I recently received a question about building rear delts from a long time follower of WLC.
The rear delts can be a tough muscle group to build for many people and very easy for others.
Weight lifting exercises like barbell rows, pendlay rows, 1-arm rows, chin ups and many other compound back exercises will work the rear delts very well for many people.
Even the overhead press when done with proper form and technique will work the rear delts very well.
Some people have very stubborn muscle groups and will have to give a little extra attention to those muscle groups.
The questions and answers below will help you for building rear delts… if you have some stubborn rear deltoid muscles. For those of you who might not be sure what the rear deltoids are:
Rear delts = rear shoulder muscles
Questions and Answers About Building Rear Delts
Subject: Building Rear Delts
From: George P
I want to build my read delts and shoulders up.
Can you suggest the best weight lifting exercises to build the rear deltoids?
I currently do arnold press and shoulder press seated.
Wanted to add that I am turning 62 in January, I was blown up a few times in Viet-nam years passed and have always cared about my health.
Today, I am lifting 225lbs, I do all compound exercises, and I do see the difference in the exercises.
I have been structuring the exercises to fit my daily routines, I think its working. I do have issues with squats because of the left leg and fusion in lower area of leg and ankle region.
What I am seeking is help with compound exercises that will increase strength, You read so much about different routines but, many do not work for each person.
I have a high energy level so I can do much more than most at my age. if any have ideas or thoughts feel free to suggest, I take suggestion freely and hold an open mind.
Better shoulder development
Better back size
Lower back area
As far as Bench, I work hard on this and hopefully soon I will be pushing 250 this is my goal, I do 5×5 exercises in all routines, I found that this is a good range for me. My incline bench matches my bench and in one week I began decline bench. I do have some shoulder pain but, what the heck no pain no gain.
Thank you all for reading and I am open to thoughts and ideas,
To me this is the greatest mind set, good health, strength and positive attitude goes a long way.
Response About George's Problem With Building Rear Delts
Some of my favorite weight training exercises for the rear deltoids are first… the big compound exercises like overhead presses (done with proper form) and rows. Chin ups will also work the rear deltoids very well also.
If you are an advanced weight trainer and have already gotten really strong on the big compound exercises AND your rear delts still need extra attention, you can add some isolation exercises to help bring up your rear deltoids to match the your front and side delts.
Some good isolation exercises for the rear delts are face pulls and bent over laterals. There are several different variations of each exercise that you can do.
But first… before isolation, I recommend getting as strong as possible on the big compound exercises. Your rear delts should grow very well with heavy rowing exercises, heavy overhead presses, and heavy chin ups.
Inverted Rows are an absolutely great exercise. Any type of row is a great exercise, especially for the rear delts.
Here's a video of inverted rows to give you an idea of what they are:
Face pulls for the rear deltoids are another amazing exercise. You need to give those a try as well!
Hope this answers your questions about getting the rear deltoid muscles growing. If not, please let me know if you have any other questions.