Rear delts (posterior deltoid): exercises and how to train
The rear delt starts on the spine of the shoulder blade and wraps the back of the shoulder. It pulls the arm back in the horizontal plane, extends the shoulder and rotates it outward. Rear delts balance out the front delts that get hammered by pressing, and they make the shoulder look round from the side and from behind.
How to train it
Direct work comes from Bent-over reverse fly, Reverse pec deck and Face pull, with Barbell row chipping in. Use light weights, sweep the arms wide rather than back, and do not pinch the shoulder blades hard, or the upper back takes over. Around 6–12 sets a week, counting rows, is usually enough.
Exercises where it is the main mover
Exercises where it assists
Weekly sets in ready-made programs
A set where the muscle is primary counts in full, a set where it assists counts as half — the same way the log’s stats count it.
Other shoulders muscles
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