Complete Rear Delt Training Guide: Science-Based Posterior Deltoid Development

Build powerful, well-developed rear delts with this comprehensive, science-based training guide from Dr. Mike Israetel and RP Strength. Learn the optimal volume landmarks, exercise selection, and programming strategies used by professional bodybuilders and strength athletes to maximize posterior deltoid development.

🎯 Rear Delt Training Quick Guide (TL;DR)

  • Weekly Volume: 4-12 sets per week for most trainees (0-4 sets may be sufficient for beginners)
  • Training Frequency: 3-6 times per week works best for most people
  • Best Rep Ranges: 10-20 reps (moderate) and 20-30 reps (light) are most effective
  • Top Exercises: Cable face pulls, machine reverse flyes, bent lateral raises
  • Key Insight: Many lifters don't need direct rear delt work - back training often provides sufficient stimulus

Beginner's Guide to Rear Delt Training

If you're new to rear delt training, start here before diving into the detailed guide below. The rear delts (posterior deltoids) are the back portion of your shoulder muscles, responsible for pulling your arms backward and maintaining shoulder health.

Why Train Your Rear Delts?

  • Shoulder balance: Counteracts forward shoulder posture from daily activities
  • Injury prevention: Strengthens often-neglected posterior shoulder muscles
  • Better posture: Helps maintain upright, confident posture
  • Aesthetic balance: Creates well-rounded shoulder development

Beginner Rear Delt Routine

Start with 2-3 exercises, 2-3 times per week:

  • Cable Face Pulls: 2-3 sets × 15-20 reps
  • Machine Reverse Flyes: 2-3 sets × 12-18 reps
  • Bent-Over Lateral Raises: 2-3 sets × 12-15 reps

Important: Focus on feeling the rear delts working rather than moving heavy weight. If you can't feel your rear delts during these exercises, they're probably not getting the stimulus they need.

💡 Beginner Tip: If you're doing proper back training (rows, pull-ups, etc.), you may not need much direct rear delt work initially. Start conservatively and assess how your shoulders feel and look after 4-6 weeks.

Dr. Mike Israetel's Complete Rear Delt Training Guide

Here are some helpful tips for your rear delt training. Please note that these are averages based on our experience working with lots of clients and our own training. The recommendations here should be food for thought or places to start, not dogmatic scriptures to follow to the letter.

If you'd like to learn to build your own programs or just explore, give this whole guide a read. If you like what you see and you want to train with these concepts taken into account automatically, give the RP Hypertrophy App a try!

Rear Delt Training Volume Guidelines

First, a few quick definitions of the Volume Landmarks:

Volume Landmark Definitions

  • MV = Maintenance Volume: The amount you need to train in order to keep the muscle you have in the context of a whole body training program.
  • MEV = Minimum Effective Volume: The amount you need to train in order to make any measurable improvements in muscle mass over time in the context of a whole body training program.
  • MAV = Maximum Adaptive Volume: The average amount of training volume over time that is likely to lead to your best long term gains in muscle mass in the context of a whole body training program.
  • MRV = Maximum Recoverable Volume: The maximum amount of volume you can train with regularly and still barely recover from in the context of a whole body training program. Doing more than this would cause worse results than doing less.
  • MAV*P = Maximum Adaptive Volume (Primary Priority): The average amount of training volume over time that is likely to lead to your best long term gains in muscle mass for a muscle if you prioritize its training and reduce the training for other muscles substantially.
  • MRV*P = Maximum Recoverable Volume (Primary Priority): The maximum amount of volume you can train with regularly and still barely recover from for this muscle if you prioritize its training and reduce the training for other muscles substantially.

Now, let's look at some common values for these Volume Landmarks. You can use these as helpful places to start thinking about or building your own program.

MV MEV MAV MRV MAV*P MRV*P
0-4 0-4 4-12 12-20 24-30 30-40+

Important Volume Notes

  • These are the landmarks for serious, intermediate lifters. Folks who have been training (mostly) whole body for 3-7 years. If you're a beginner, all your volume landmarks are likely substantially lower, so ease in and focus on improving your technique with low volumes and steady progressions with load. If you're advanced, your volume landmarks will be similar to the intermediate ones listed, especially assuming you've been perfecting your technique on the exercises and finding which exercises and rep ranges work best for you.
  • These are averages for many people and it's possible you're significantly higher or lower than these numbers. We recommend starting on the low end and tracking your recovery from week to week in the muscle (you're recovering if every week your muscles heal completely and return to their strongest or beyond by next week). Eventually, you'll have a very good idea of your volume landmarks. Alternatively, you can just have the RP Hypertrophy App do all the work for you!
  • If you greatly reduce your total body volume and focus more of your efforts on your target muscles (and perhaps 2-3 other major muscle groups as primary focus, with the rest on secondary focus), they can recover from more and grow bigger than ever. The best way to optimize for such phases is by assigning 3-4 weekly sessions to the target muscle so that you can ramp up to the highest weekly volumes. This is tough to do in just 1-2 weekly sessions, as you are likely to exceed the 8-12 set per muscle per session maximum, beyond which systemic fatigue makes more training within that session very inefficient. You can do such specialization phases multiple times per year, and easily configure them in the RP Hypertrophy App.
  • You'll notice that MVs and MEVs for rear delts can be as few as zero sets per week. This is because the rear delts can get enough work to grow robustly and definitely enough work to maintain their gained size through proper back training, especially when the back movements are done with closer grips and deep stretches. We might even go so far as to say that the vast majority of lifters, including even most contest bodybuilders, don't need any direct rear delt work to maximize their overall look. However, some people will need or want more rear delt size, and in that case, gently increasing volumes can yield more progress.

Best Rear Delt Exercises

The following exercises are arranged roughly in order of effectiveness for most trainees. Each links to a technique video for proper form:

Exercise Variation and Selection Strategy

Within a training session, we recommend including between 1 and 2 different rear delt exercises, but no more than that in most cases, as doing more than 2 rear delt movements in one session is likely just a needless burning of potential exercise variations you can save for later days (since rear delt frequency is often high) and mesocycles. Within a single week (microcycle) of training, we recommend between 2 and 5 different rear delt exercises.

For example, if you train rear delts 3x a week, you can do a heavy barbell face pull on one day, a lighter barbell face pull on the next day, and a rear lateral version on the last day for 2 total exercises in the week. On the other hand, if you train rear delts 6x per week, you might want to choose (though don't have to choose) as many as 5 different exercises, with only one of them repeated in a heavier/lighter arrangement.

When to Change Exercises

How do you know when it's time to switch out a given exercise from your rotation to another exercise in your list of effective choices? The decision is based on answering just a few questions about the exercise you're currently using:

  • Are you still making gains in rep strength on the exercise?
  • Is the exercise causing any aches or pains that are connective tissue related? And are these getting worse with each week or several weeks?
  • Is there a phasic need for the exercise to change? In other words, is the exercise appropriate for the rep range you're trying to use it for? Example: doing dumbbell rear laterals for sets of 5-10 is a mind-muscle connection nightmare, but doing cable face pulls for those reps can be an effective stimulus.
  • Are you getting a good mind-muscle connection on the exercise, or is it feeling stale and annoying to do?

If you are still hitting PRs on the exercise, it's not causing any undue pains, you're getting a good mind-muscle connection, and there's no other need to change it, then don't change it! If this means you keep an exercise around for up to a year or more, so be it!

Range of Motion and Technique

Full ROM is important for rear delt development, but make sure you're not doing anything that hurts your shoulder joint. Because on many exercises (like free weight bent laterals), there is little tension at the bottom of the lift, it's probably ok to not go all the way down as a matter of principle, but pausing at the top can promote excellent mind-muscle connection, which is important because so many other muscles (such as the back muscles) can take over for the rear delts if you just move the weight around with little attention to the rear delts themselves. That being said, exercises like cable cross-body rear laterals that do maximize the loaded stretch are highly prized.

Optimal Loading and Rep Ranges

In general, like all muscles, the rear delts benefit from weights in the 30%-85% 1RM range, which in many people roughly translates to a weight that results in between 5 and 30 reps on a first set taken to failure. We can split this range into heavy (5-10,) moderate (10-20), and light (20-30) categories, as there are tradeoffs to make between all of them.

Rep Range Distribution

The first point on loading is that the rear delts, like most muscles, seem to benefit from some training in all three of the rep ranges listed above. Because the moderate (10-20 rep) range often offers the best tradeoff between stimulus, fatigue, injury risk, and slow/fast fiber specificity, and mind-muscle connection, an argument can be made that a first-time program design could have most weekly working sets for the rear delts in this range, perhaps up to about 50% of them. The other 50% can perhaps be split evenly between the heavy (5-10) and light (20-30) rep ranges, as loading range diversity has been shown to be a potential benefit in its own right.

⚠️ Important Note: Very few people seem to respond very well to rear delt training in the 5-10 rep range, so while such a range should be experimented with early on in rear delt training and if/when a plateau in gains presents itself, it's perhaps not mandated for inclusion in most people's training most of the time. Additionally, rear delt training in the 20-30 range seems very productive for most lifters, even perhaps as productive as rear delt training in the 10-20 range.

Weekly Training Sequence

When constructing a weekly training plan, it's probably a good idea to train the heavy ranges before the lighter ranges. Because both types of training cause fatigue, they all interfere with each other to some extent. However, the muscle and connective tissue damage from heavier training is likely more substantial and presents a higher risk of injury if some damage already exists from earlier training.

Sample Weekly Arrangement

Monday:

  • Barbell Face Pulls 3 sets 5-10 reps
  • Machine Rear Delts 3 sets 10-20 reps

Wednesday:

  • Dumbbell Rear Lateral Raise 4 sets, 10-20 reps
  • Dumbbell Face Pulls 4 sets, 10-20 reps

Friday:

  • Machine Rear Delts 4 sets, 20-30 reps
  • Cable Face Pulls 4 sets, 20-30 reps

Based on your personal responses to each of the main rep ranges, you can adjust how much volume you perform in any of them. For example, if you notice that you get a better stimulus (pumps, soreness, mind-muscle connection, etc.) and lower fatigue (joint stress, systemic fatigue, joint soreness, etc.) in some of the ranges vs. others, you can do more sets in those ranges and a bit less in others, though you should in most cases still include at least some work in the least productive ranges.

Rest Times Between Sets

When determining how long to rest between any two sets in training, our goal is for enough rest to be taken such that the next set is at least close to maximally productive. How can we ensure this? By answering 4 basic questions about our recovery status:

  1. Has the target muscle locally recovered to do at least 5 reps on the next set?
  2. Has the nervous system recovered enough to remove it as a limiting factor to target muscle performance?
  3. Has the cardiorespiratory system recovered enough to remove it as a limiting factor to target muscle performance?
  4. Have synergist muscles in the exercise being performed recovered enough to remove them as a limiting factors to target muscle performance?

It might take only 1-2 minutes to recover very well (let's say, 90%) on all of those factors, but because set to set recovery is asymptotic in nature, it might take another 3 minutes to get to 95% recovery and another 10 minutes more to get to 99% recovery. Since you only have so much time to spend in the gym, 10 "90% recovered sets" in 45 minutes of training is a much more anabolic stimulus than only 3 "99% recovered" sets in that same amount of time.

Practical Rest Time Assessment

Here's an example of what can be considered "very good" recovery between sets of rear delt training. Before you do another set of barbell face pulls, ask yourself:

  1. Are my rear delts still burning from the last set, or do they feel ok again?
  2. Do I feel like I can pull hard with my rear delts again, and I am mentally ready for another hard set, or do I need more time to rest?
  3. Is my breathing more or less back to normal, or is it still very heavy?
  4. Are my forearms and biceps still very fatigued, or are they ready to support my rear delts in the upcoming set of barbell face pulls?

If you can get the green light on all of these, you're probably ready to do another set, and waiting much longer will almost certainly not be of benefit.

Expected rest times: You'll notice that depending on the exercise and on the lifter, very different rest times will be generated by this questionnaire. For example, seated machine rear laterals might not even have synergist muscles, so question 4 doesn't even apply and rest times can be less than 15 seconds, whereas barbell face pulls might need 2 minutes between sets just to regain normal breathing. While average rest times between sets of rear delt training will be between 15 seconds and 2 minutes, the most important consideration is to take the rest time you need.

Training Frequency Optimization

There are two main considerations for determining training frequency. The first is the duration of the increase in muscle growth seen after a bout of training between MEV and MRV. If such an increase in muscle growth lasts 7 days, then perhaps a once a week frequency is optimal. If such an increase lasts only a day, then perhaps 6 days a week for the same muscle group is much better. While direct research on muscle growth timecourses is very limited, it seems that typical training might cause a reliable 24-48 hour increase in muscle growth. This would mean that if muscle growth elevation was the only variable of concern with regards to frequency, we should train every muscle 3-6 times per week.

Finding Your Optimal Frequency

How do you determine what training frequency is appropriate for you? You can start by training your rear delts at per-session MEV volumes. After each session, you note when soreness has abated and when you feel recovered enough psychologically to attempt another overloading workout. When you're ready, and no later, go back to the gym and train rear delts again, with volumes just a bit higher than MEV (using the RP Set Progression Algorithm).

Starting expectations: Just so that you have some expectation of where to start, most individuals can recover from rear delt training at a timecourse that allows for 3-6 sessions of rear delts per week at MEV-MRV volumes in the context of normal back training. However, only through direct experimentation on yourself can you tell where in this range is best for you and if maybe you're even outside of this range.

Frequency and back training: Please note that when you're determining your rear delt training frequency, you'll have to juggle it a lot with your back training frequency, as unrecovered rear delts can impede your back training, and back training itself can tax your rear delts enough to require a frequency reduction for direct rear delt training.

Periodization and Long-Term Programming

There are a few relevant timescales in periodization:

  • The repetition (1-9 seconds)
  • The set (5-30 repetitions)
  • The exercise (1-5 sets)
  • The session (2-6 exercises)
  • The day (0-2 sessions)
  • The microcycle (usually 1 week of training)
  • The mesocycle (3-12 weeks)
  • The block (1-4 mesoscycles)
  • The macrocycle (1-4 blocks)

Mesocycle Structure

A mesocycle is composed of two phases: the accumulation phase and the deload phase. The accumulation phase lasts as long as it takes to hit systemic MRV, which, because fatigue accumulates in MEV+ training, has to happen at some point. For beginners with very high recovery abilities, it can take up to 12 weeks of increasingly more demanding training for systemic MRV to be reached and a deload to be required. For very advanced lifters that have very strong, large, and volume-resistant muscles, it can take only 3-4 weeks of accumulation training to reach systemic MRV and need to deload.

Weekly Progression Strategy

When you begin a mesocycle of training, you should probably begin at or close to your MEV for all the muscle groups you'd like to improve during that mesocycle, for reasons described extensively in our book on the subject of training volume. Week to week, you can manipulate working sets by using the Set Progression algorithm from the Training Volume Landmarks for Muscle Growth article. You should seek to keep reps stable from week to week while letting your RIR decline from a 3 or 4 RIR start until it gets down to 0 (for exercises that don't threaten the bar falling on you) or 1 (for those that do) in the last week of training.

Weight and Rep Progression

The way you keep the reps stable as RIR falls is by adding weight to the exercises you're using. How much weight to add is a matter of an educated guess on your part. You want to add enough weight to get your target RIR with the same reps as last week. For example, if you did 100lbs last week for 10 reps on your first set of an exercise at 2 RIR, how much should you do next week to get 10 reps again but at 1 RIR? Well, you might think that adding 2.5lbs would be too easy, and you could honestly get 11 reps with that next week at 1 RIR, but adding 10lbs might require you to push to 0 RIR to get 10 reps, so you would just add 5lbs and that will probably take you where you need to be.

If you can't realistically add weight, you can add reps. This might happen when, for example, you are using the 25lb dumbbells one week and then having to do the 30lbers next week, wildly slashing your reps. Just remember to stay within your general rep range and not leave it in any given meso.

Training Block Periodization

The training block is a sequence of mesoscycles strung together for one unifying purpose. For example, a muscle gain block may be 3 mesocycles of 6 weeks each, one after another, with weight gain the goal for all 18 of those total weeks.

Example Block Progression for Rear Delts:

Meso 1:

  • Monday Barbell Face Pulls (5-10)
  • Thursday Dumbbell Face Pulls (10-20)

Meso 2:

  • Monday Barbell Face Pulls (5-10)
  • Wednesday Dumbbell Face Pulls (10-20)
  • Friday Dumbbell Rear Laterals (10-20)

Meso 3:

  • Monday Barbell Face Pulls (5-10)
  • Wednesday Dumbbell Face Pulls (10-20)
  • Friday Dumbbell Rear Laterals (10-20)
  • Saturday Machine Rear Laterals (20-30)

Advanced Training Modalities

Straight Sets

Straight sets are sets performed to 0-4 RIR, with enough rest time to recover all 4 limiting factors (see the rest time section above for details). Straight sets are a good choice for rear delts, though rear delts recover quickly enough to be high candidates for myoreps in many cases.

Down Sets

Down sets are straight sets, but with less weight (usually 10-20% less) than the previous straight sets. By lowering the weight, you can keep reps over 5 per set, and/or keep the mind-muscle connection high and keep technique excellent to continue to have a high stimulus to fatigue ratio in every set of that exercise. Can be an excellent tool for rear delt training, as the mind-muscle connection can improve with a load reduction and rear delts are notoriously hard to connect with.

Giant Sets

Giant sets give you a certain weight to lift, an RIR range to hit (usually 0-4 RIR), and a goal of total reps over as many sets as it takes. An example is aiming to do 100lbs for however many sets it takes to get 60 total reps, while taking normal rest between each set. These are excellent for rear delts, and probably more worthwhile for them than any other muscle group. Rear delts are very tough to connect with, and taking the onus off of performance and putting onto technique and mind-muscle connection can pay huge dividends.

Myoreps

Myoreps are just like straight sets in that they must check all 4 recovery boxes before doing another set. However, they are different in two ways. First, while the first set is usually between 10-20 reps (0-2 RIR), the next multiple sets only rest long enough to get between 5 and 10 reps each. Very good for rear delt training, because they are so unlimited by systemic and synergist fatigue in most cases. However, pick a movement for these that has a higher mind-muscle connection (cable face pulls for many people, for example), as the near-failure approach of myoreps can really challenge it.

Pre-Exhaust Supersets

These supersets begin with an isolation exercise for a given muscle group, and with no rest after taking it to 0-2 RIR, end with a compound exercise to which the target muscle is a big contributor. Almost indispensable for rear delts. Doing something like a rear delt machine flye supersetted into a face pull can highly enhance the mind-muscle connection with the rear delts on the face pull and give them that much more stimulus.

Sample Programming

The following tables show sample rear delt programming across multiple mesocycles, demonstrating how to progress volume, intensity, and exercise selection over time. This programming follows the principles outlined in this guide and shows practical application of the concepts.

Meso 1 - Building Base Volume

Rear Delt Training Progression - Meso 1 (Building Base Volume)
Day Exercise Week 1 Week 2 Week 3 Week 4 Deload
Monday Barbell Face Pull 3 sets, 5-10 reps, 65lb, 3 RIR 4 sets, 65lb, 2 RIR 4 sets, 70lb, 1 RIR 5 sets, 70lb, 0 RIR 2 sets, 2-5 reps, 65lb, 5+ RIR
Wednesday Machine Rear Delt Flyes 3 sets, 10-20 reps, 35lb, 3 RIR 4 sets, 40lb, 2 RIR 4 sets, 45lb, 1 RIR 5 sets, 45lb, 0 RIR 2 sets, 2-5 reps, 35lb, 5+ RIR
Friday Cable Face Pulls 3 sets, 10-20 reps, 100lb, 3 RIR 4 sets, 105lb, 2 RIR 4 sets, 110lb, 1 RIR 5 sets, 115lb, 0 RIR 2 sets, 5-10 reps, 50lb, 5+ RIR

Meso 2 - Increased Frequency and Volume

Rear Delt Training Progression - Meso 2 (Increased Frequency and Volume)
Day Exercise Week 1 Week 2 Week 3 Week 4 Deload
Monday Barbell Face Pull 4 sets, 5-10 reps, 70lb, 3 RIR 5 sets, 70lb, 2 RIR 5 sets, 75lb, 1 RIR 6 sets, 75lb, 0 RIR 2 sets, 2-5 reps, 70lb, 5+ RIR
Wednesday Machine Rear Delt Flyes 4 sets, 10-20 reps, 40lb, 3 RIR 5 sets, 40lb, 2 RIR 5 sets, 45lb, 1 RIR 6 sets, 45lb, 0 RIR 2 sets, 2-5 reps, 40lb, 5+ RIR
Friday Cable Face Pulls 4 sets, 10-20 reps, 110lb, 3 RIR 5 sets, 115lb, 2 RIR 5 sets, 120lb, 1 RIR 6 sets, 125lb, 0 RIR 2 sets, 5-10 reps, 55lb, 5+ RIR
Saturday Bent Laterals 3 sets, 20-30 reps, 10lb, 3 RIR 4 sets, 10lb, 2 RIR 4 sets, 12.5lb, 1 RIR 5 sets, 12.5lb, 0 RIR 2 sets, 5-10 reps, 5lb, 5+ RIR

Meso 3 - Peak Volume Phase

Rear Delt Training Progression - Meso 3 (Peak Volume Phase)
Day Exercise Week 1 Week 2 Week 3 Week 4 Deload
Monday Barbell Face Pull 5 sets, 5-10 reps, 75lb, 3 RIR 6 sets, 75lb, 2 RIR 6 sets, 80lb, 1 RIR 7 sets, 80lb, 0 RIR 2 sets, 2-5 reps, 75lb, 5+ RIR
Wednesday Machine Rear Delt Flyes 5 sets, 10-20 reps, 45lb, 3 RIR 6 sets, 45lb, 2 RIR 6 sets, 50lb, 1 RIR 7 sets, 50lb, 0 RIR 2 sets, 2-5 reps, 45lb, 5+ RIR
Thursday Cable Face Pulls 5 sets, 10-20 reps, 120lb, 3 RIR 6 sets, 125lb, 2 RIR 6 sets, 130lb, 1 RIR 7 sets, 135lb, 0 RIR 2 sets, 5-10 reps, 60lb, 5+ RIR
Friday Bent Laterals 4 sets, 20-30 reps, 12.5lb, 3 RIR 6 sets, 12.5lb, 2 RIR 6 sets, 15lb, 1 RIR 7 sets, 15lb, 0 RIR 2 sets, 5-10 reps, 7.5lb, 5+ RIR
Saturday Cable Cross-Body Rear Laterals 3 sets, 20-30 reps, 20lb, 3 RIR 4 sets, 20lb, 2 RIR 4 sets, 25lb, 1 RIR 5 sets, 25lb, 0 RIR 2 sets, 15-10 reps, 15lb, 5+ RIR

Meso 4 (Resensitization) - Volume Reduction

Rear Delt Training Progression - Meso 4 (Resensitization - Volume Reduction)
Day Exercise Week 1 Week 2 Week 3 Deload
Monday Barbell Face Pull 3 sets, 5-10 reps, 80lb, 3 RIR 3 sets, 80lb, 2 RIR 3 sets, 85lb, 1 RIR 2 sets, 2-5 reps, 80lb, 5+ RIR
Thursday Machine Rear Delt 3 sets, 5-10 reps, 60lb, 3 RIR 3 sets, 60lb, 2 RIR 3 sets, 65lb, 1 RIR 2 sets, 2-5 reps, 30lb, 5+ RIR

Programming Notes:

  • RIR Color Guide: Green (5+ RIR) = Easy/Recovery Yellow (3 RIR) = Moderate Orange (2 RIR) = Hard Light Red (1 RIR) = Very Hard Red (0 RIR) = Maximal
  • Progression: Add sets each week, maintain same weight and RIR targets
  • Weight increases: Only increase weight when you can hit the top of your rep range with perfect form
  • Deload purpose: Allow fatigue dissipation and prepare for next training block
  • Meso 4 goal: Resensitize muscles to volume for the next training block

Putting It All Together

This comprehensive guide provides everything you need to develop impressive rear delts through science-based training. Remember these key principles:

🎯 Action Steps for Rear Delt Success

  1. Start conservatively: Begin with 4-6 sets per week if you're new to direct rear delt training
  2. Focus on mind-muscle connection: Use lighter weights until you can feel your rear delts working
  3. Prioritize 10-20 rep ranges: Most people respond best to moderate and higher rep training
  4. Track your recovery: Adjust volume based on how quickly you recover between sessions
  5. Be patient: Rear delts are small muscles that respond gradually to consistent stimulus

For those wanting to implement these principles without the complexity of manual programming, the RP Hypertrophy App automates all of these calculations and adjustments based on your individual responses.

Want to explore training for other muscle groups? Check out our Complete Hypertrophy Training Guide which covers evidence-based training for every major muscle group.

🚀 Ready to Transform Your Rear Delt Development?

Take the guesswork out of rear delt training with the RP Hypertrophy App:

  • ✅ Automatically calculates your optimal volume based on recovery
  • ✅ Provides exercise alternatives for any equipment setup
  • ✅ Includes technique videos for every rear delt exercise
  • ✅ Adjusts programming based on your individual progress

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