When it comes to shoulder training and development, the rear deltoids are perhaps the most frequently overlooked muscle group. This is especially true of men who spend so much time with barbell pullovers and dumbbell lateral raises that they have a disproportionate amount of pec development compared to the rest of their body (which is why they’re such fond devotees of the bench press and never do the shoulder press).

Your rear delts are one of your strongest muscles, providing stabilization for your shoulders. They’re a force to be reckoned with in the gym. However, it can be hard to add size to this muscle group. Many bodybuilders and lifters struggle to build bigger delts because they don’t include the right exercises in their training regimen.

The chest-supported reverse fly can help you isolate and target the rear deltoids with less of a body swing, especially as you get tired. This reduces a clumsy approach to the exercise.

The bent-over dumbbell face pull is a variation of the bent-over reverse fly. In this move, you'll allow your elbows to bend as you lift the weights upward, keeping your elbows angled out to the sides.

The dumbbell upright row is a shoulder exercise that can build both the rear delts and the traps. It's often effective when done with control, using moderate to light weights.

To target the rear delts, try this exercise: With your palms facing each other, pull the cable to your side while holding it at chest or shoulder level. To target both rear delts and traps, adjust the cable height so it is just above waist level.

The banded upright row is performed similarly to the cable or dumbbell upright row, with the exception that you anchor the band with your feet. As you perform the exercise, make sure your feet are securely planted on the band.

There are a lot of rear delt exercises in existence, and which ones you ultimately choose will depend on your specific preferences and goals. Still, it's a good idea to have a basic understanding of what your options are and how they can benefit you.

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