😱too often we see developed physiques that lack the development of the rear delts.🏋♂️ doing a shoulder press, upright row, and lateral raise are all good. 3. seated bent over on an incline bench. this is another rear delt raise variation that reduces momentum. here, you lie on a moderately inclined bench and perform the same motion as above. brace your feet to stabilize your body. as you complete the lift, try to keep your chest pressed against the pad to reduce momentum. 4.
4) rear delt cable pull. the last exercise is called the rear delt cable pull. this movement is another great exercise to hit the rear delts with a lighter weight and higher reps. this exercise is especially effective if you struggle with your neck, traps, or mid back taking over control on other rear delt exercises. Shoulder day. push day. 3 to 4 days per week. samuel says that the rear delt raise can be used on training days focused on the back muscles, on shoulder day, and also on push days. program it. Within a single week (microcycle) of training, we recommend between 2 and 5 different rear delt exercises. for example, if you train rear delts 3x a week, you can do a heavy barbell face pull on one day, a lighter barbell face pull on the next day, and a rear lateral version on the last day for 2 total exercises in the week. Next, grip the bar wide, and pull your elbows back behind the body. while doing so, you'll want to keep them at the roughly 45 degree angle you found earlier. pause at the end of each rep briefly where you should feel a very strong contraction in your rear delts. and repeat.
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