10 bodyweight rear delt exercises
Movements in Handler's library that train the rear delts as a primary muscle and use bodyweight. Sorted by difficulty; 5 are beginner-friendly. Each page has form cues, mistakes, programming ranges by goal, and joint modifications.
Library data updated Handler exercise library
- Exercises
- 10
- With video demo
- 10
- Bodyweight
- 10
- Timed holds/intervals
- 3
Rear delt exercises with other equipment
Bodyweight exercises for other muscles
Beginner (5)
- Cross-Body Shoulder StretchRear delts, Shoulders · Bodyweight · Video
- Prone W RaiseRear delts, Upper back · Bodyweight · Video
- Superman RowUpper back, Rear delts · Bodyweight · Video
- Thread-the-Needle StretchUpper back, Rear delts · Bodyweight · Video
- Wall AngelUpper back, Rear delts · Bodyweight · Video
Intermediate (2)
Advanced (3)
Questions about this list
How many bodyweight rear delt exercises are there?
10 exercises in Handler's library train the rear delts as a primary muscle using bodyweight only. 5 of them are tagged beginner.
Can I train the rear delts with just bodyweight?
Yes. The list above covers 10 options across difficulty levels, and each page includes an easier and harder variation from the same progression chain where one exists.
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