You train shoulders. You do presses, lateral raises, maybe some shrugs. But if your delts look flat from the side or nonexistent from the back, chances are you’re neglecting your rear delts — and your physique (and posture) is paying for it.
The rear (posterior) deltoid is often overlooked in standard training splits. It’s less visible in the mirror, doesn’t get as much attention as the front or lateral heads, and it’s easy to assume pressing movements “take care of it.” They don’t.
Weak rear delts don’t just hurt aesthetics — they compromise shoulder health, limit pressing power, and throw off upper body symmetry.
In this article, you’ll learn:
-
Why rear delts are so commonly neglected
-
What happens when they’re underdeveloped
-
How to train them properly (and fix the imbalance)
-
The best rear delt exercises for size, strength, and stability
-
How to program them for maximum impact
Why Rear Delts Get Overlooked in Most Training Programs
The rear deltoid is the most commonly undertrained head of the shoulder — and it's not hard to understand why. It’s not as visible in the mirror, it doesn’t give you that wide “capped” look from the front, and it’s rarely the focus of traditional shoulder or push workouts.
Here are the most common reasons rear delts get neglected:
1. Mirror Muscle Bias
Most people focus on what they can see: chest, arms, abs, front delts. The rear delts are located on the back of the shoulder and aren’t visible during most lifts, which leads to unconscious avoidance.
2. Too Much Overlap With Back Training (But Not Really)
Many lifters assume that rows and pulldowns “take care of” rear delts. While horizontal pulling does involve the posterior delts to some extent, it’s often dominated by the larger back muscles (like lats and traps). The rear delts aren’t being isolated — they’re just assisting.
“Electromyography studies show that most standard rowing movements do not provide significant isolated activation of the posterior deltoid.”
— Boettcher et al., Clinical Biomechanics
3. Shoulder Press Dominance
Most shoulder-focused workouts emphasize overhead pressing (barbell, dumbbell, machines). These compound lifts target the anterior and lateral heads, but contribute very little to rear delt development — unless balanced with posterior isolation work.
4. Poor Mind-Muscle Connection
The rear delts are smaller and harder to feel contracting than other muscle groups. Without intentional form and control, most lifters compensate with traps, arms, or momentum.
Why Weak Rear Delts Hurt Your Physique and Performance
Neglecting your rear delts doesn’t just create a gap in your training — it shows. From both a visual standpoint and a performance perspective, underdeveloped rear delts are one of the most costly (and common) weaknesses in upper body training.
1. You Lose Out on 3D Shoulder Development
Well-developed shoulders aren’t just wide — they’re round and full from every angle. The rear delts complete the “cap” of the deltoid and add depth to your shoulders from the side and back. Without them, your physique can look flattened, front-heavy, or disproportionate, even if you train hard.
“Balanced hypertrophy of all deltoid heads is key to visual shoulder symmetry and structural stability.”
— Paoli et al., Journal of Strength and Conditioning Research
2. Poor Posture and Forward Shoulder Roll
Weak rear delts contribute to the common “rolled-forward” posture caused by overdominant chest and front delt training. This leads to internal shoulder rotation, tight pecs, and a loss of scapular retraction — a combination that not only looks bad but increases injury risk.
3. Weakened Pressing Power
Rear delts help stabilize the shoulder joint during pressing movements. If they’re weak, your base of support becomes unstable — which can limit your strength on bench press, overhead press, and dips over time.
4. Higher Risk of Shoulder Injury
When the rear delts are underdeveloped relative to the front delts and pecs, the shoulder joint becomes unbalanced. This can contribute to rotator cuff problems, impingement, and mobility restrictions — especially in pressing athletes and lifters who neglect horizontal pulling volume.
The Best Rear Delt Exercises (That Actually Work)
To effectively train the rear deltoids, you need to choose movements that emphasize horizontal abduction, external rotation, and scapular stability — without letting your traps or rhomboids take over.
Below are the most effective rear delt exercises, categorized by equipment type, with a focus on isolation, tension, and range of motion.
1. Reverse Pec Deck Fly (Machine)
A staple in rear delt programming, the reverse pec deck eliminates momentum and keeps the tension squarely on the posterior delts.
-
Keep the chest against the pad and maintain a neutral spine
-
Use a slow tempo to feel the contraction
-
Avoid shrugging — traps should stay relaxed
“Reverse fly machines produce significantly higher posterior deltoid activation than standard rows or pulldowns.”
— Wright et al., Journal of Sports Science & Medicine
2. Bent-Over Dumbbell Reverse Fly
A classic free-weight rear delt builder — simple, scalable, and highly effective when performed with strict form.
-
Hinge at the hips with a flat back
-
Keep a soft bend in the elbows and avoid swinging
-
Raise arms in a “T” shape, not overhead
3. Cable Rear Delt Fly (Crossbody or Neutral)
Cables provide constant tension throughout the movement — a major advantage over dumbbells, especially at the top of the range.
-
Set cables at shoulder height or slightly below
-
Use a crossover or neutral grip, one arm at a time
-
Focus on pulling with the rear delt, not the arm
4. Rear Delt Row (Dumbbell or Barbell)
This row variation emphasizes horizontal abduction by flaring the elbows outward — shifting the emphasis off the lats and onto the rear delts.
-
Use lighter weight and higher reps
-
Pull toward the upper chest with wide elbows
-
Avoid over-retracting the scapula — this is not a lat row
5. Face Pulls (Cable or Bands)
A powerful combo of rear delt, trap, and rotator cuff work — excellent for both hypertrophy and shoulder health.
-
Use a rope attachment at upper chest height
-
Pull the rope toward your face while externally rotating the shoulders
-
Pause and contract at peak
6. Reverse Cable Crossover (Rear Delt Isolation)
An underrated gem that emphasizes constant tension and precise rear delt recruitment.
-
Stand centered between two high cable stacks
-
Cross cables with a light weight
-
Pull across the body in a reverse “Hug” motion
How to Program Rear Delt Training for Size and Symmetry
Most lifters treat rear delts as an afterthought — tacked onto the end of back day or skipped entirely. But if you want real results, you need to program rear delts with intentional frequency, volume, and isolation focus.
Here’s how to do it right.
1. Train Rear Delts at Least Twice Per Week
Rear delts are a smaller muscle group, but they recover quickly and can tolerate higher frequency. Two direct sessions per week — or incorporating them into both push and pull days — is ideal for both growth and balance.
-
Add 3–5 sets of direct rear delt work twice weekly
-
Use different equipment (machine, cables, dumbbells) to hit varied angles
-
Avoid relying on compound rows or overhead pressing alone
2. Use Moderate Weights and High Reps
Rear delts respond best to moderate loads and higher rep ranges (12–20 reps). Going too heavy typically shifts activation to the traps or arms.
-
Focus on mind-muscle connection, not brute force
-
Use slower eccentrics to maximize time under tension
-
Limit momentum — rear delts respond best to controlled contraction
“Higher reps with light-to-moderate loads produce superior rear deltoid activation and hypertrophy compared to low-rep heavy training.”
— Schoenfeld et al., Sports Medicine
3. Prioritize Isolation First or Mid-Workout
Rear delts often get overshadowed by larger muscle groups. To correct this, consider training them earlier in your session — especially on pull or shoulder days — to ensure quality sets.
-
Start your workout with 2–3 rear delt sets before compound lifts
-
Superset with biceps, traps, or other postural muscles
-
Use pre-exhaustion to activate rear delts before rows or pulldowns
4. Pair with Mobility and Posture Work
If your goal is symmetry and shoulder health, complement rear delt training with:
-
Band pull-aparts
-
Face pulls
-
Scapular wall slides
-
External rotation drills
This helps reinforce healthy posture and improves movement mechanics for pressing and pulling exercises.
Conclusion: Why You’re Neglecting Rear Delts — And How to Fix It
If your rear delts are underdeveloped, your physique isn’t complete — and your performance is being held back. Weak posterior delts create imbalances that show up in your posture, limit your pressing strength, and leave your shoulders vulnerable to injury.
The fix? Intentional programming, proper volume, and precise execution. Rear delts don’t grow by accident — they grow when you isolate them, train them consistently, and make them a priority.
To recap:
-
Don’t assume rows or presses are enough — they’re not
-
Train rear delts 2x per week, with 3–5 sets each session
-
Focus on high-rep isolation work, strict form, and full range of motion
-
Use exercises like reverse pec deck, face pulls, and bent-over flys to maximize activation
Want to improve your symmetry, performance, and shoulder health? Start integrating targeted rear delt training — and support your recovery with:
-
Swolverine L-Glutamine: for recovery, inflammation, and tissue repair
-
Swolverine BCAA 2:1:1: for intra-workout muscle preservation and endurance
-
The Swole Kitchen Coaching: to get a full training + nutrition plan designed to fix weak points and optimize physique balance
Don’t skip rear delts — train them with purpose, and you’ll see the difference from every angle.
