- Dec 1, 2011
This... focus on your rear delts to get a round, capped look. When working rear delts stay in the 20 rep range with partials after failure.Do rear delt raises. Not reverse peck deck, or rope pulls but rear raises. The motion is the same as a dumbbell front raise just push it back like a stiff armed kickback, I do these with a little swing momentum that you must resist at the top.