The rear, or posterior, deltoid spans the back of your shoulder muscle. ExRx.net notes the posterior head is recruited when you extend your shoulder, move your upper arm outward or perform a rowing motion, pulling your arms in to your sides. You can grow the rear delts significantly stronger by doing heavy resistance training with weights.
Step 1
Do rear delt raises to strengthen the back of your shoulders. Hold a barbell behind you across your hamstrings while standing up straight. Pull the barbell up as far as you can. Flex your wrists as the bar reaches the maximum height to place greater emphasis on the rear delts. Lower the weight until your arms are fully extended. Do four sets of 10 repetitions to build strength and rest for 90 seconds between sets.
Step 2
Do behind the neck shoulder presses to build strength and power throughout the entire shoulder area. Sit on a military bench. Grasp a barbell with a grip slightly wider than shoulder-width. Lift the bar over your head by extending your arms, keeping your back straight. Lower the bar to the base of your neck. Lift the bar until your arms are fully extended. Do four sets of 10 repetitions. Rest 90 seconds between each set.
Step 3
Do dumbbell lying rear delt raises to develop powerful rear shoulders. Lie on your left side, supporting your head with your left hand. Grasp a dumbbell with your right hand, extending your right arm. Maintain a slight bend in right your elbow and keep your palm facing down. Raise the weight until your arm is perpendicular to the floor. Slowly return the dumbbell to the floor. Do four sets of 10 repetitions, resting 90 seconds between sets.
Tips and Warnings
- Warm up for five minutes with light jogging to prepare the shoulder muscles for your workout. Stretch for 10 minutes to help reduce the risk of injury to your deltoids. Doing front military presses places a greater emphasis on your front, or anterior, deltoid. Consult a physician before starting a weight training regimen to strengthen your shoulder muscles.
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