99% of People NEVER Train This Muscle — Your Shoulders Will Always Look Uneven

Added: 2026-05-22

[00:00:00]This is not just a rear workout.

[00:00:01]Different exercises target your rear delts for balance and full shoulder development. No useless movements, only intensity and real results. Exercise one. Dumbbell lying rear lateral raise.

[00:00:14]Lie chest down on a bench holding dumbbells with arms hanging straight toward the floor. Keep a slight bend in your elbows and shoulders stable throughout the movement. Raise the dumbbells outward in a wide arc until your arms reach shoulder level. Focus on squeezing the rear delts hard at the top position. Lower slowly under control while maintaining constant tension.

[00:00:37]Avoid swinging or using momentum. Keep every repetition smooth, strict, and fully focus on rear shoulder isolation.

[00:00:45]Exercise two. Barbell bent over wide row. Hinge forward while gripping the barbell directly from the weight plates to create an extra wide hand position.

[00:00:55]Keep your back flat, chest slightly forward, and core tight throughout the movement. Pull the bar upward toward your upper chest by driving your elbows wide and focusing on rear delt and upper back activation. Squeeze hard at the top and pause briefly for maximum contraction. Lower slowly under control while maintaining constant tension.

[00:01:17]Avoid swinging or shrugging. Exercise three. Dumbbell lying one arm hammer deltoid rear. Lie chest down on a bench holding one dumbbell with a neutral hammer grip and arm extended downward.

[00:01:31]Raise the weight outward and slightly backward while keeping the elbow softly bent and shoulder stable. Focus on isolating the rear delt throughout the movement and pause briefly at the top for maximum contraction. Lower slowly under control while maintaining tension.

[00:01:48]Avoid twisting your torso or swinging the weight. Keep every repetition smooth and strict throughout.

[00:01:55]Exercise four. Dumbbell bent over face pull. Hinge forward holding dumbbells with elbows slightly bent and core engaged throughout the movement. Pull the weights upward toward face level by driving your elbows outward and backward to target the rear delts and upper back.

[00:02:12]Focus on squeezing hard at the top position for maximum contraction. Lower slowly under control while maintaining constant tension. Avoid shrugging your shoulders or using momentum during the exercise. Keep every repetition smooth and controlled.

[00:02:29]Exercise five, lever side seated single arm rear delt fly. Sit sideways on the machine with one arm positioned on the handle while keeping your chest lifted and core tight throughout the movement.

[00:02:41]Pull the handle outward and backward in a controlled arc to isolate the rear delt. Focus on squeezing the rear shoulder hard at full contraction and pause briefly at the top. Return slowly under control while maintaining constant tension. Avoid rotating your torso or using momentum. Keep movement strict, smooth, and controlled throughout.

[00:03:03]Exercise six, dumbbell rear lateral raise head supported. Position your forehead against a bench for support while holding dumbbells with arms hanging downward. Raise the weights outward in a controlled motion while keeping elbows slightly bent and shoulder stable throughout the exercise.

[00:03:21]Focus on isolating the rear delts without swinging the body or lifting with the traps. Squeeze hard at the top and lower slowly under control. Maintain constant tension and smooth tempo during every repetition for maximum rear shoulder activation. Exercise seven, barbell rear delt row. Hinge forward holding a barbell with a medium grip while keeping your back flat and chest stable throughout the movement. Pull the bar upward toward your upper abdomen by by elbows outward and focusing rear delt engagement instead of the lats. Squeeze hard at the top and pause briefly for maximum contraction. Lower slowly under control while maintaining tension. Avoid using momentum or shrugging the shoulders. Keep every repetition strict and smooth.

[00:04:10]Exercise eight. One dumbbell rear delt row on bench. Place one knee and the same side hand on a bench for support while holding a dumbbell with the opposite arm hanging straight down. Keep your back flat, chest stable, and core tight throughout the movement. Pull the dumbbell upward by driving your elbow outward instead of close to your torso to maximize rear delt activation.

[00:04:34]Squeeze the rear shoulder hard at the top and pause briefly. Lower slowly under control while maintaining constant tension. Avoid twisting your torso.

[00:04:44]Exercise nine. Landmine rear raise.

[00:04:47]Stand beside the landmine setup while holding the end of the bar with one arm and hinging slightly forward. Keep your chest stable, core tight, and shoulder relaxed throughout the movement. Raise the bar outward and upward in a diagonal arc while leading with the rear shoulder to fully isolate the rear delts. Focus on controlled movement and squeeze hard at the top position for maximum contraction. Lower slowly under control while maintaining constant tension.

[00:05:14]Avoid twisting or using momentum.