Rear Deltoid Pulls


Muscle Group: Rear Deltoids

Importance: Rear deltoid pulls are a fantastic way to target your shoulders and upper back. Performing rear deltoid exercises will counteract upper body pressing movements, fighting the “hunched shoulders” look and leading to improved posture.

Proper Form:

  1. Begin standing with your feet shoulder width apart, about 3-4 feet away from the cable machine. The base of the cable should be at a high setting.

  2. Using the rope attachment, grasp the rope with your palms facing outward.

  3. Keeping your shoulders relaxed and elbows high, pull back on the rope attachment until it comes right towards your nose.

  4. Slowly release the rope back to the starting position.

  5. Repeat!


  • Avoid letting your traps take over the motion by relaxing your shoulders away from your ears.

  • Focus on squeezing the upper back, for a controlled motion.

  • If you’re too tall for the cable— don’t be afraid to take a knee and do the same motion!

Sample Workout:

  1. 12 Rear Deltoid Pulls

  2. 12 Dumbbell Shoulder Presses

  3. 30 Second Plank

5 Rounds