How many sets of rear delts per week?

Most lifters progress on 8 to 16 hard sets a week of direct work. Rows add a little on top of that. FlexFit starts near the low end of your program's range and adds sets as you log them.

What rear-delt exercise works with only a band?

A band pull-apart. Hold the band at shoulder height and pull it apart until your hands are in line with your shoulders. FlexFit programs that when your equipment profile is a band.

Rear Delts Exercises

The rear delts pull the upper arm back and out, the opposite of a press. Reverse flyes, face pulls, and band pull-aparts train them directly. Rows hit them some, and that side effect is usually too small to count as the week's work. FlexFit programs a direct rear-delt movement in upper-body sessions, with bands or dumbbells at home and cables or a reverse pec deck at the gym.

How to train rear delts

Use the 12 to 20 rep range and a weight you can move without swinging the torso. Lead with the elbows, and stop the pull when the upper arm is in line with the torso. One reverse-fly pattern and, if you have a band or cable, a face pull cover the week.

How FlexFit programs rear delts

At home, FlexFit programs dumbbell reverse flyes and band pull-aparts. At the gym it adds cable reverse flyes, face pulls, and the reverse pec deck. Sets and reps come from your program's current week and the last time you logged the movement.

Rear Delts exercises in FlexFit's library

Band Pull-Apart
Stand with feet shoulder-width apart, holding a resistance band in front of you at chest height with both hands about...
Cable Reverse Fly
Set cable pulleys to chest height with D-handles attached. Stand centered between the cables, grab the left handle...
Dumbbell Reverse Fly
Stand with feet hip-width apart, hinge forward at the hips until your torso is nearly parallel to the floor. Hold a...
Face Pull (Rear Delt)
Attach a rope handle to a cable machine at upper chest height. Stand facing the machine with feet shoulder-width...
Reverse Pec Deck
Adjust the seat so handles are at shoulder height when seated. Sit facing the pad with your chest against it, grasp...

Rear Delts training questions

How many sets of rear delts per week?: Most lifters progress on 8 to 16 hard sets a week of direct work. Rows add a little on top of that. FlexFit starts near the low end of your program's range and adds sets as you log them.
What rear-delt exercise works with only a band?: A band pull-apart. Hold the band at shoulder height and pull it apart until your hands are in line with your shoulders. FlexFit programs that when your equipment profile is a band.