Out of the 3 deltoid heads that wrap around our shoulders probably the easiest to develop are the front and medial delts.

For many, the rear deltoid is not all that easy to build. But when all 3 heads are evenly matched this gives that great melon-like appearance to the shoulders.

Back in 2023, when I competed in a Bodybuilding Contest, part of my judge’s feedback was that I needed to improve my rear delts.

So I decided to train them first in my shoulder workout with rear dumbbell raises lying on a very low inclined bench. This is a terrific movement that takes the lower back out of the equation so you can really focus on that mind to muscle connection with your rear deltoids.

The other important reason for doing this exercise first is that it’s a great way to warm up the shoulder joints before the heavier pressing movements. This is particularly paramount for me with my dodgy AC joints.

Another useful tip is to perform your heavy rowing exercises first when you train Back. The rear deltoids are worked indirectly with rowing exercises, so this is another good way to prioritise them.

Pictured below are a few pics leading into my recent contest where you can see my rear deltoid development is more balanced.

So try this switcheroo in your workouts, you’ll be pleased with the results!

👍👌💪👊😊