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.Rear deltoid (delt)Rear shoulder
OriginLower lip of the posterior border of the scapular spine
InsertionLateral portion of the humerus
FunctionExternal shoulder rotationShoulder extensionTransverse shoulder abductionTransverse shoulder extension^ up to TOC
BarbellBarbell Rear Delt RowBarbell Rear Delt RaiseBarbell Lying Rear Delt Row
DumbbellDumbbell Bent Over Lateral RaiseDumbbell Seated Rear Lateral RaiseDumbbell Lying Rear Lateral RaiseDumbbell Lying Rear Delt RowDumbbell Lying Rear Delt RaiseDumbbell Rear Delt Row
CableFace PullsCable Rear Lateral RaiseCable Rear Delt RowCable Rear Delt PullCable Standing Cross Arm Pull
MachineMachine Seated Rear Delt RowMachine Seated Rear Lateral FlyMachine Seated Rear Lateral FlyMachine Lying Real Lateral Raise
StretchesManual Resistance Rear Deltoid StretchFixed Bar Rear Deltoid Stretch^ up to TOC^ up to TOC
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