The posterior or rear delts are notoriously hard to target, leaving many lifters with underdeveloped physiques. If that's you, try this:
Landmine Bent Reverse Flye
Brace your non-working arm on your thigh and keep your torso motionless. Rather than standing right beside the sleeve of the bar, orient your body slightly toward it. This will help you better connect with the posterior deltoid and de-emphasize the rhomboids and middle trapezius.
If you find yourself lifting your trunk, allow more bend in your elbow.
related posts
Tip: 5 Heavy Band Exercises for Legs & Glutes
No access to big weights? These banded exercises will get the job done.
Keep Your Chin Up
Mastering the chin-up means having the ability to do lots of solid, easy reps. Have YOU mastered it yet? Start here.
The Little Black Book of Training Methods
A lot of you have been training for years, and as such have experimented with dozens of training methods. Most are probably long since forgotten, like the girl with the braces and padded bra that you dated once or twice back in high school. There wasn't any chemistry and you went your separate ways.
Two Weeks to Bigger Lats!
Can you really build stronger, wider lats in 14 days? Yes, but it’s really going to hurt. Here’s how to do it.