Are Rear Delts Push or Pull? Pro Tips, Exercises, and More!

Introduction

Rear delts can be the unsung heroes of a strong, balanced physique. But there's a question many lifters can't seem to agree on: are rear delts a "push" or a "pull"? 

Understanding where they fit into your workout routine can be the key to unlocking serious gains. In this guide, we’ll dive deep into everything you need to know about rear delts, their function, and how to train them effectively. Plus, we’ll reveal the best supplements to take your rear delt development to the next level. 

Let’s get to work!

What Are Rear Delts?

The rear deltoids, commonly referred to as rear delts, are the muscles located on the back side of your shoulders, forming the posterior portion of your deltoid muscle group. They are often overlooked in favor of the front and side delts, but rear delts are essential for overall shoulder strength, stability, and aesthetic balance. These muscles are heavily involved in pulling movements and work closely with the upper back muscles to enhance posture and shoulder function.

Key Functions of Rear Delts

• Postural Support: Strong rear delts counterbalance the pull of your chest muscles, preventing forward shoulder rounding and improving upper body alignment.
• Shoulder Stability: They stabilize the shoulder joint, reducing the risk of injuries during compound lifts like bench presses and overhead presses.
• Athletic Performance: Rear delts contribute to explosive pulling motions in sports like swimming, rock climbing, and rowing.

Why Rear Delts Are Important

• Aesthetic Benefits: Well-defined rear delts give your shoulders a three-dimensional look, adding depth to your upper back and shoulders.
• Injury Prevention: Neglecting rear delts can lead to muscular imbalances, shoulder instability, and an increased risk of injuries.
• Improved Strength: Strong rear delts enhance pulling strength, which translates to better performance in exercises like pull-ups, deadlifts, and rows.

How Do Rear Delts Work?

The rear delts are involved in several key movements of the upper body, working in conjunction with other muscles like the traps, rhomboids, and lats.

Primary Functions

1. Horizontal Abduction:
   • Movement: Pulling your arms away from the midline of your body while they’re extended out (like in reverse flys).
   • Example Exercise: Dumbbell reverse flys.
2. External Rotation:
   • Movement: Rotating your arms outward, which is critical for shoulder mobility and rotator cuff health.
   • Example Exercise: Cable external rotations.
3. Shoulder Extension:
   • Movement: Pulling your arms backward, especially during pulling exercises.
   • Example Exercise: Bent-over rear delt rows.

Synergistic Role with Other Muscles

The rear delts don’t work alone—they are supported by:

• Upper Traps: Assist in shoulder elevation and stabilization.
• Rhomboids: Retract the shoulder blades during pulling movements.
• Lats: Contribute to pulling motions and shoulder extension.

Benefits of Strong Rear Delts

• Better Posture: Counteracts forward-rounded shoulders caused by sitting or excessive pressing movements.
• Increased Strength: Enhances performance in compound lifts and pulling exercises.
• Balanced Shoulder Development: Creates proportional shoulders that look and function better.

What is a Push-Pull Routine?

A push-pull routine is a popular training method that organizes exercises based on movement patterns, allowing you to systematically target muscle groups while balancing workload and recovery. It’s perfect for beginners and advanced lifters alike, offering flexibility and efficiency.

Push Movements

Involve muscles that work to push weight away from your body.

• Muscles Worked: Chest, shoulders (front and side delts), triceps.
• Common Exercises:
  • Bench Press
  • Overhead Shoulder Press
  • Incline Dumbbell Press
  • Dips

Pull Movements

Engage muscles that pull weight toward your body.

• Muscles Worked: Back, rear delts, biceps.
• Common Exercises:
  • Pull-Ups
  • Barbell Rows
  • Face Pulls
  • Rear Delt Flys

Sample Push-Pull Routine

1. Day 1: Push Day
   • Bench Press: 4 sets x 8-12 reps
   • Overhead Press: 3 sets x 10-12 reps
   • Tricep Dips: 3 sets x 12-15 reps
2. Day 2: Pull Day
   • Pull-Ups: 4 sets to failure
   • Barbell Rows: 4 sets x 8-10 reps
   • Face Pulls: 3 sets x 15-20 reps
3. Day 3: Leg Day
   • Squats: 4 sets x 8-10 reps
   • Romanian Deadlifts: 3 sets x 10-12 reps
   • Leg Press: 4 sets x 15-20 reps

Why Use Push-Pull?

• Efficiency: Allows you to hit all major muscle groups in a logical, balanced way.
• Recovery: Separating push and pull movements ensures adequate recovery time for each muscle group.
• Strength Gains: Push-pull training encourages progressive overload while avoiding overtraining.

Are Rear Delts Push or Pull?

Rear delts are unequivocally a pull muscle group. Their role in pulling motions and scapular retraction firmly places them in the pull category. Including them in your pull workouts ensures balanced training and optimal recovery.

Best Rear Delt Exercises

1. Face Pulls:
   • Why It Works: Isolates rear delts and improves posture by strengthening scapular retractors.
   • How to Perform: Use a rope attachment on a cable machine, pulling it toward your face while keeping your elbows high.
2. Reverse Flys:
   • Why It Works: Offers a wide range of motion for maximum contraction.
   • How to Perform: Use dumbbells or cables, focusing on squeezing your shoulder blades together at the top.
3. Rear Delt Rows:
   • Why It Works: Combines pulling strength with targeted rear delt engagement.
   • How to Perform: Use a barbell or dumbbells, pulling toward your upper chest while keeping your elbows flared out.
4. T-Bar Rows (Wide Grip):
   • Why It Works: Hits the rear delts and traps simultaneously, adding thickness to your upper back.
5. Band Pull-Aparts:
   • Why It Works: A great low-impact option for warming up or finishing your workout.
   • How to Perform: Hold a resistance band with both hands and pull it apart, focusing on squeezing your shoulder blades.

Best Supplements for Building Bigger & Stronger Rear Delts

Building strong rear delts takes more than just exercise. The right supplements can amplify your results by supporting muscle growth, recovery, and performance. 

Here’s a breakdown of the top supplements and what makes them stand out:

AnaFuse by Vital Alchemy

Unleash your potential with  AnaFuse by Vital Alchemy, the ultimate muscle-building catalyst. Packed with scientifically-backed ingredients, AnaFuse is designed to maximize lean muscle growth, amplify recovery, and take your strength to the next level. Whether you’re hitting a plateau or just starting your fitness journey, AnaFuse provides the edge you need to transform your body.

Key Benefits:

• Promotes lean muscle growth.
• Reduces muscle breakdown.
• Enhances recovery.
• Boosts strength and vascularity.
• Improves workout endurance.
• Supports anabolic activity naturally.
• Enhances nutrient absorption for optimal results.

Key Ingredients:

• Ajuga Turkestanica (Turkesterone)
• Eriobotrya Japonica 
• Epicatechin
• HICA (Alpha-Hydroxy-Isocaproic Acid)
• Quercetin

Colossal Muscle by Hard Rock

Experience colossal gains like never before . Colossal Muscle by Hard Rock combines cutting-edge anabolic ingredients to help you build size, strength, and definition fast. With a formula focused on muscle recovery and growth, this supplement is your secret weapon for unstoppable progress in the gym.

Key Benefits:

• Increases anabolic activity.
• Boosts strength and size.
• Supports faster recovery.
• Enhances protein synthesis for better muscle repair.
• Promotes lean, dense muscle growth.
• Reduces muscle fatigue during intense training.

Key Ingredients:

• Ajuga Turkestanica Extract (Turkesterone)
• 20-Hydroxyecdysone (Ecdysterone)

Pepti-Plex by SNS

Take your performance to the next level with  Pepti-Plex by SNS. This powerful blend of clinically-proven ingredients enhances endurance, muscle pumps, and recovery, making it ideal for anyone looking to dominate their workouts and improve muscle hardness. With its advanced absorption support, every dose is maximized for optimal results.

Key Benefits:

• Improves muscle hardness.
• Enhances pumps and vascularity.
• Supports endurance and athletic performance.
• Boosts muscle recovery and reduces soreness.
• Increases blood flow for better nutrient delivery.
• Enhances strength and power output during training.

Key Ingredients:

• PeptiStrong™
• VasoFlo+™
• Apipure™
• Senactiv®
• AstraGin®

AlphaBulk by Olympus Labs

Push the limits of your potential with  AlphaBulk by Olympus Labs, a powerhouse supplement for lean muscle gains and enhanced performance. AlphaBulk’s innovative formula combines cutting-edge ingredients designed to support muscle growth, hormonal optimization, and faster recovery. Whether you’re looking to boost strength, sculpt muscle definition, or improve endurance, AlphaBulk is the ultimate choice for serious athletes.

Key Benefits:

• Enhances lean muscle mass.
• Improves hormonal support.
• Boosts recovery and strength.
• Enhances vascularity and muscle hardness.
• Increases energy and endurance.
• Supports fat loss while preserving muscle.
• Reduces cortisol for better stress management.

Key Ingredients:

• α-Cedrene
• α-Ionone
• PhytoFUSE™ Panax Ginseng Extract
• PhytoFUSE™ Kaempferia Parviflora Extract 

SuperHuman Muscle by Alpha Lion

Unleash your inner superhero with  SuperHuman Muscle by Alpha Lion. This cutting-edge muscle accelerator is designed to speed up muscle growth, amplify endurance, and supercharge your recovery. Loaded with patented ingredients, SuperHuman Muscle will have you crushing workouts and achieving your fitness goals faster than ever before.

Key Benefits:

• Accelerates muscle growth.
• Improves endurance and power.
• Supports enhanced recovery.
• Boosts overall workout performance.
• Enhances muscle density and definition.
• Reduces muscle fatigue for longer sessions.
• Improves nutrient absorption for optimal gains.

Key Ingredients

• RIPFACTOR®
• VASO6
• Laxosterone®
• Epicatechin

Proper Use for Best Results

To get the most out of these supplements and accelerate your fitness journey, proper usage and timing are key. A well-rounded approach that combines supplementation, nutrition, training, and recovery will deliver the best results.

Supplement Timing:

Timing your supplements correctly can significantly enhance their effectiveness. Here’s how:

• Pre-Workout Boost: Take the recommended dose 30–45 minutes before your workout. This ensures the active ingredients are fully absorbed and ready to enhance your performance during training.
• Post-Workout Recovery: For supplements designed to aid recovery, take them immediately after your workout to kickstart muscle repair and reduce soreness.
• With Protein-Rich Meals: Pair your supplements with meals high in protein to improve absorption and provide essential nutrients for muscle growth.

Tips for Best Results:

To maximize the effectiveness of your supplementation:

• Consistency is Key: Take your supplements daily as recommended, even on rest days, to maintain a steady flow of nutrients and anabolic support.
• Train with Intensity: Combine your supplementation with a well-structured workout routine, focusing on progressive overload to challenge your muscles.
• Prioritize Recovery: Ensure you’re getting enough sleep (7–9 hours per night) and incorporating active recovery techniques to support muscle repair.
• Stay Hydrated: Proper hydration is essential for nutrient transport and muscle recovery. Aim for at least 3 liters of water per day.
• Track Your Progress: Monitor your strength, endurance, and muscle growth to ensure your routine is effective. Adjust your workouts or supplement timing if necessary.

To Wrap Things Up

Rear delts are a "pull" muscle group and an essential component of a balanced, well-rounded physique. When trained correctly, they improve posture, shoulder stability, and upper back aesthetics while enhancing your performance in pulling exercises and sports.

By incorporating the right exercises into your pull routine and fueling your progress with premium supplements like AnaFuse, Colossal Muscle, Pepti-Plex, AlphaBulk, or SuperHuman Muscle, you’ll supercharge your gains. These scientifically-formulated products provide the nutritional support you need to build muscle, recover faster, and perform at your best.

Ready to take your training to the next level? Choose a supplement that aligns with your goals and start transforming your rear delts today. With the right tools, your best results are just around the corner!

FAQs

Q: How often should I train rear delts?
A: Train rear delts 2–3 times a week for best results.

Q: Are face pulls enough for rear delts?
A: Face pulls are great but should be combined with other exercises like reverse flys.

Q: Can beginners use supplements?
A: Yes, but always follow the recommended dosage and consult a physician if needed.