The routine
Rear delts · posture and width
- Reverse Flyes 4 × 15
- Face Pull 4 × 15
- Cable Rear Delt Fly 3 × 15
- Bent Over Two-Dumbbell Row With Palms In 3 × 12
- Reverse Machine Flyes 3 × 15
Best for balancing pressing-heavy shoulders and posture.
Rear Delt Specialization
Rear delts · posture and width
The rear delts are the most neglected part of the shoulder. Bringing them up rounds out your delts from behind and pulls your shoulders back for better posture.
They are a small muscle that responds to high reps and constant tension, so this plan keeps the loads light and the volume high. Lead with your elbows, not your hands.
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How do I grow my rear delts?
High-rep, light-load isolation with constant tension works best. Reverse flyes and face pulls done for plenty of sets, a few times a week, bring the rear delts up.
Why are my rear delts weak?
Pressing works the front delts far more than the rear, so without direct work the rear delts fall behind. Adding face pulls and reverse flyes fixes the imbalance.
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