INTRODUCTION
If you’re regularly working out your shoulders, hitting heavy presses and side raises, yet your shoulders feel flat, incomplete, or unbalanced—then the problem isn’t necessarily the front or side delts, but the rear delts.
The rear delts are the most overlooked part of the shoulders, and that’s why most people never develop truly 3D, round, and thick shoulders.
In gym culture, the focus is always on the chest and front delts. Pressing movements already overwork the front delts, but people either leave the rear delts to back day or skip them altogether.
Result? Weak posture, shoulders hunched forward, and when viewed from the side, the shoulders lack the depth that defines a strong physique.
The truth is that the rear delts are extremely important not only for shoulder shape, but also for shoulder health and upper-body balance.
Strong rear delts not only give the shoulders a broad and thick appearance, but also correct the muscle imbalance that comes from chest-heavy training.
This is why professional bodybuilders and experienced lifters never ignore the rear delts.
In this article, we will cover in detail the rear delt exercises that most lifters completely ignore, and also explain how to train these exercises with correct form, correct volume, and correct placement.
Whether you’re a beginner or have been going to the gym for a while, if you want to take your shoulders to the next level, this guide will change both your thinking and your training.
Table of Contents
WHAT ARE REAR DELTS & WHY THEY MATTER
The rear delts, properly known as the posterior deltoids, are the part of the shoulders located on the back of the arms.
When we talk about the shoulders, most people think of the front delts (pressing) and side delts (width), but the rear delts are undoubtedly the most misunderstood and ignored muscle.
Shoulder Muscle = Not Just One Muscle
The shoulder isn’t a single muscle, but rather a combination of three distinct heads:
- Front Delts (Anterior Head) – Pressing and pushing movements
- Side Delts (Lateral Head) – Shoulder width and round look
- Rear Delts (Posterior Head) – Thickness, depth, balance, and posture
If even one of these three is weak, the overall look of the shoulder appears incomplete.
What is the real role of the rear delts?
The rear delts aren’t just about pulling the arms back. Their role is much more important:
- Giving the shoulders a 3D and thicker look
- Creating depth in the shoulders when viewed from the side
- Improving upper body posture
- Correcting imbalances caused by chest-heavy training
- Keeping shoulder joints stable and healthy
This is why a person with strong rear delts doesn’t just have a broad physique, but also a powerful and complete one.
TOP 5 BEST REAR DELT EXERCISES THAT MOST LIFTERS COMPLETELY IGNORE
If you notice in the gym, most people mistake rear delt training for just a couple of light fly movements—that too with half reps and swinging.
This is why rear delt development suffers the most. The reality is that growing rear delts requires specific angles, strict form, and correct exercises, which most lifters don’t follow.
The Rear Delt Exercises below are movements that are either completely ignored or performed incorrectly—while with proper execution, these exercises can take shoulder thickness and depth to the next level.
1. Dumbbell Rear Delt Rows (Elbows Wide)
Most lifters think of log rows as just a back exercise, but when performed with a wide elbow path, they become a powerful rear delt builder.
Why most lifters ignore it:
- Log rows are performed with elbows close to the body.
- Movement becomes lat-dominant.
- The role of the rear delts is almost eliminated.
Why it works for the rear delts:
- By flaring the elbows outward, tension is shifted to the rear delts.
- The shoulders are engaged more than the upper back.
This rear delt exercise is best for those looking for thickness in the back of the shoulders.
2. Incline Bench Rear Delt Raises
Controlling momentum in standing rear delt raises is difficult. This is why the incline bench version is more effective—but still, not many people use this exercise.
Why most lifters skip it:
- Light weights have to be used
- Ego lifting is not possible
Why it’s one of the best rear delt exercises:
- Bench support almost eliminates momentum
- Constant tension is maintained on the rear delts
- Mind-muscle connection is improved
If you want to genuinely feel the rear delts, this exercise is a game-changer.
3. Chest-Supported Rear Delt Fly
This is another rear delt exercises that gets overlooked in the plethora of machines. While the body swing is common in standing flyes, the chest-supported version provides complete isolation of the rear delts.
Why it works so well:
- Both the lower back and momentum are eliminated.
- The rear delts receive full range of tension.
- Safe and effective even for beginners.
This exercise is considered excellent for shoulder thickness and detailing.
4. High-Rep Rear Delt Raises
Many people try to train the rear delts with heavy weights—which is a big mistake.
The truth about rear delts:
- Rear delts respond better to high-rep, controlled training.
- Heavy weights over-activate the traps and back.
Why most lifters don’t do this:
- High reps don’t satisfy the ego.
- The pump feels uncomfortable.
But this rear delt exercise is very effective in giving the shoulders a round and full look.
5. Partial ROM + Hold Rear Delt Raises (Advanced Technique)
This is an advanced rear delt exercises that not many people know.
How it works:
- Partial reps in the top half range
- Time under tension drastically increases
Why it’s ignored:
- Extremely uncomfortable
- Lightweights have to be used
But this is a brutal but effective growth stimulus for the rear delts.
PERFECT FORM FOR REAL DELT TRAINING
The biggest issue with rear delts isn’t that people don’t do rear delt exercises—the problem is that they do them with incorrect form.
This is why, even after years of gymnastics, the rear delts remain weak, flat, and underdeveloped.
If form is even slightly off, the tension shifts directly to the upper back, traps, or lats, and the rear delts are trained in name only.
The rear delts are a small, control-based muscle. Ego lifting simply doesn’t work here. Understanding and applying proper form is the secret to real growth.
1. Weight Selection: Ego Aside
For rear delts, lighter weights = better results.
- Using heavier weights creates momentum.
- Momentum works the back and traps more.
- Rear delts lose tension.
For almost every rear delt exercise, you should use a weight that:
- 12–20 reps clean.
- Burns in the last rep, not swings.
- The rule is simple:
If the body is moving to lift the weight, the weight is too heavy.
2. Range of Motion: Full But Controlled
Most people train the rear delts by either:
- Half reps
- Or taking momentum from the bottom and swinging upwards
Perfect form means:
- Slow control from the bottom position
- Going to the top and doing a 1–2 second squeeze
- Then a controlled negative
This approach makes every rear delt exercises 2x more effective, without increasing the weight.
3. Shoulder Position: Not Shrug
A common mistake during rear delt training is shrugging the shoulders.
- The traps take over as soon as you shrug.
- The rear delts lose tension.
Correct position:
- Shoulders slightly down and back.
- Neck relaxed.
- Movement only from the shoulder joint.
If your neck or traps are burning while doing rear delt exercises, the form is wrong.
4. Tempo: Slow Reps = Bigger Rear Delts
Rear delts don’t react to fast movements. This muscle grows at a slow, controlled pace.
Ideal tempo:
- 2 seconds lift
- 1–2 seconds hold
- 3 seconds negative
With this tempo:
- Muscle tension lasts longer
- Growth stimulus is better
- Joint stress is reduced
Apply this tempo to almost every rear delt exercise.
5. Mind–Muscle Connection: Game Changer
Feeling the rear delts can be a little difficult initially because we don’t use them in daily movements.
For a better connection:
- Keep the weight low during rear delt exercises.
- Focus on the feel of the muscle instead of the mirror.
- Imagine your rear delts contracting with every rep.
A lifter who can feel their rear delts automatically has effective rear delt exercises.
COMMON MISTAKES THAT KILLS REAR DELT GROWTH
The lack of rear delts isn’t so much due to genetics or weak muscles, but rather to training mistakes. These mistakes are so common that even experienced lifters make them unknowingly.
If you’ve been going to the gym for years and still have flat rear delts, chances are you’re making some of the mistakes listed below.
1. Considering the Rear Delts Only Part of a Back Workout
The most common mistake is that people leave the rear delts to back day.
It’s assumed that the rear delts will automatically train during rows and pull movements. The reality is that in back exercises, the rear delts only play a supporting role, where the lats and upper back do the work.
Unless dedicated rear delt exercises are performed directly, the rear delts don’t receive adequate stimulation and their growth doesn’t occur properly.
2. Using Heavy Weights in Rear Delt Exercises
The rear delts are a small and control-based muscle, but people often train them with heavy lifting.
As the weight increases, the body begins to swing and momentum is created. This momentum shifts tension from the rear delts to the traps and upper back.
Effective rear delt exercises are always performed with light to moderate weights, where the focus is on muscle contraction and control, not lifting heavy plates.
3. Keeping the Elbow Path Wrong
Elbow movement plays a very important role in rear delt training.
When the elbows move close to the body or downward, the exercise becomes back-dominant and the rear delts are not properly activated.
Rear delts perform best when the elbows are moved slightly wide and outward. Rear delt exercises performed with the wrong elbow path result in muscle failure, no matter how much effort is applied.
4. Half Reps and No Squeeze
Many lifters train the rear delts in half the range of motion, where there is neither control at the bottom nor a squeeze at the top.
Slow, controlled reps with full range of motion are essential for growing the rear delts. If contraction and squeezing are missing in rear delt exercises, the muscle doesn’t receive the proper signal, limiting growth.
5. Overusing the Traps
Another common mistake is shrugging the shoulders during rear delt exercises.
As the shoulders rise, the traps take over the movement, and the rear delts lose tension. This is why many people complain that their traps are growing, but the rear delts are not responding at all.
Proper rear delt exercises require the shoulders to be in a relaxed and down position.
CONCLUSION
The rear delts are a muscle group that many lifters overlook, and because of this, their shoulders never develop a truly complete and balanced look.
No matter how strong the front and side delts are, if the rear delts are weak, the shoulders will appear flat, forward-leaning, and incomplete.
In this article, we clearly saw how important the rear delts are not only for aesthetics, but also for shoulder health, posture, and long-term strength.
If you add the right rear delt exercises, proper form, controlled weight, and consistency to your shoulder training, the rear delts gradually become the strongest visual point of the shoulders.
Ego lifting has no role here—only patience, control, and muscle feel bring real results. Rear delts grow slower, but when they do, they give the shoulders a solid 3D depth and thickness.
At the end of the day, if you want bigger, stronger, and balanced shoulders, never skip the rear delt exercises.
Give them regular attention, follow the correct technique, and devote some time. Guaranteed, within a few weeks you’ll notice a clear difference in your shoulder shape, posture, and overall upper-body look.
