Let's be real here. When it comes to shoulder workouts, how often do you actually think about those sneaky rear delts? I've been lifting for thirteen years and I'll admit - it took me ages to figure out what really works for building that 3D shoulder look. Most guys just spam lateral raises and call it a day. Big mistake.
Truth bomb time: If your rear delts aren't growing, it's probably because you're doing the wrong exercises or doing them wrong. That shelf-like shoulder cap? That V-taper? Yeah, that comes from the back of your shoulders, not the front. I learned this the hard way after wasting two years with minimal progress.
Why Your Rear Delts Aren't Growing
Before we dive into the best rear delt exercises, let's talk about why these muscles are so stubborn. Your rear delts are like that quiet kid in class who never raises their hand - easy to overlook. They're small, they're hidden, and they love letting other muscles do their work.
Here's what usually goes wrong:
- Compensation issues - Your traps and upper back muscles hijack the movement (I see this constantly in gyms)
- Light weights - People treat rear delts like fragile glass when they can handle more than you think
- Bad angles - Slightly changing your body position makes all the difference
The Forgotten Shoulder Muscle
Picture this: Your shoulder is a baseball. The front delt wraps around the front, side delt around the middle, and rear delt caps off the backside. When that rear section is underdeveloped, your shoulders look flat from the side. I remember when my training partner pointed this out - embarrassing moment at the beach that changed my routine forever.
What's funny is that even some personal trainers miss the mark on rear delt training. I've seen trainers have clients do bent-over rows with elbows flared out claiming it hits rear delts. Not really. It's mostly traps and lats. That's why we need proper isolation.
The Top 5 Best Rear Delt Exercises That Actually Work
After testing dozens of exercises over the years, these are the movements that delivered real results for me and my clients. Notice I didn't include upright rows - those wreck rotator cuffs and barely hit rear delts anyway.
The Gold Standard: Face Pulls
No surprises here. Face pulls are king for rear delt development when done right. But oh man, how many people butcher this exercise!
How to do them properly:
- Set cable at upper chest height (nose level is too low)
- Use rope attachment with palms facing each other
- Step back until you feel tension in the cable
- Pull toward your face while flaring elbows out wide
- Squeeze shoulder blades together at peak contraction
Ideal rep range: 15-20 reps for 3-4 sets
| Why It Works | Common Mistakes |
|---|---|
| Constant tension throughout movement | Pulling to chest instead of face |
| Allows external shoulder rotation | Using momentum to jerk weight |
| Minimizes trap involvement | Elbows dropping below shoulder height |
The Underrated Gem: Chest-Supported Dumbbell Rear Delt Flyes
This might be my personal favorite rear delt exercise because it completely eliminates cheating. By lying chest-down on an incline bench set to around 45 degrees, you isolate those rear delts like nothing else.
Execution breakdown:
- Start with light dumbbells - 10-15lbs is plenty for most
- Keep slight bend in elbows throughout movement
- Raise arms to shoulder height only (no higher!)
- Imagine pouring water out of cups at the top
Why this beats standing flyes? No swinging, no momentum, no lower back strain. I started seeing visible rear delt separation within 8 weeks of switching to chest-supported versions.
| Rep Range | Weight Selection | Tempo |
|---|---|---|
| 12-15 reps | Choose weight where last 3 reps are challenging | 2 seconds up, 3 seconds down |
The Heavy Hitter: Seated Bent-Over Dumbbell Lateral Raises
Don't confuse these with traditional bent-over rows. For this variation, we're focusing purely on rear delt activation:
- Sit on bench edge, knees together
- Hinge forward until chest nearly touches thighs
- Raise dumbbells straight out to sides
- Think "elbows leading" not hands
I use this as my primary mass builder for rear delts. The seated position prevents momentum cheating better than standing versions. Just last month, I finally hit 45lb dumbbells for 10 clean reps on this - felt awesome!
Warning: Going too heavy here turns it into a rowing motion. If you feel your lats engaging, drop weight immediately. I made this mistake for months before my coach corrected me.
Rear Delt Workout Programming
Here's the brutal truth: You shouldn't be training rear delts just once a week. These muscles recover fast and need frequent stimulation.
Effective frequency:
- Train rear delts 2-3 times weekly
- Minimum 24 hours between sessions
- Pair with back or shoulder days
My current split looks like this:
| Training Day | Exercises | Sets x Reps |
|---|---|---|
| Monday (Back Focus) | Chest-Supported DB Flyes, Face Pulls | 3x15, 4x20 |
| Thursday (Shoulder Focus) | Seated Bent-Over Laterals, Reverse Pec Deck | 4x12, 3x15 |
What about volume? My rule is 10-15 working sets per week. Start at the lower end and add one set every 3-4 weeks.
FAQ: Rear Delt Training Mysteries Solved
Why do I feel my rear delt workouts in my traps instead?
Classic problem. This usually happens when you're shrugging during movements. Try this cue: "Keep shoulders away from ears" throughout the entire set. If that doesn't work, reduce weight by 30%. Seriously, ego lifting ruins rear delt development.
Should I use machines or free weights for rear delt exercises?
Both have advantages. Machines like reverse pec decks are great for beginners because they force proper movement patterns. But for maximum muscle growth, free weights create superior tension. I alternate between both each week.
| Free Weight Benefit | Machine Benefit |
|---|---|
| Better muscle activation | Easier to learn proper form |
| Engages stabilizers | Consistent tension |
| More functional strength | Less technique dependence |
How heavy should I go on rear delt exercises?
This depends entirely on the movement. For face pulls, I rarely go above 60lbs. But for seated bent-over laterals, I work up to 45lb dumbbells. Here's my general rule:
- Isolation movements: 12-20 rep range
- Compound movements: 8-12 reps
- Never sacrifice form for weight
The Forgotten Factor: Mind-Muscle Connection
Here's where most programs drop the ball. You absolutely must learn to feel your rear delts working. This isn't woo-woo stuff - it's science. Studies show conscious muscle activation increases growth by up to 30%.
How I developed mine:
- Spent two weeks doing rear delt workouts with 50% less weight
- Closed my eyes during sets to enhance focus
- Used gentle fingertip touch on rear delts during warm-up sets
Now for the best rear delt exercises mind-muscle hack: Imagine you're trying to hold a tennis ball between your shoulder blades during contraction. That slight retraction makes all the difference.
What About Equipment Limitations?
No cable machine? No problem. Here are effective rear delt exercises using minimal equipment:
- Banded Pull-Aparts - Stand holding resistance band at shoulder width. Keep arms straight while pulling band apart until hands align with shoulders.
- Prone Dumbbell Flyes - Lie face down on flat bench with dumbbells hanging straight down. Perform fly motion while maintaining slight elbow bend.
- Towel Face Pulls - Anchor towel in door jamb. Hold ends with elbows high and pull toward face.
I actually used these exclusively during the 2020 gym closures and maintained my rear delt development.
Key Takeaways for Effective Rear Delt Training
Let's wrap this up with non-negotiable principles for building impressive rear delts:
- Prioritize form over weight - These muscles respond to quality contraction, not brute force
- Train them first sometimes - When energy levels are highest for better activation
- Mind the tempo - Slow eccentrics (lowering phase) are crucial for growth
- Be patient - Rear delts take consistent work over months to show dramatic changes
Remember when I mentioned my beach embarrassment? Took me six months of dedicated training to fix those lagging rear delts. But when people started asking if I'd had shoulder implants? Worth every rep.
Final thought: Stop neglecting your rear delts. Incorporate these best rear delt exercises into your routine consistently for the next twelve weeks. Take progress photos monthly. You'll be shocked at the difference proper training makes. Now go make those rear delts pop!
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