Shoulder: Rear (Posterior Deltoid) Exercises

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*Click on either of the images above to find exercises by their muscle group

 

Exercises


Dumbbell Triceps Kickbacks
Summary

In this exercise, the upper arm muscles are dynamically strengthened, while the back muscles gain static strength (muscular endurance) if good posture is used.

  • Muscle Group: Lats, Triceps, Shoulder: Rear, Trapezius: Middle, Trapezius: Lower
  • Equipment: Free Weights, Bench
  • Categories: Strength
Diagonal Back and Shoulder Exercise with the Ball
Summary

This is a fun, yet challenging exercise.

  • Muscle Group: Back, Back: Lower, Abs: Side, Shoulder: Side, Shoulder: Rear, Core
  • Equipment: Exercise Ball
  • Categories: Core
Seated Rows on the Ball
Summary

This exercise focuses on the muscles of the shoulder & middle of the back.

  • Muscle Group: Back, Back: Lower, Lats, Shoulder: Rear, Core, Trapezius: Middle, Trapezius: Lower, Back: Upper, Back: Middle
  • Equipment: Exercise Ball, Exercise Tube or Band
  • Categories: Strength, Core
Abdominal Crunch with Exercise Band & Exercise Ball
Summary

A very effective exercise to strengthen abdominal muscles.

  • Muscle Group: Lats, Abs, Shoulder: Rear, Core
  • Equipment: Exercise Ball, Exercise Tube or Band
  • Categories: Strength, Core
Abdominal Crossover Crunch with Exercise Band & Ball
Summary

This is a good exercise for the abdominal muscles.

  • Muscle Group: Lats, Shoulder: Front, Abs: Side, Abs, Shoulder: Rear, Core
  • Equipment: Exercise Ball, Exercise Tube or Band
  • Categories: Strength, Core
Straight Arm "Pec Deck" with the Exercise Band
Summary

This exercise for strengthening the chest and shoulder girdle muscles is a bit more strenuous.

  • Muscle Group: Chest, Shoulder: Front, Shoulder: Side, Shoulder: Rear
  • Equipment: Exercise Ball, Exercise Tube or Band
  • Categories: Strength
The "Pec Deck" with the Exercise Band
Summary

You can do this chest exercise on the stability ball or on a more stable surface such as a stool.

  • Muscle Group: Chest, Shoulder: Front, Shoulder: Side, Shoulder: Rear
  • Equipment: Exercise Ball, Exercise Tube or Band
  • Categories: Strength
Over the Exercise Ball Shoulder Raises
Summary

A simple but effective exercise to strengthen the back and shoulder girdle muscles.

  • Muscle Group: Back, Back: Lower, Lats, Shoulder: Rear, Core
  • Equipment: Exercise Ball
  • Categories: Strength, Core, Balance
Row with Exercise Band & Exercise Ball
Summary

A straight and upright posture can be achieved if the upper back muscles are strong and well trained.

  • Muscle Group: Back, Back: Lower, Lats, Shoulder: Rear, Core, Trapezius: Middle, Trapezius: Lower, Rotator Cuff
  • Equipment: Exercise Ball, Exercise Tube or Band
  • Categories: Strength, Core
Upper Body & Back Stretch with Exercise Ball
Summary

If the back is sore after a long day of work or lots of sports, this exercise will help.

  • Muscle Group: Back, Back: Lower, Lats, Abs: Side
  • Equipment: Exercise Ball
  • Categories: Stretches
Sideways Knee Pull-In on BOSU
Summary

This exercise targets the abs and obliques, as well as increasing overall stability.

  • Muscle Group: Back, Hip Flexors, Back: Lower, Abs: Side, Abs, Core
  • Equipment: BOSU
  • Categories: Strength, Core, Balance
Kneeling Shoulder Stretch
Summary

Simple shoulder stretch

  • Muscle Group: Lats, Shoulder: Rear, Rotator Cuff
  • Equipment: Exercise Mat, None
  • Categories: Stretches
Side Plank on BOSU (on elbow)
Summary

This exercise improves core strength and stability.

  • Muscle Group: Back, Buttocks, Back: Lower, Shoulder: Front, Outer Thigh - Hip, Abs: Side, Abs, Shoulder: Side, Shoulder: Rear, Core, Hip Stabilizers, Trapezius: Middle, Trapezius: Lower, Back: Upper, Back: Middle, Rotator Cuff
  • Equipment: BOSU
  • Categories: Strength, Core, Balance
Advanced Push Up on Exercise Ball
Summary

This exercise strengthens the arms, chest and shoulders while increasing coordination and core stability.

  • Muscle Group: Chest, Triceps
  • Equipment: Exercise Ball
  • Categories: Strength
Superman on BOSU
Summary

A great exercise to work the lower back.

  • Muscle Group: Back, Buttocks, Hamstrings, Back: Lower, Neck, Core, Hip Stabilizers, Trapezius: Upper
  • Equipment: BOSU
  • Categories: Strength, Core

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