{"id":62276,"date":"2024-07-31T21:37:22","date_gmt":"2024-07-31T21:37:22","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=62276"},"modified":"2024-12-27T20:21:03","modified_gmt":"2024-12-27T20:21:03","slug":"rear-delt-calisthenics","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/rear-delt-calisthenics\/","title":{"rendered":"Rear Delt Calisthenics: 5 Body Weight Exercises for Strong, Sculpted Shoulders"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/rear-delt-calisthenics\/#Anatomy_and_Function_of_the_Rear_Delt_Muscles\" >Anatomy and Function of the Rear Delt Muscles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/rear-delt-calisthenics\/#Can_You_Train_the_Rear_Delts_with_Calisthenics\" >Can You Train the Rear Delts with Calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/rear-delt-calisthenics\/#What_Exercise_Hits_the_Rear_Deltoids\" >What Exercise Hits the Rear Deltoids?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/rear-delt-calisthenics\/#Ring_Face_Pulls\" >Ring Face Pulls<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/rear-delt-calisthenics\/#Ring_Rows\" >Ring Rows<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/rear-delt-calisthenics\/#Ring_Reverse_Flyes\" >Ring Reverse Flyes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/rear-delt-calisthenics\/#Back_Plank\" >Back Plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/rear-delt-calisthenics\/#T-Prone_Raises\" >T-Prone Raises\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/rear-delt-calisthenics\/#Do_Push_Ups_Hit_the_Rear_Delts\" >Do Push Ups Hit the Rear Delts?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/rear-delt-calisthenics\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/rear-delt-calisthenics\/#Do_dips_work_the_rear_delts\" >Do dips work the rear delts?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/rear-delt-calisthenics\/#Do_push-ups_work_the_side_delts\" >Do push-ups work the side delts?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/rear-delt-calisthenics\/#Can_you_hit_every_muscle_with_calisthenics\" >Can you hit every muscle with calisthenics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/rear-delt-calisthenics\/#Do_push-ups_work_the_shoulders\" >Do push-ups work the shoulders?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/rear-delt-calisthenics\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Shoulder strength, mobility, and stability are essential for any physical activity, from playing sports to simply carrying groceries. However, many people neglect the muscles in the back of their shoulders, which are known as the rear delts. These muscles play a crucial role in shoulder health and also contribute to an aesthetically-sculpted upper body.<\/span><\/p>\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=rear_delt_calisthenics&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=rear_delt_calisthenics\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">The good news is that you don&#8217;t need fancy equipment or heavy weights to target your rear delts. In fact, you can effectively work these muscles using just your body weight. If you&#8217;re looking to strengthen and shape your shoulders without needing any equipment, here are five <a href=\"https:\/\/betterme.world\/articles\/10-calisthenics-exercises\/\">calisthenics exercises<\/a> for strong and sculpted rear delts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">But first, we&#8217;ll quickly go over some basic information about the rear delt muscles and why it&#8217;s important to include them in your workout routine.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Anatomy_and_Function_of_the_Rear_Delt_Muscles\"><\/span><b>Anatomy and Function of the Rear Delt Muscles<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The rear delts, also known as posterior deltoids, are one of three heads that make up the shoulder muscle (deltoid). They\u2019re located on the back of your shoulders and are responsible for various actions such as pulling your arm backward and rotating it outward (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK537056\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These muscles often get overlooked as they\u2019re not as visible or easily targeted with traditional exercises such as push-ups or overhead presses. However, neglecting them can lead to imbalances and potential injuries to the shoulders.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Training your rear delts can improve your overall shoulder strength and stability, which is essential for any upper-body movement. In addition, having well-developed rear delts can create a more defined and aesthetic look to your back and shoulders.<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=rear_delt_calisthenics\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/7-1.png\" alt=\"rear delt calisthenics\" \/><\/a><\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Train_the_Rear_Delts_with_Calisthenics\"><\/span><b>Can You Train the Rear Delts with Calisthenics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The rear delts are arguably best trained using equipment (such as dumbbells or resistance bands) that allow for specific isolation exercises that target these muscles. However, this doesn&#8217;t mean you can&#8217;t effectively train them using just your body weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">With calisthenics, you can use creative variations and modifications of classic body weight exercises to target your rear delts. The upside of training this muscle with calisthenics is that such exercise challenges your stability and coordination, enhancing overall muscle activation and control (<\/span><a href=\"https:\/\/www.health.harvard.edu\/exercise-and-fitness\/the-advantages-of-body-weight-exercise\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Exercise_Hits_the_Rear_Deltoids\"><\/span><b>What Exercise Hits the Rear Deltoids?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Exercise that involves pulling and rotating your arms backward will target the rear delt muscles. Here are five body weight rear delt exercises you should try:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Ring_Face_Pulls\"><\/span><b>Ring Face Pulls<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise involves the use of gymnastic rings, which introduce an element of instability that significantly enhances muscle engagement and overall shoulder health. The primary focus of the ring face pull is on the posterior deltoids, but it also activates other muscles such as the rhomboids, trapezius, and rotator cuff muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">What sets the ring face pull apart as a rear delt exercise is its ability to isolate and target the smaller stabilizer muscles in the shoulder. As you perform this exercise, the instability of the rings forces your muscles to work harder to maintain control and balance. This results in increased muscle activation and a more effective workout for the rear delts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, the ring face pull promotes proper shoulder blade retraction and external rotation, which are essential for maintaining shoulder health and preventing potential injuries. By consistently performing ring face pulls, you can enhance your shoulder stability and mobility, which leads to better posture and improved performance in various physical activities.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are 8 steps to perform ring face pulls:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adjust the rings to a height slightly above your head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold onto each ring with an overhand grip, keeping your arms straight and your palms facing downward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walk your feet back until you are at a comfortable angle with your body fully extended and slightly leaning forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your shoulder blades together and pull the rings toward your face while maintaining an upright posture. Remember to engage your core here to further help stabilize your body.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a second when the rings are close to your face, then slowly return to the starting position by extending your arms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your core engaged throughout the exercise to maintain stability.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you get stronger, you can increase the difficulty by walking your feet further back and increasing the angle of your body.<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=rear_delt_calisthenics\">Try using the app <\/a> and see for yourself!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Ring_Rows\"><\/span><b>Ring Rows<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise primarily engages the posterior deltoids, rhomboids, trapezius, latissimus dorsi, and biceps. The motion involved in ring rows requires pulling your body upward using rings, which introduces instability and challenges your muscles to maintain control and balance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">During the execution of ring rows, the posterior deltoids are engaged as you pull your arms back, emphasizing the retraction of the shoulder blades.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The rhomboids and trapezius muscles work synergistically to retract and stabilize the shoulder blades, ensuring proper posture and alignment throughout the movement.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The latissimus dorsi contributes to the pulling motion, particularly as you approach the top of the row.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As the rings introduce an unstable surface, your stabilizer muscles, including the rotator cuff and core muscles, must work harder to maintain proper form and control. This enhanced muscle activation strengthens the primary target muscles and improves overall shoulder stability and function, which reduces the risk of injury.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lowering your body angle increases the resistance and challenge, while a more upright position makes the exercise easier.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are 7 steps to perform ring rows:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adjust the rings to a height slightly above your waist.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold onto each ring with an overhand grip, keeping your arms straight and your palms facing downward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walk your feet forward until your body is at an angle with your arms fully extended and elbows locked out.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your shoulder blades together and pull yourself up toward the rings by bending your elbows.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep pulling until your chest reaches the level of the rings or slightly above them.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a second at the top, then slowly lower yourself back down to the starting position by extending your arms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=rear_delt_calisthenics\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/10-1.png\" alt=\"rear delt calisthenics\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Ring_Reverse_Flyes\"><\/span><b>Ring Reverse Flyes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The ring reverse fly is an excellent exercise that specifically targets the rear deltoids and upper back muscles, including the rhomboids and trapezius.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This movement involves a horizontal abduction of the arms and is executed while maintaining stability on gymnastic rings. The unique challenge posed by the unstable surface of the rings can enhance muscle engagement and coordination, which makes it a highly effective exercise for building strength and stability in the shoulder girdle.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When performing ring reverse flyes, the primary focus is on the posterior deltoids, as they\u2019re the main muscles responsible for the horizontal abduction of the arms.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The rhomboids and trapezius play a vital role in retracting and stabilizing the shoulder blades during the movement. This retraction is essential for maintaining proper shoulder mechanics and posture, which helps prevent injuries related to poor shoulder alignment.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ring reverse flyes also engage the smaller stabilizer muscles around the shoulder joint, which enhances overall shoulder health and functionality.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are 8 steps to perform ring reverse flyes:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adjust the rings to a height slightly below your waist.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold onto each ring with an overhand grip, keeping your arms straight and your palms facing downward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walk your feet forward until you\u2019re at an angle with your body fully extended and slightly leaning forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your elbows slightly bent and raise both arms up and outwards, squeezing your shoulder blades together as if trying to touch them behind you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your hands should remain in line with your shoulders throughout the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a second when your arms are parallel to the ground, then slowly lower them back down to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your core engaged throughout the exercise to maintain stability.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps.<\/span><\/li>\n<\/ol>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/lower-back-calisthenics\/\"><i>The Simplest Lower Back Calisthenics Guide for Beginners<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Back_Plank\"><\/span><b>Back Plank<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Planks are known for being an effective core exercise, and this back version takes things up a notch. The back plank is an advanced exercise that challenges your core, back, and shoulder muscles to work together to maintain a stable position.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You&#8217;ll need to flip over the plank position to perform this exercise, which means your arms will be behind you instead of in front. This change in hand placement places more emphasis on your upper back muscles and shoulders.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Performing the back plank requires a great deal of strength and stability, so it&#8217;s essential to have a solid foundation with regular plank variations before you attempt this exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are 6 steps to perform a back plank:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by sitting down with your legs extended in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on the ground slightly wider than shoulder-width apart and almost behind you. You\u2019ll want your fingers pointing toward your feet for this movement too.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your hips off the ground, keeping your legs straight and toes pointed.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your core engaged and squeeze your shoulder blades together as you push your chest up toward the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for a few seconds, then slowly lower yourself back down to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps or hold for a certain amount of time.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">To further target the lower back to enhance core stability and prevent injury take a look at our previous blog post: <\/span><b>Best Lower Back Weight Exercises.<\/b><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"T-Prone_Raises\"><\/span><b>T-Prone Raises\u00a0<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">T-prone raises are a challenging exercise that targets the entire posterior chain, including the traps, rhomboids, and rear delts. The movement mimics the ring rear delt fly, but you&#8217;ll perform it while lying down.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This exercise is often called the Superman exercise due to its resemblance to the superhero&#8217;s flying pose. The T-prone raise strengthens your back and shoulders. improves posture, and helps prevent injuries related to poor shoulder mechanics.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are 7 steps to perform T-prone raises:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie face down on the floor with your arms extended straight out to your sides, forming a T-shape.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and squeeze your glutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your chest, arms, and legs off the ground simultaneously while keeping them straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a second at the top, then slowly lower yourself back down to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure to keep your neck in a neutral position throughout the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you find this exercise too challenging, you can bend your elbows and touch your fingertips to the ground instead of lifting them off entirely.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat for the desired number of reps or hold the top position for a certain amount of time.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Explore more exercises that work the posterior deltoid helping improve strength and posture in our comprehensive guide:<\/span><b><a href=\"https:\/\/betterme.world\/articles\/best-rear-delt-exercises\/\"> Best Rear Delt Exercises<\/a>.<\/b><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_Push_Ups_Hit_the_Rear_Delts\"><\/span><b>Do Push Ups Hit the Rear Delts?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Push-ups primarily target your chest (pectoralis major), triceps, and the front of your shoulders (anterior deltoids) (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Pushups\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). While they engage various stabilizing muscles, including parts of the shoulders, they don&#8217;t significantly work the rear deltoids (posterior deltoids).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For more effective targeting of the rear delts, consider incorporating the following exercises into your workout routine:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reverse Flyes:<\/b><span style=\"font-weight: 400;\"> Using dumbbells or resistance bands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Face Pulls:<\/b><span style=\"font-weight: 400;\"> Utilizing a cable machine or resistance bands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Bent-Over Rows, inverted rows:<\/b><span style=\"font-weight: 400;\"> With a focus on upper-back engagement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rear Delt Raises:<\/b><span style=\"font-weight: 400;\"> Specifically isolating the rear delts.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">These exercises will better address the posterior deltoid muscles and contribute to balanced shoulder development.<\/span><\/p>\n<p><strong>BetterMe app will kick you out of the mental funk, shake off your extra weight, rid you off your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=rear_delt_calisthenics\">change your life for the better!<\/a><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2434&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=rear_delt_calisthenics\"><img decoding=\"async\" class=\"aligncenter wp-image-30039 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/11\/8-2-1.png\" alt=\"rear delt calisthenics\" \/><\/a><\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Do_dips_work_the_rear_delts\"><\/span><strong>Do dips work the rear delts?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Dips primarily target the chest, triceps, and front delts (anterior deltoids). They don\u2019t significantly engage the rear delts (posterior deltoids). To target the rear delts, exercises such as reverse flyes, face pulls, and rear delt raises are more effective.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For more anterior deltoid exercises to incorporate into your strength training sessions check out our previous post: <\/span><b><a href=\"https:\/\/betterme.world\/articles\/front-delts-workout\/\">Front Delts Workout<\/a>.<\/b><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_push-ups_work_the_side_delts\"><\/span><strong>Do push-ups work the side delts?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Push-ups mainly work the chest, triceps, and front delts (<\/span><a href=\"https:\/\/www.physio-pedia.com\/Pushups\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). While they engage the shoulders for stabilization, they don\u2019t significantly work the side delts (lateral deltoids). To effectively target the side delts, shoulder-specific exercises such as lateral raises and upright rows are recommended.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_you_hit_every_muscle_with_calisthenics\"><\/span><strong>Can you hit every muscle with calisthenics?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, you can target every muscle group using calisthenics. Here\u2019s how you can hit each major muscle group:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Chest:<\/b><span style=\"font-weight: 400;\"> Push-ups, dips<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Back:<\/b><span style=\"font-weight: 400;\"> Pull-ups, chin-ups, inverted rows<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Shoulders:<\/b><span style=\"font-weight: 400;\"> Pike push-ups, handstand push-ups<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Arms:<\/b><span style=\"font-weight: 400;\"> Tricep dips, body weight bicep curls<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Core:<\/b><span style=\"font-weight: 400;\"> Planks, leg raises, mountain climbers<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Legs:<\/b><span style=\"font-weight: 400;\"> Squats, lunges, step-ups<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Calisthenics can provide a comprehensive full-body workout with the right combination of exercises, thereby building strength and improving body composition (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/317321468_The_effects_of_a_calisthenics_training_intervention_on_posture_strength_and_body_composition\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Do_push-ups_work_the_shoulders\"><\/span><strong>Do push-ups work the shoulders?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, push-ups work the shoulders, particularly the front delts (anterior deltoids). They serve as a stabilizing muscle and help with the pushing motion. However, push-ups aren\u2019t the most effective exercise for isolating the side or rear delts. For a more rounded shoulder workout, incorporating exercises such as lateral raises, rear delt presses, reverse flyes, and shoulder presses can help (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7706677\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n\n<p><span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;&lt;a href=&quot;&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=rear_delt_calisthenics&quot;&quot; target=&quot;_blank&quot;&gt;&lt;video autoplay=&quot;autoplay&quot; loop=&quot;loop&quot; muted=&quot;muted&quot; playsinline=&quot;playsinline&quot; width=&quot;777&quot;&gt;&lt;source src=&quot;&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-2.mp4&quot;&quot; type=&quot;video\/mp4&quot; \/&gt;&lt;\/video&gt;&lt;\/a&gt;&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=rear_delt_calisthenics\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Incorporating these rear delt calisthenics exercises into your workout routine can significantly benefit your overall shoulder strength and stability. By targeting different muscle groups and challenging stability, these exercises can help prevent injuries and <a href=\"https:\/\/betterme.world\/articles\/exercises-to-improve-posture\/\">improve posture<\/a>. Remember to always maintain proper form and listen to your body&#8217;s limits when performing these exercises.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Shoulder strength, mobility, and stability are essential for any physical activity, from playing sports to simply carrying groceries. However, many people neglect the muscles in the back of their shoulders, which are known as the rear delts. These muscles play a crucial role in shoulder health and also contribute to an aesthetically-sculpted upper body. The [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":62280,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[204,264],"tags":[],"coauthors":[122,246],"class_list":["post-62276","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-calisthenics-workout","category-calisthenics-women"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Rear Delt Calisthenics: 5 Body Weight Exercises for Strong, Sculpted Shoulders - BetterMe<\/title>\n<meta name=\"description\" content=\"These \u2605 REAR DELT CALISTHENICS \u27a4 exercises can help strengthen your back and shoulders while also improving posture. Learn how to perform back planks, T-prone raises, and more in this guide.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/rear-delt-calisthenics\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Rear Delt Calisthenics: 5 Body Weight Exercises for Strong, Sculpted Shoulders\" \/>\n<meta property=\"og:description\" content=\"These \u2605 REAR DELT CALISTHENICS \u27a4 exercises can help strengthen your back and shoulders while also improving posture. Learn how to perform back planks, T-prone raises, and more in this guide.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/rear-delt-calisthenics\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-27T20:21:03+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Calisthenics_women_19-1024x576.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana, Carter Lee, CPT, S&amp;C coach\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana, Carter Lee, CPT, S&amp;C coach\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/rear-delt-calisthenics\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/rear-delt-calisthenics\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/4684a89b704eee1e2a375dbba81f0ec7\"},\"headline\":\"Rear Delt Calisthenics: 5 Body Weight Exercises for Strong, Sculpted Shoulders\",\"dateModified\":\"2024-12-27T20:21:03+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/rear-delt-calisthenics\/\"},\"wordCount\":2067,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/rear-delt-calisthenics\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Calisthenics_women_19.png\",\"articleSection\":[\"Calisthenics\",\"Calisthenics for women\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Shoulder strength, mobility, and stability are essential for any physical activity, from playing sports to simply carrying groceries. However, many people neglect the muscles in the back of their shoulders, which are known as the rear delts. These muscles play a crucial role in shoulder health and also contribute to an aesthetically-sculpted upper body.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\" data-sheets-value=\\\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=rear_delt_calisthenics\\\\&quot; mp4=\\\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-2.mp4\\\\&quot;]&quot;}\\\" data-sheets-userformat=\\\"{&quot;2&quot;:256,&quot;11&quot;:3}\\\" data-sheets-formula=\\\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The good news is that you don't need fancy equipment or heavy weights to target your rear delts. In fact, you can effectively work these muscles using just your body weight. If you're looking to strengthen and shape your shoulders without needing any equipment, here are five <a href=\\\"https:\/\/betterme.world\/articles\/10-calisthenics-exercises\/\\\">calisthenics exercises<\/a> for strong and sculpted rear delts.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">But first, we'll quickly go over some basic information about the rear delt muscles and why it's important to include them in your workout routine.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Anatomy and Function of the Rear Delt Muscles<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The rear delts, also known as posterior deltoids, are one of three heads that make up the shoulder muscle (deltoid). They\u2019re located on the back of your shoulders and are responsible for various actions such as pulling your arm backward and rotating it outward ( ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/rear-delt-calisthenics\/\",\"url\":\"https:\/\/betterme.world\/articles\/rear-delt-calisthenics\/\",\"name\":\"Rear Delt Calisthenics: 5 Body Weight Exercises for Strong, Sculpted Shoulders - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/rear-delt-calisthenics\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/rear-delt-calisthenics\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Calisthenics_women_19.png\",\"dateModified\":\"2024-12-27T20:21:03+00:00\",\"description\":\"These \u2605 REAR DELT CALISTHENICS \u27a4 exercises can help strengthen your back and shoulders while also improving posture. 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His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019\",\"url\":\"https:\/\/betterme.world\/articles\/author\/jeremymukhwana\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Rear Delt Calisthenics: 5 Body Weight Exercises for Strong, Sculpted Shoulders - BetterMe","description":"These \u2605 REAR DELT CALISTHENICS \u27a4 exercises can help strengthen your back and shoulders while also improving posture. Learn how to perform back planks, T-prone raises, and more in this guide.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/rear-delt-calisthenics\/","og_locale":"en_US","og_type":"article","og_title":"Rear Delt Calisthenics: 5 Body Weight Exercises for Strong, Sculpted Shoulders","og_description":"These \u2605 REAR DELT CALISTHENICS \u27a4 exercises can help strengthen your back and shoulders while also improving posture. Learn how to perform back planks, T-prone raises, and more in this guide.","og_url":"https:\/\/betterme.world\/articles\/rear-delt-calisthenics\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-27T20:21:03+00:00","og_image":[{"width":1024,"height":576,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Calisthenics_women_19-1024x576.png","type":"image\/png"}],"author":"Jeremy Mukhwana, Carter Lee, CPT, S&amp;C coach","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana, Carter Lee, CPT, S&amp;C coach","Est. reading time":"10 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/rear-delt-calisthenics\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/rear-delt-calisthenics\/"},"author":{"name":"Jeremy Mukhwana","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/4684a89b704eee1e2a375dbba81f0ec7"},"headline":"Rear Delt Calisthenics: 5 Body Weight Exercises for Strong, Sculpted Shoulders","dateModified":"2024-12-27T20:21:03+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/rear-delt-calisthenics\/"},"wordCount":2067,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/rear-delt-calisthenics\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Calisthenics_women_19.png","articleSection":["Calisthenics","Calisthenics for women"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Shoulder strength, mobility, and stability are essential for any physical activity, from playing sports to simply carrying groceries. However, many people neglect the muscles in the back of their shoulders, which are known as the rear delts. These muscles play a crucial role in shoulder health and also contribute to an aesthetically-sculpted upper body.<\/span>\r\n\r\n<span data-sheets-root=\"1\" data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;[video-shortcode link=\\&quot;https:\/\/quiz.betterme.world\/en\/first-page-generated?flow=1500&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=rear_delt_calisthenics\\&quot; mp4=\\&quot;https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/10\/ezgif.com-gif-to-mp4-2-2.mp4\\&quot;]&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:256,&quot;11&quot;:3}\" data-sheets-formula=\"=replace(R[-12]C[0],SEARCH(&quot;LINK TO QUIZ&quot;,R[-12]C[0]),LEN(&quot;LINK TO QUIZ&quot;),R8C[0])\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">The good news is that you don't need fancy equipment or heavy weights to target your rear delts. In fact, you can effectively work these muscles using just your body weight. If you're looking to strengthen and shape your shoulders without needing any equipment, here are five <a href=\"https:\/\/betterme.world\/articles\/10-calisthenics-exercises\/\">calisthenics exercises<\/a> for strong and sculpted rear delts.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">But first, we'll quickly go over some basic information about the rear delt muscles and why it's important to include them in your workout routine.<\/span>\r\n<h2 style=\"text-align: center;\"><b>Anatomy and Function of the Rear Delt Muscles<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">The rear delts, also known as posterior deltoids, are one of three heads that make up the shoulder muscle (deltoid). They\u2019re located on the back of your shoulders and are responsible for various actions such as pulling your arm backward and rotating it outward ( ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/rear-delt-calisthenics\/","url":"https:\/\/betterme.world\/articles\/rear-delt-calisthenics\/","name":"Rear Delt Calisthenics: 5 Body Weight Exercises for Strong, Sculpted Shoulders - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/rear-delt-calisthenics\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/rear-delt-calisthenics\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/07\/Calisthenics_women_19.png","dateModified":"2024-12-27T20:21:03+00:00","description":"These \u2605 REAR DELT CALISTHENICS \u27a4 exercises can help strengthen your back and shoulders while also improving posture. 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His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019","url":"https:\/\/betterme.world\/articles\/author\/jeremymukhwana\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/62276","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/41"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=62276"}],"version-history":[{"count":1,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/62276\/revisions"}],"predecessor-version":[{"id":68825,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/62276\/revisions\/68825"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/62280"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=62276"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=62276"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=62276"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=62276"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}