T Nation

Rear Delts

My rear delts seem to be lagging behind in growth, I used to be a bench press junkie. Just wondering if anyone else has had this problem and how I can go about correcting it.

Do a lot more rowing (barbell and dumbbell) and also use deadlifts, power cleans/snatches and if you must…rear delt raises. Also consider some external rotator exercises and cuban presses or the muscle snatch.

Always do more volume for the horizontal pulling exercises than you do for horizontal pushing. Give it time, and you will be good to go.