Tip Why Your Rear Delts Suck Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Why Your Rear Delts Suck It' s a common problem Here' s how to fix it by Paul Carter November 8, 2018March 11, 2022 Tags Bodybuilding, It Hurts Fix It, Shoulders, Tips, Training Despite the fact that lots of guys include rear delt work, they usually initiate the exercises with the traps and rhomboids, so the poor little posterior delts get very little attention. Going too heavy can be one of the culprits here, but the other problem is that they don't begin the movement with the scapula properly set. Here's how to do that with a great rear delt exercise – seated cable rear laterals: Seated Cable Rear Laterals Posterior Delts Begin with the cables set up in line with the rear delts, and with the scaps in protraction. Then you should feel the posterior delts catch fire during the set. If that isn't happening, then you're still most likely initiating with the traps and upper back or calling them into play too much during the set. It's also difficult to establish a mind/muscle connection with the posterior delts, which is another reason why this muscle group often lags behind. The bigger and stronger areas of the upper back are built for big work and love to take over on pulling movements. The posterior delts still get some love, but not enough to grow to their potential. This is why movement execution is paramount – even more important than progression. Feel the rear delts. Kill the rear delts. See the growth happen. Intensity Method Drop Sets Once you've mastered the form, bludgeon your rear delts into growth with this intensity method: Choose a weight that allows you to hit 10 solid reps in good form, but most likely not 11. Do a set there. Without rest, reduce the weight and shoot for 10 more reps. Immediately reduce the weight again and shoot for another 10 reps. Rest for a couple of minutes, then repeat that drop set two more times for a total of 90 reps. If you can't feel your rear delts getting blasted, then you simply aren't in possession of posterior deltoids. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Hybrid Hypertrophy Get stronger and build muscle with this unique 4-week training plan. Bodybuilding, Powerlifting & Strength, Training Chad Waterbury March 8 Training The Perfect Workout Checklist Common sense and dirty tricks combine for the perfect workout checklist. Which important steps are you missing? It Hurts Fix It, Mobility, Training Lee Boyce December 16 Training Anti-Ab Training Real core training is all about the anti: anti-flexion, anti-extension, and anti-rotation. Here’s what you need to know. Abs, Training Dean Somerset June 30 Training Maybe All You Need Is Lifting Warm-ups, mobility work, stretching, foam rolling, conditioning... do you even lift, bro? And do you really need all that stuff? Powerlifting & Strength, Training Charles Staley August 29