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Hello! I know that rear delts are the most unusual and the trickiest muscles to develop, but I would definitely like to give it a shot. Is there anybody who can give me some advice on this topic?

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Hi there! It is true these muscles are the trickiest. I have been working out for quite some time and it happened that I found some exercises online. For me, they turned out to be the most effective for building and shaping the delts. These exercises affect different area of the deltoid so you should mix 3 to 4 movements in each workout to develop all three deltoid heads.

Routine 1
Smith-Machine Behind-Neck Press
Cable Lateral Raise
Reverse Pec-Deck Flye

Routine 2
Dumbbell Lateral Raise
Seated Dumbbell Press
Reverse Pec-Deck Flye

Routine 3
Seated Dumbbell Press
Upright Row
Reverse Pec-Deck Flye
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