Rear shoulder exercises
157 exercises that work the back of the shoulder (posterior deltoid), easiest first.
At home or with basic kit 131
- Arm Circle Beginner friendly · No equipment
- Cross-Body Shoulder Stretch Beginner friendly · No equipment
- Cross-Body Shoulder Stretch — Seated Beginner friendly · No equipment
- Eagle Arms — Wrist Hold Beginner friendly · No equipment
- Overhead Triceps Stretch Beginner friendly · No equipment
- Overhead Triceps Stretch — Seated Beginner friendly · No equipment
- Resistance Band Shoulder External Rotation Beginner friendly · Resistance Band
- Shoulder Circles Beginner friendly · No equipment
- Single Arm Circle Beginner friendly · No equipment
- Eagle Arms Stretch Beginner friendly · No equipment
- Half Locust — One Leg at a Time Beginner friendly · No equipment
- Indian Club Single Pendulum — Short Arc Beginner friendly · Indian Clubs
- Isometric Shoulder External Rotation Hold Beginner friendly · Resistance Band
- Mirror Follow-Through Beginner friendly · No equipment
- Nordic Walking Beginner friendly · Nordic Walking Poles
- Open Book Beginner friendly · No equipment
- Plate Around the World Beginner friendly · Weight Plates
- Plate Halo — Lighter Beginner friendly · Weight Plates
- Reciprocal Arm Swing — Slow March Beginner friendly · No equipment
- Resistance Band Face Pull Beginner friendly · Resistance Band
- Resistance Band Kickback Beginner friendly · Resistance Band
- Resistance Band Pull-Apart Beginner friendly · Resistance Band
- Resistance Band Rope Pushdown Beginner friendly · Resistance Band
- Resistance Band Tricep Overhead Extension Beginner friendly · Resistance Band
- Resistance Band Tricep Pushdown Beginner friendly · Resistance Band
- Shoulder Pass-Through — Wide Grip Beginner friendly · No equipment
- Sleeper Stretch Beginner friendly · No equipment
- Sleeper Stretch — Reduced Pressure Beginner friendly · Towel
- Slow Stroke Pattern Beginner friendly · No equipment
- Thread the Needle Beginner friendly · No equipment
- Thread the Needle — Static Hold Beginner friendly · No equipment
- Walking Exchange Drill Beginner friendly · Relay Baton
- Wall Slides Beginner friendly · Wall / Door Frame
- Alternating Superman Beginner friendly · No equipment
- Arm Drag Only Beginner friendly · No equipment
- Arm Pull Pattern — Prone Beginner friendly · No equipment
- Child's Pose — Single Arm Reach Beginner friendly · No equipment
- Crab Walk Beginner friendly · No equipment
- Double Leg Kick — Hands on Lower Back Beginner friendly · No equipment
- Eagle Arms — Forward Lean Beginner friendly · No equipment
- Eagle Pose — Foot to Floor Beginner friendly · No equipment
- Gomukhasana — Arms Only Beginner friendly · No equipment
- Gomukhasana — Strap Assist Beginner friendly · Yoga Strap
- Indian Club Figure Eight — Single Club Beginner friendly · Indian Clubs
- Indian Club Shield Cast — Short Arc Beginner friendly · Indian Clubs
- Indian Club Single Pendulum Beginner friendly · Indian Clubs
- Kettlebell Around the World Beginner friendly · Kettlebell
- Kettlebell Halo Beginner friendly · Kettlebell
- Kneeling Kettlebell Halo Beginner friendly · Kettlebell
- Mace 10-to-2 — Short Arc Beginner friendly · Persian Mace / Gada
- Open Book — Shoulder Rotation Hold Beginner friendly · No equipment
- Plate Halo Beginner friendly · Weight Plates
- Rear Delt Fly Beginner friendly · Dumbbells
- Rear Elbow — Slow Beginner friendly · No equipment
- Reciprocal Arm Swing — Contralateral Pattern Beginner friendly · No equipment
- Resistance Band High Row Beginner friendly · Resistance Band
- Resistance Band Pull-Apart Behind Neck Beginner friendly · Resistance Band
- Resistance Band Row Beginner friendly · Resistance Band
- Resistance Band Single Arm Overhead Extension Beginner friendly · Resistance Band
- Resistance Band Single Arm Row Beginner friendly · Resistance Band
- Resistance Band W Pull-Apart Beginner friendly · Resistance Band
- Shoulder CARs Beginner friendly · No equipment
- Shoulder Pass-Through Beginner friendly · No equipment
- Slow Pummelling Practice Beginner friendly · No equipment
- Slow Snap Down Practice Beginner friendly · No equipment
- Superman Beginner friendly · No equipment
- Swimming — Slow Alternation Beginner friendly · No equipment
- Thoracic Rotation — Thread and Unthread Beginner friendly · No equipment
- Cow Face Pose Some experience helps · No equipment
- Double Leg Kick Some experience helps · No equipment
- Follow-Through Rotation Drill Some experience helps · No equipment
- Indian Club Figure Eight Some experience helps · Indian Clubs
- Indian Club Two-Hand Swing Some experience helps · Indian Clubs
- Kettlebell Row Some experience helps · Kettlebell
- Locust Pose Some experience helps · No equipment
- Plate Around the World — Overhead Some experience helps · Weight Plates
- Proprioceptive Neuromuscular Facilitation (PNF) Pattern — D2 Flexion Some experience helps · Resistance Band
- Resistance Band Arnold Press Some experience helps · Resistance Band
- Shoulder CARs — Against Wall Some experience helps · Wall / Door Frame
- Slow Granby Roll Some experience helps · No equipment
- Swimming Some experience helps · No equipment
- Thoracic Rotation — Loaded Some experience helps · Dumbbells
- Thread the Needle — Extended Bind Some experience helps · No equipment
- Wall Slides — Floor Version Some experience helps · No equipment
- Arnold Press Some experience helps · Dumbbells
- Back Elbow Drill Some experience helps · No equipment
- Double Leg Kick — Slow Extension Some experience helps · No equipment
- Eagle Pose Some experience helps · No equipment
- High Cadence Stroke Simulation Some experience helps · No equipment
- Indian Club Double Pendulum Some experience helps · Indian Clubs
- Indian Club Mill Some experience helps · Indian Clubs
- Indian Club Shield Cast Some experience helps · Indian Clubs
- Kettlebell Gorilla Row Some experience helps · Kettlebell
- Mace 10-to-2 Some experience helps · Persian Mace / Gada
- Mace 360 — Partial Arc Some experience helps · Persian Mace / Gada
- Pummelling Drill Some experience helps · No equipment
- Reciprocal Arm Swing — Marching Speed Some experience helps · No equipment
- Renegade Row without Push-Up Some experience helps · No equipment
- Resist Follow-Through — Band Some experience helps · Resistance Band
- Shoulder Pass-Through — Narrow Grip Some experience helps · No equipment
- Shoulder Stand Some experience helps · No equipment
- Snap Down Drill Some experience helps · No equipment
- Swimming — 50 Counts Some experience helps · No equipment
- Thread the Needle to Thoracic Rotation Some experience helps · No equipment
- Alternating Leg Bound — Arm Drive Focus Some experience helps · No equipment
- Eagle Pose — Forward Fold Some experience helps · No equipment
- Gada Mill Some experience helps · Persian Mace / Gada
- Granby Roll Some experience helps · No equipment
- Hand-to-Hand Swing Some experience helps · Kettlebell
- Indian Club Figure Eight — Opposite Direction Some experience helps · Indian Clubs
- Indian Club Opposite-Direction Swing Some experience helps · Indian Clubs
- Locust — Arms Clasped Behind Back Some experience helps · No equipment
- Pummelling to Clinch Entry Some experience helps · No equipment
- Reciprocal Arm Swing — Eyes Closed Some experience helps · No equipment
- Relay Baton Exchange Drill Some experience helps · Relay Baton
- Snap Down to Takedown Entry Some experience helps · No equipment
- Thai Clinch — Plum Control Some experience helps · No equipment
- Wrestler's Bridge — Prone Some experience helps · No equipment
- Arm Drag to Back Take Advanced · No equipment
- Back Elbow to Spin Advanced · No equipment
- Hip Bump to Kimura Advanced · No equipment
- Indian Club Double Mill Advanced · Indian Clubs
- Mace 10-to-2 — Heavier Implement Advanced · Persian Mace / Gada
- Mace 360 Advanced · Persian Mace / Gada
- Shoulder Stand — Lotus Legs Advanced · No equipment
- Full Sprint Baton Exchange Advanced · Relay Baton
- Gada Mill — Heavier Load Advanced · Persian Mace / Gada
- Granby Roll — Reactive Escape Advanced · No equipment
- Mace 360 — Heavier Implement Advanced · Persian Mace / Gada
- Wrestler's Bridge with Rotation Advanced · No equipment
- Dancer Pose — Both Hands on Foot Expert · No equipment
With gym equipment 26
- Cable Pull-Apart Beginner friendly · Cable Machine
- Chest Expansion — No Head Turn Beginner friendly · Pilates Reformer
- Machine Rear Delt Fly Beginner friendly · Pec Deck Machine
- Pulling Straps — No Chest Lift Beginner friendly · Pilates Reformer
- Cable Rear Delt Fly Beginner friendly · Cable Machine
- Chest Expansion Beginner friendly · Pilates Reformer
- Face Pull Beginner friendly · Cable Machine
- Prone Rear Delt Fly Beginner friendly · Dumbbells, Weight Bench
- Pulling Straps Beginner friendly · Pilates Reformer
- T-Pulls — Lighter Spring Beginner friendly · Pilates Reformer
- Wide Grip Seated Cable Row Beginner friendly · Cable Machine
- Chest Supported Dumbbell Row Some experience helps · Dumbbells, Weight Bench
- Overhead — Knees Bent Some experience helps · Pilates Reformer
- Rowing — From the Hip Some experience helps · Pilates Reformer
- T-Pulls Some experience helps · Pilates Reformer
- Battle Ropes Spiral Some experience helps · Battle Ropes
- Chest Expansion — Thigh Stretch Transition Some experience helps · Pilates Reformer
- Seal Row Some experience helps · Barbell, Weight Bench
- T-Shape Pull Some experience helps · Pilates Reformer
- Overhead Some experience helps · Pilates Reformer
- Rowing Hip — Seated on Block Some experience helps · Pilates Reformer
- Short Box Side Stretch — Arm Sweep Some experience helps · Pilates Reformer
- T-Pulls — With Chest Lift Hold Some experience helps · Pilates Reformer
- Backstroke — Slow Arc Advanced · Pilates Reformer
- Overhead — Slow Descent Advanced · Pilates Reformer
- Arabesque — Hands Released Expert · Pilates Reformer