted Row

Suspension Beginner

Kettlebell Renegade Row

Kettlebell Intermediate

Kettlebell Row

Kettlebell Intermediate

L-U Raise

Dumbbell Advanced

Lever Close Grip Pulldown

Machine Beginner

Lever Close Grip T-bar Row (plate loaded)

Machine Beginner

Lever Front Pulldown

Machine Beginner

Lever Isolateral Narrow Grip Seated Row (plate loaded)

Machine Beginner

Lever Isolateral Seated High Row

Machine Beginner

Lever Isolateral Seated High Row (plate loaded)

Machine Beginner

Lever Isolateral Seated Low Row (plate loaded)

Machine Beginner

Lever Isolateral Shoulder External Rotation (plate loaded)

Machine Beginner

Lever Isolateral Underhand Pulldown (plate loaded)

Machine Beginner

Lever Isolateral Wide Grip Seated Row (high bar, plate loaded)

Machine Beginner

Lever Isolateral Wide Grip Seated Row (plate loaded)

Machine Beginner

Lever Neutral Grip Incline Row (plate loaded)

Machine Beginner

Lever Pullover

Machine Beginner

Lever Seated Row

Machine Beginner

Lever Seated Row (no chest pad)

Machine Beginner

Lever Shoulder External Rotation

Machine Beginner

Lever Straight Back Seated Row (no chest pad)

Machine Beginner

Lever Underhand Seated Row

Machine Beginner

Lever Wide Grip Incline Row (plate loaded)

Machine Beginner

Lever Wide Grip Seated Row

Machine Beginner

Machine-assisted Chin-up

Machine Beginner

Machine-assisted Parallel Close Grip Pull-up

Machine Beginner

Partner-assisted Chin-up

Partner-assisted Pull-up

Self-assisted Chin-up

Self-assisted Pull-up

Weighted Chin-up

None Intermediate

Weighted Parallel Close Grip Pull-up

None Intermediate

Weighted Pull-up

None Intermediate

Weighted Inverted Row

Plate Intermediate

Pull-Up

Bodyweight Intermediate

Smith Machine Row

Smith Machine Beginner

Smith Bent-over Row

Smith Machine Beginner

Superman

Bodyweight Intermediate

Suspended Inverted Row

Suspension Intermediate

Suspended One Arm Row

Suspension Intermediate

Suspended Row

Suspension Intermediate

Suspended Self-assisted Pull-up

Suspension Beginner

Suspended Shoulder External Rotation

Suspension Intermediate

TRX Row

Suspension Intermediate

Stabilizer (39)

Barbell 45° Hyperextension

Barbell Intermediate

Barbell Hyperextension

Barbell Intermediate

Barbell Lying Triceps Extension

Barbell Intermediate

Barbell Lying Triceps Extension "Skull Crusher"

Barbell Intermediate

Bird Dog

Bodyweight Beginner

Incline Leg Raise

Bodyweight Intermediate

Incline Straight Leg Raise

Bodyweight Intermediate

Vertical Leg Raise (on parallel bars)

Bodyweight Intermediate

Cable Kneeling Crunch

Cable Intermediate

Cable Lying Triceps Extension

Cable Intermediate

Cable One Arm Pushdown

Cable Intermediate

Cable Pushdown

Cable Intermediate

Cable Pushdown (with back support)

Cable Intermediate

Cable Pushdown (with V-bar)

Cable Intermediate

Cable Seated Twist

Cable Intermediate

Cable Standing Overhead Crunch

Cable Intermediate

Cable Twist

Cable Intermediate

Dumbbell Lying Triceps Extension

Dumbbell Intermediate

Dumbbell Kickback

Dumbbell Beginner

Lever Kneeling Twist

Machine Beginner

Lever Lying Crunch (plate loaded)

Machine Beginner

Lever Neck Flexion

Machine Beginner

Lever Neck Flexion (plate loaded)

Machine Beginner

Lever Seated Crunch

Machine Beginner

Lever Seated Crunch (arm bar)

Machine Beginner

Lever Seated Crunch (arm pad)

Machine Beginner

Lever Seated Leg Raise Crunch (plate loaded)

Machine Beginner

Lever Seated Side Leg Raise Crunch (plate loaded)

Machine Beginner

Lever Seated Twist

Machine Beginner

Lever Seated Twisting Leg Raise Crunch (plate loaded)

Machine Beginner

Lever Triceps Extension

Machine Beginner

Lever Triceps Extension (plate loaded)

Machine Beginner

Lever Triceps Extension (with preacher pad)

Machine Beginner

Sled Leg Hip Raise (ab coaster)

Machine Beginner

Sled Side Leg Hip Raise (ab coaster)

Machine Beginner

Weighted Incline Leg Raise

None Intermediate

Weighted Vertical Leg Raise (on parallel bars)

None Intermediate

Suspended Forward Angled Single Leg Calf Raise

Suspension Intermediate

Suspended Triceps Extension

Suspension Intermediate

Other Muscles in Shoulders

Anterior Deltoid, Lateral Deltoid

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