Anatomy
39 movements train it
Rear Delts
Not a list of exercises for rear delts. A ranking of how much of a set each movement actually credits to your rear delts — a different question, and the one that decides whether your week adds up.
Trains it directly · 8
A full set each. This is where the volume comes from when you are short.
Trains it on the way past · 31
Partial credit, and the reason most people’s totals are higher than they think. The number is the share of one set.
- Prone Y Raise0.50
- Chest-Supported DB Row0.35
- Incline DB Row0.35
- Inverted Row0.35
- Meadows Row0.35
- Seal Row0.35
- Wide-Grip Cable Row0.35
- Dumbbell Bent-Over Row0.30
- Face-Away Cable Row0.30
- Single-Arm DB Row0.30
- Cable Row0.25
- Half-Kneeling Cable Row0.25
- Resistance Band Row0.25
- Seated Cable Row0.25
- Single-Arm Cable Row0.25
- TRX Row0.25
- Wide-Grip Pull-Up0.25
- Assisted Pull-Up0.20
- Lat Pulldown0.20
- Neutral-Grip Pull-Up0.20
- Pull-Up0.20
- Resistance Band Pull-Down0.20
- Weighted Pull-Up0.20
- Chin-Up0.15
- DB Lu Raise0.15
- Band Lateral Raise0.10
- Cable Lateral Raise0.10
- Lateral Raise0.10
- Leaning Lateral Raise0.10
- Resistance Band Lateral0.10
- Seated Lateral Raise0.10
How much rear delts wants
6
MEV
12
MAV
16
MRV
Weighted sets per week: the least that grows it, the productive window, and the ceiling. Add the shares above until you land inside the band — how the landmarks work.
The heaviest hitter here is Band Face Pull at a full set. Heatwayve totals all of this for you, every week, from the sets you logged. Open the app.