- The Powerlifting Technique Newsletter
- Posts
- Why Your Rear Delts Lag Behind (and How to Fix Them)
Why Your Rear Delts Lag Behind (and How to Fix Them)
Rear delts often lag behind other shoulder muscles, but the fix comes down to smarter exercise selection and programming.
Weak rear delts are one of the most neglected muscles in lifting, and that’s a problem if you want balanced shoulders and stronger pressing.
Most lifters hammer chest and front delts with heavy benching and overhead pressing, but rear delts don’t get the same love. Over time, this imbalance leads to weak posture, shoulder instability, and stalled progress in your big lifts.
The fix is simple: include direct rear delt work and train it with intent. Movements like face pulls, rear delt flys, and reverse pec deck are great starting points. To go further, think about adding rowing variations with a wide grip or a high elbow path that keeps tension squarely on the rear delts.
The payoff is more than just rounder shoulders. Strong rear delts protect your joints, improve pressing stability, and help you stay healthy under the bar.
Need more? Check out the powerlifting app for specific programs.
Partner Message
Transform Your Health with TruDiagnostic
Take control of your health with the most comprehensive at-home blood test available. TruDiagnostic analyzes over 185 biomarkers from a single finger prick of blood, providing personalized recommendations for the most impactful changes you can make today. Discover your biological age, understand the pace at which you’re aging, and get a detailed action plan tailored to your body. All from the comfort of home. Powerlifting Technique readers get 20% off with code NEWSLETTERS20
Rate this NewsletterOur coaches aim to provide the best information for powerlifters. Please let us know how we're doing! |