Balanced Shoulders

IFBB Figure Pro Heather Dees' Training Journal #11: Rear Delts

Today we are going to talk about working our rear delts! This is a key muscle group for aesthetically balancing and rounding out the shoulders. I usually train my rear delts twice a week, working them on shoulder day, and I will also do between 4-8 sets with back. Training them twice a week has given my shoulders the fullness they need to create symmetry to my physique.

Along with proper form and focus when training any muscle group, it is vital to get soft tissue work done a minimum of 1-2 times per month. As you fatigue your muscles for hypertrophy, any binding or pinching of the muscle needs to be worked out for maximum performance and growth. Find a professional local massage therapist in your area who is trained in sports performance soft tissue therapy. This will keep you from injury and allow your muscles to mature healthy and balanced.


Seated Reverse Flyes on Peck Deck

4 sets/reps 15, 15, 12, 12

  • Adjust seat so shoulder joint is parallel with handles
  • Keep elbows up
  • Squeeze rear delts as you push with outer palms back, keeping arms straight

Barbell High Rows on Incline Bench

4 sets/reps 15, 12, 10, 10

  • Lie on stomach with flat bench inclined to 30 degrees
  • Have chest above bench, hold barbell in hands with straight arms
  • High row upward till elbow joint reaches 90 degrees, then slowly lower
  • Repeat for all reps, keeping tempo slow with focus on rear delts

Smith Machine Rear Delt Pull-ups
4 sets/reps 15, 12, 10, 8

  • Place feet on bench
  • Keep hands wide and body parallel to floor
  • Raise chest to bar, squeezing rear delts as you pull up
Heather Dees

Heather Dees is a Top 5 IFBB Figure International and Top 4 IFBB Figure Olympia champion. She is a Species Nutrition Elite sponsored athlete as well as TMarie Suits Sponsored Athlete. She is a Figure and Bikini Coach, Cosmetologist and Master Esthetician. For more with Heather, check out her “Training Journals” online with FitnessRx for Women.

Find more of Heather on:

Muscular Development
Heather's Website

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