Specialized Rear Delt Training

Q: I recently competed and I got some constructive criticism from one of the judges who told me that my front delts were making my rear delts look puny. What can I do to make my rear delts as impressive as my front? A: Lagging rear delts are a common problem and there’s a simple reason—working front delts is a lot more rewarding. What you need to do is put some serious energy into working your rear delts and bring them into balance with the rest of your shoulders. Here are a few ways to “specialize” your rear delt training and accelerate their growth. #1: Whenever you train front delts, work the rears first. Perform several intense sets of bent-over laterals, the rear delt machine and cable rear laterals before you even consider shoulder pressing. And don’t think they should be light sets ...