The rear deltoids are often the most neglected muscle group in shoulder training. While most lifters focus on pressing movements that target the front and side delts, the rear delts frequently get left behind, leading to muscle imbalances and poor posture.
Well-developed rear deltoids are essential for achieving that coveted three-dimensional shoulder look. They also play a crucial role in shoulder health, posture, and performance in pulling movements.
Why Rear Delt Training Matters
Strong rear delts contribute to better posture by counteracting the forward shoulder position that results from too much pressing and sitting. They also protect your shoulders during heavy bench pressing and overhead work.
Top Rear Delt Exercises
Face Pulls
Face pulls are arguably the best exercise for rear delt development and shoulder health. Set a cable pulley at face height, grab the rope attachment, and pull toward your face while externally rotating your shoulders. Squeeze your rear delts hard at the end of each rep.
Reverse Pec Deck
The reverse pec deck machine provides constant tension throughout the movement, making it excellent for rear delt isolation. Sit facing the pad, grab the handles, and squeeze your shoulder blades together as you bring your arms back.
Bent Over Dumbbell Reverse Flyes
Hinge at the hips with a slight bend in your knees, holding dumbbells with palms facing each other. Raise the weights out to the sides while keeping a slight bend in your elbows. Focus on squeezing your rear delts rather than using momentum.
Cable Reverse Flyes
Stand between two cable pulleys set at shoulder height. Cross your arms to grab the opposite handles and pull outward in an arc motion. The cables provide constant tension, making this variation excellent for muscle building.
Programming Tips
Include rear delt work at least twice per week for optimal development. Since the rear delts are smaller muscles, they recover quickly and can handle higher training frequency. Use moderate weights and focus on the mind-muscle connection rather than going heavy.
Sets and Reps
Perform 3-4 sets of 12-20 reps for rear delt exercises. Higher rep ranges work well for these smaller muscles and allow you to maintain proper form throughout each set.
Common Mistakes
Avoid using too much weight, which leads to momentum and reduces rear delt activation. Keep your movements controlled and focus on feeling the muscle work. Also, ensure you are not letting your traps take over during pulling movements.