The same demo you get in the GymAdapt app for this exercise.
How to do it
What it should feel like
The back of the shoulders working, with some upper back. If it is mostly between the shoulder blades, you are pulling them together too much.
Common mistakes
- Standing too upright. The more upright you are, the more it becomes a lateral raise.
- Too heavy. Rear delts are small. Light weights, strict reps.
- Rowing instead of raising. Keep the elbow angle fixed; do not bend and pull.
- Rounded back. Keep the back flat in the hinge.
Variations
A heavier pull that also hits the rear delts.
The standing raise for side delts.
The machine version: very easy to do strictly.
Sets, reps and programming
| Goal | Sets × reps | Effort | Rest |
|---|---|---|---|
| Muscle | 3 × 8–15 | 0–2 reps in reserve | 60–90 s |
| Small muscles (delts, calves) | 3–4 × 12–20 | 0–2 reps in reserve | 45–75 s |
| Learning it | 2 × 12–15, light | Slow, 1 s squeeze | 60 s |
Add 2 to 3 sets a couple of times a week, often at the end of a back or shoulder workout. The simplest rule that works: add reps inside the range first, and once every set hits the top of the range, add weight next session. GymAdapt does this for you from the sets you log, and tells you why the target changed.
Questions people ask
What do rear delt raises work?
The rear (posterior) delts, with the upper back helping.
How heavy should rear delt raises be?
Light enough for 12 to 20 strict reps without swinging.
Why train the rear delts?
They balance out pressing, support shoulder health and posture, and round out the shoulder visually.
How many sets and reps for rear delt raises?
3 sets of 12 to 20 reps.
GymAdapt is free to start. Want Pro free for a month?
The free version gives you an AI-built plan and unlimited workouts. Code TRYFREE01 adds a full month of Pro on top: weights that adjust from what you log and unlimited coach chats.
Redeem the free month → Opens the App Store with the code filled in. iPhone only. After the month it's $4.99/mo unless you cancel in Settings, and the free version stays yours either way.Every exercise in GymAdapt comes with a demo like this, plus a target that moves.
An AI plan for your goal and equipment, a video for every lift, and next session's weight set from what you logged.
Get GymAdapt on the App Store → Free to start. Pro is $4.99 a month or $24.99 a year (7-day free trial), or $79.99 once for lifetime. iPhone only.