Rear Delts 101: Why You Should Train Them.
When it comes to building an impressive physique, most gym-goers spend hours focusing on chest, biceps, and abs. While these muscles are important, they’re often overrated. If you really want to like an anime character straight out of Dragon Ball Z or a person on steroids—it’s time to pay more attention to a muscle group that is often overlooked: your rear delts. Developing your rear delts will not only give your body better balance and symmetry, but it will also create that enhanced look that others will notice. Take a look at the rear delts on our favorite natural science based lifter, Jeff Nippard.
This was a picture of Jeff Nippard when he trained rear delts regularly. His physique no longer looks like this after switching from light weights to heavier loads.
The Secret to Looking Half-Natty
When developed, rear delts create a distinct separation between your arms, traps, and back. This is what gives you that "pop" look—a level of muscularity that most people at the gym are missing. From the side, you’ll no longer look flat because the rear delts will protrude outwards past your arms and back. Your trapezius muscle will be defined because the protrusion of the rear delts will create that separation. Scroll down, take a look at Matt Ogus and see how there's a clear separation between his traps, arms and shoulders. Not only does it make you look better from the side, but it will make your shoulders appear broader from the front as it helps to push the entire shoulder structure back and outwards
Matt Ogus is a prime example of a natural bodybuilder that took his shoulders to it's full potential.
Why Rear Delts Put You Ahead of the Game
Here’s the truth: Most people at the gym don’t prioritize their rear delts. They either don’t realize how important this muscle is, or they find it hard to stay motivated to train it consistently. By focusing on your rear delts, you’ll automatically put yourself ahead of others who are still stuck in the cycle of working the same few muscles. Not only will this make your physique stand out, but it will also give you more structural balance, reducing the risk of injuries and improving posture. You’ve probably seen this at the gym before—there are guys who are jacked and shredded, yet their shoulders seem to be missing. Without developed shoulders, they end up looking like Patrick Star—broad in some places but lacking definition and proportion where it matters most. In a room full of people chasing chest pumps and bicep curls, you'll have that full, balanced physique that commands attention.
Get a Rear Delt Pump Right Now
You may never have experienced what a rear delt pump looks or feels like, and that’s exactly why I want you to see it for yourself. A pumped-up rear delt will transform your upper body immediately—it gives your shoulders that full, capped appearance. This is your chance to truly fall in love with training your rear delts.
Grab a resistance band and perform 3 sets of 20 face pulls (RPE 7), alternating your pulls between three positions:
If you're doing these at home, it'll be a good idea pick up one of these inexpensive door anchors.
- Below the chin.
- At mid-face level.
- Above the head.
This variation will ensure you target the rear delts from multiple angles, giving you the most benefit.
After you finish, take a look in the mirror and notice the difference in how your shoulders and upper back look. It may take time to develop fully, but once you see the progress, you’ll be hooked. Fall in love with the process, because your rear delts are the key to achieving that polished, head-turning physique.
In the next post, we'll talk about some unconventional rear delts exercises that will take your shoulders to the next level.