When it comes to filling shirt sleeves and building big shoulders, there is one muscle you cannot ignore – the rear delt. The rear delts will give off the appearance of a bigger shoulder from front to back when viewed from the side. This small muscle pays off huge dividends when trained correctly.
The first step to getting bigger rear delts is to stop doing reverse flys. This exercise limits how well you can target the rear delts because of the fact that you can’t get your elbows into extension behind your body. This is the key for rear delt growth.
Instead, you should opt for an exercise like the rear delt row. This exercise allows for the elbows to travel behind the body into extension and allows you to handle heavier weight than you could on a traditional reverse fly.
Next, we have my favorite exercise, the face pull. However, this option is only viable if you do it right. Improperly preformed face pulls will not have a 90 degree angle of the elbows nor can you drive the elbows back behind your body. The right way to do this exercise is by using two ropes instead of one. This will make up for the limitations that come with using a single rope.
For a bonus builder, we have the seated cable row. However, how you do it matters more than just doing it. If getting bigger lats is your goal, you would keep your elbows low and tight to your sides. To target the rear delts, however, you want to take the opposite approach; elbows high and wide. This will allow for the right line of force being directed to the rear delts while, again, getting the elbows into extension behind the body. Add in the fact that you can use heavier weight on this exercise than any other rear delt builder and you have a formidable weapon in your exercise arsenal.
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Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).
