Answer a few short questions and narrow the list down fast.
The posterior deltoid extends, horizontally abducts, and externally rotates the arm. Developing rear delts prevents rounded shoulders and balances heavy anterior pressing volume.
Reverse pec-deck flyes, face pulls with external rotation, bent-over dumbbell reverse flyes, and incline rear delt raises.
Perform 8–12 weekly sets with higher reps (12–20 reps). Focus on pulling with the elbows and holding the contraction at peak pinch to isolate the posterior head from the larger traps.