💪 9 Rear Delt Exercises to Round Out Your Shoulders

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Welcome to The Ripped Report! Here’s what we’ve got for you today: 

• The best exercises to target the oft-neglected rear delts

• 5 movements to break through chest gain plateaus

• Hany Rambod provides feedback on Chris Bumstead’s Men’s Open debut 

TRAINING 

9 Rear Delt Destroyers

The barbell shoulder press works the front delts, and we all know that the dumbbell lateral raise focuses on the medial deltoids. That’s great — but what about the rear delts? 

If you’ve been ignoring these vital posterior muscles, you’re missing out on better posture, enhanced strength for pulling movements, and overall healthier shoulders. Those are three things you definitely want, and we’ve got nine moves to get you there. 

The guide below breaks down the best rear delt exercises to incorporate into your next shoulder workout. Whether you prefer cables, bands, dumbbells, barbells, or even bodyweight movements, there’s no shortage of choices. You’ll want to pay extra close attention to the compound movements like the inverted rows, banded pull-aparts, and cable face pulls if you really want to put your strength over the top. 

We’ll show you how to perform each exercise, the ideal sets and reps to aim for, modifications to suit your fitness level, and tips on integrating them into your training plan based on your goals. Ready to give your rear delts the attention they deserve? 

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WORKOUT 

Best of the Chest 

Training chest muscles is a top priority for many lifters — and for good reason. Obviously, they help you look better, but it’s also a source of unreal power for countless upper-body exercises. However, if you’ve been doing the same bench press routine since high school, you might find yourself hitting a frustrating plateau.

That’s why we’ve highlighted five underrated chest exercises that deserve more attention. These movements can enhance chest strength and hypertrophy, offering variations that break through stubborn growth barriers. From subtle grip adjustments to joint-friendly accessory exercises aimed at longevity, we detail how to perform each exercise and get to the root of why they’re so effective.

BODYBUILDING 

Rambod Rates CBum

Chris Bumstead announced his retirement from competitive bodybuilding in the Classic Physique division after securing his sixth consecutive Olympia title in 2024. Yet just a few weeks later, he surprised fans by making his Men’s Open debut at the 2024 Prague Open. Despite being new to the category, Bumstead delivered an impressive performance, earning second place.

His former coach, the legendary Hany Rambod, who worked with Bumstead from 2022 to 2024, shared his expert assessment of CBum’s transition to the heavyweight class. And in classic Rambod fashion, he didn’t pull any punches.

Rambod praised Bumstead’s side chest pose, front lat spread, and overall performance while identifying areas for improvement, such as some lagging back development and undersized legs. 

THE DROP SET

• Tired of quality sports news being stuck behind a paywall? Sign up for Press Sports, a FREE 2x/week newsletter that goes beyond just headlines and highlights to help you know that’ll satisfy all your sports news in 5 minutes.

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• Do you ever feel you can support more weight, but your grip gives out? Here are nine of the best wrist curl variations for enhanced grip strength. 

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