11/21/2025
Most people train “shoulders” but neglect a very important muscle apart of the shoulder complex
That’s your rear delt.
When it’s weak, it often shows up as:
– Achy or tight shoulders on presses and rows
– Rounded posture from hours at a desk or driving
– An upper body that feels strong in some angles but unstable in others
Stronger rear delts help:
– Support healthier, more comfortable shoulders
– Improve posture and upper-back stability
– Create a more balanced, athletic-looking upper body
Here are three of my go-to rear delt exercises 👇
1. Dumbbell high rows – heavy, 8–12 reps
2. Seated or kneeling face pulls – 10–20 reps with a 2–3 second slow negative
3. Reverse fly machine – 8–20 reps, focus on feeling the muscle work (not pulling your arms as far back as possible)
How I’d use them:
– 2–3x per week
– 3–4 sets each
– 12–20 controlled reps on most sets
– Focus on the back of the shoulder doing the work, NOT how far back your arms go
Save this to reference on your next pull or shoulder day 🔖
If your shoulders have been feeling beat up or tight, comment “SHOULDERS” and I’ll point you in the right direction.
