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Sculpt Your Shoulders: Rear Delt Exercises for Every Body Type

Updated: May 22

Want to build strong, defined shoulders that elevate your physique? At DX The Trainer, we’re all about helping you sculpt shoulders that align with your unique body type. Whether you’re chasing a V-taper, balanced proportions, or broader shoulders, targeting your rear deltoids is key to unlocking that polished, powerful look. Our guide delivers tailored rear deltoid exercises for women and men, customized by body type and weight class to help you achieve your aesthetic goals. With clear charts Savi charts below, you’ll know exactly how to train for definition, width, or balance. Let’s dive into the ultimate shoulder workout guide!

Why Rear Delts Are a Game-Changer

Rear deltoids—the back of your shoulders—are often overlooked but essential for a balanced, strong upper body. They improve posture, stabilize your shoulders, and create that aesthetic edge, whether it’s a defined V-shape or a proportional frame. We’ve crafted exercise plans for women (Hourglass, Pear, Apple, Rectangle, Inverted Triangle, Diamond) and men (V-Taper, Rectangle, Apple, Pear, Diamond), with the top three rear delt exercises and volume (sets × reps) tailored to beginner, intermediate, and advanced levels based on weight class. Our charts below make it easy to visualize your training plan, with blue for beginners, green for intermediates, and orange for advanced lifters. Ready to sculpt your shoulders? Let’s get started!

Women’s Rear Delt Workouts by Body Type

Here’s how women can train their rear delts to enhance their natural shape, from defined V-tapers to balanced proportions. Each body type includes a chart to guide your training volume.

Hourglass Body Type

Goal: Amplify your V-shape with defined, rounded shoulders.Exercises:

  • Face Pulls: Boosts posture and rear delt definition.

  • Dumbbell Rear Delt Fly: Builds rounded, sculpted shoulders.

  • Incline Bench Rear Delt Raise: Isolates for a chiseled look.Volume:

  • Lean Class (115-145 lbs, Beginner): 3 sets of 15 reps.

  • Balanced Class (145-175 lbs, Intermediate): 3 sets of 12 reps.

  • Power Class (175-200+ lbs, Advanced): 3 sets of 10 reps.

Pro Tip: Keep movements slow and controlled to maximize muscle activation. Check the chart below for your Hourglass training volume!

<div style="width: 100%; max-width: 600px; margin: 0 auto;">
  <canvas id="hourglassChart"></canvas>
</div>
<script src="https://cdn.jsdelivr.net/npm/chart.js"></script>
<script>
  var ctx = document.getElementById('hourglassChart').getContext('2d');
  new Chart(ctx, {
    type: 'bar',
    data: {
      labels: ['Face Pulls', 'Dumbbell Rear Delt Fly', 'Incline Bench Rear Delt Raise'],
      datasets: [
        {
          label: 'Lean Class (115-145 lbs)',
          data: [45, 45, 45],
          backgroundColor: 'rgba(54, 162, 235, 0.8)'
        },
        {
          label: 'Balanced Class (145-175 lbs)',
          data: [36, 36, 36],
          backgroundColor: 'rgba(75, 192, 192, 0.8)'
        },
        {
          label: 'Power Class (175-200+ lbs)',
          data: [30, 30, 30],
          backgroundColor: 'rgba(255, 159, 64, 0.8)'
        }
      ]
    },
    options: {
      responsive: true,
      maintainAspectRatio: false,
      scales: {
        y: {
          beginAtZero: true,
          title: {
            display: true,
            text: 'Total Volume (Sets × Reps)'
          }
        },
        x: {
          title: {
            display: true,
            text: 'Exercises for Hourglass'
          }
        }
      },
      plugins: {
        title: {
          display: true,
          text: 'Rear Delt Exercises for Hourglass Body Type (Women)'
        }
      }
    }
  });
</script>
<style>
  canvas {
    width: 100% !important;
    height: 400px !important;
  }
</style>

Pear Body Type

Goal: Broaden shoulders to balance wider hips.Exercises:

  • Incline Bench Rear Delt Raise: Adds shoulder width.

  • Single-Arm Cable Reverse Fly: Enhances unilateral strength.

  • Band Pull-Aparts: Perfect for definition, even at home.Volume:

  • Light Lower (120-150 lbs, Beginner): 3 sets of 15 reps.

  • Moderate Lower (150-180 lbs, Intermediate): 3 sets of 12 reps.

  • Heavy Lower (180-220+ lbs, Advanced): 3 sets of 10 reps.

Pro Tip: Start with lighter weights to perfect form and avoid strain. The Pear chart below has your plan!

<div style="width: 100%; max-width: 600px; margin: 0 auto;">
  <canvas id="pearChart"></canvas>
</div>
<script src="https://cdn.jsdelivr.net/npm/chart.js"></script>
<script>
  var ctx = document.getElementById('pearChart').getContext('2d');
  new Chart(ctx, {
    type: 'bar',
    data: {
      labels: ['Incline Bench Rear Delt Raise', 'Single-Arm Cable Reverse Fly', 'Band Pull-Aparts'],
      datasets: [
        {
          label: 'Light Lower (120-150 lbs)',
          data: [45, 45, 45],
          backgroundColor: 'rgba(54, 162, 235, 0.8)'
        },
        {
          label: 'Moderate Lower (150-180 lbs)',
          data: [36, 36, 36],
          backgroundColor: 'rgba(75, 192, 192, 0.8)'
        },
        {
          label: 'Heavy Lower (180-220+ lbs)',
          data: [30, 30, 30],
          backgroundColor: 'rgba(255, 159, 64, 0.8)'
        }
      ]
    },
    options: {
      responsive: true,
      maintainAspectRatio: false,
      scales: {
        y: {
          beginAtZero: true,
          title: {
            display: true,
            text: 'Total Volume (Sets × Reps)'
          }
        },
        x: {
          title: {
            display: true,
            text: 'Exercises for Pear'
          }
        }
      },
      plugins: {
        title: {
          display: true,
          text: 'Rear Delt Exercises for Pear Body Type (Women)'
        }
      }
    }
  });
</script>
<style>
  canvas {
    width: 100% !important;
    height: 400px !important;
  }
</style>

Apple Body Type

Goal: Widen shoulders to offset a thicker core.Exercises:

  • Bent-Over Dumbbell Reverse Fly: Builds mass and width.

  • Barbell Rear Delt Row: Strengthens for balance.

  • Face Pulls: Adds definition and stability.Volume:

  • Compact Core (130-160 lbs, Beginner): 3 sets of 15 reps.

  • Solid Core (160-190 lbs, Intermediate): 3 sets of 12 reps.

  • Dense Core (190-230+ lbs, Advanced): 3 sets of 10 reps.

Pro Tip: Engage your core during bent-over moves to protect your back. See the Apple chart below!

<div style="width: 100%; max-width: 600px; margin: 0 auto;">
  <canvas id="appleChart"></canvas>
</div>
<script src="https://cdn.jsdelivr.net/npm/chart.js"></script>
<script>
  var ctx = document.getElementById('appleChart').getContext('2d');
  new Chart(ctx, {
    type: 'bar',
    data: {
      labels: ['Bent-Over Dumbbell Reverse Fly', 'Barbell Rear Delt Row', 'Face Pulls'],
      datasets: [
        {
          label: 'Compact Core (130-160 lbs)',
          data: [45, 45, 45],
          backgroundColor: 'rgba(54, 162, 235, 0.8)'
        },
        {
          label: 'Solid Core (160-190 lbs)',
          data: [36, 36, 36],
          backgroundColor: 'rgba(75, 192, 192, 0.8)'
        },
        {
          label: 'Dense Core (190-230+ lbs)',
          data: [30, 30, 30],
          backgroundColor: 'rgba(255, 159, 64, 0.8)'
        }
      ]
    },
    options: {
      responsive: true,
      maintainAspectRatio: false,
      scales: {
        y: {
          beginAtZero: true,
          title: {
            display: true,
            text: 'Total Volume (Sets × Reps)'
          }
        },
        x: {
          title: {
            display: true,
            text: 'Exercises for Apple'
          }
        }
      },
      plugins: {
        title: {
          display: true,
          text: 'Rear Delt Exercises for Apple Body Type (Women)'
        }
      }
    }
  });
</script>
<style>
  canvas {
    width: 100% !important;
    height: 400px !important;
  }
</style>

Rectangle Body Type

Goal: Add roundness to shoulders for a less linear frame.Exercises:

  • Face Pulls: Enhances posture and definition.

  • Incline Bench Rear Delt Raise: Builds rounded delts.

  • Seated Machine Rear Delt Fly: Ideal for controlled reps.Volume:

  • Slender Frame (110-140 lbs, Beginner): 3 sets of 15 reps.

  • Medium Frame (140-170 lbs, Intermediate): 3 sets of 12 reps.

  • Substantial Frame (170-200+ lbs, Advanced): 3 sets of 10 reps.

Pro Tip: Use a full range of motion for maximum growth. The Rectangle chart below has your plan!

<div style="width: 100%; max-width: 600px; margin: 0 auto;">
  <canvas id="rectangleChart"></canvas>
</div>
<script src="https://cdn.jsdelivr.net/npm/chart.js"></script>
<script>
  var ctx = document.getElementById('rectangleChart').getContext('2d');
  new Chart(ctx, {
    type: 'bar',
    data: {
      labels: ['Face Pulls', 'Incline Bench Rear Delt Raise', 'Seated Machine Rear Delt Fly'],
      datasets: [
        {
          label: 'Slender Frame (110-140 lbs)',
          data: [45, 45, 45],
          backgroundColor: 'rgba(54, 162, 235, 0.8)'
        },
        {
          label: 'Medium Frame (140-170 lbs)',
          data: [36, 36, 36],
          backgroundColor: 'rgba(75, 192, 192, 0.8)'
        },
        {
          label: 'Substantial Frame (170-200+ lbs)',
          data: [30, 30, 30],
          backgroundColor: 'rgba(255, 159, 64, 0.8)'
        }
      ]
    },
    options: {
      responsive: true,
      maintainAspectRatio: false,
      scales: {
        y: {
          beginAtZero: true,
          title: {
            display: true,
            text: 'Total Volume (Sets × Reps)'
          }
        },
        x: {
          title: {
            display: true,
            text: 'Exercises for Rectangle'
          }
        }
      },
      plugins: {
        title: {
          display: true,
          text: 'Rear Delt Exercises for Rectangle Body Type (Women)'
        }
      }
    }
  });
</script>
<style>
  canvas {
    width: 100% !important;
    height: 400px !important;
  }
</style>

Inverted Triangle Body Type

Goal: Refine broad shoulders with added definition.Exercises:

  • Band Pull-Aparts: Lightweight, definition-focused.

  • Single-Arm Cable Reverse Fly: Precise rear delt targeting.

  • Dumbbell Rear Delt Fly: Adds subtle mass.Volume:

  • Light Upper (115-145 lbs, Beginner): 3 sets of 15 reps.

  • Medium Upper (145-175 lbs, Intermediate): 3 sets of 12 reps.

  • Heavy Upper (175-205+ lbs, Advanced): 3 sets of 10 reps.

Pro Tip: High reps with lighter weights refine without over-bulking. See the Inverted Triangle chart!

<div style="width: 100%; max-width: 600px; margin: 0 auto;">
  <canvas id="invertedTriangleChart"></canvas>
</div>
<script src="https://cdn.jsdelivr.net/npm/chart.js"></script>
<script>
  var ctx = document.getElementById('invertedTriangleChart').getContext('2d');
  new Chart(ctx, {
    type: 'bar',
    data: {
      labels: ['Band Pull-Aparts', 'Single-Arm Cable Reverse Fly', 'Dumbbell Rear Delt Fly'],
      datasets: [
        {
          label: 'Light Upper (115-145 lbs)',
          data: [45, 45, 45],
          backgroundColor: 'rgba(54, 162, 235, 0.8)'
        },
        {
          label: 'Medium Upper (145-175 lbs)',
          data: [36, 36, 36],
          backgroundColor: 'rgba(75, 192, 192, 0.8)'
        },
        {
          label: 'Heavy Upper (175-205+ lbs)',
          data: [30, 30, 30],
          backgroundColor: 'rgba(255, 159, 64, 0.8)'
        }
      ]
    },
    options: {
      responsive: true,
      maintainAspectRatio: false,
      scales: {
        y: {
          beginAtZero: true,
          title: {
            display: true,
            text: 'Total Volume (Sets × Reps)'
          }
        },
        x: {
          title: {
            display: true,
            text: 'Exercises for Inverted Triangle'
          }
        }
      },
      plugins: {
        title: {
          display: true,
          text: 'Rear Delt Exercises for Inverted Triangle Body Type (Women)'
        }
      }
    }
  });
</script>
<style>
  canvas {
    width: 100% !important;
    height: 400px !important;
  }
</style>

Diamond Body Type

Goal: Broaden shoulders to balance a wider midsection.Exercises:

  • Face Pulls: Defines and stabilizes shoulders.

  • Bent-Over Dumbbell Reverse Fly: Adds width and mass.

  • Barbell Rear Delt Row: Builds strength for balance.Volume:

  • Soft Midsection (140-170 lbs, Beginner): 3 sets of 15 reps.

  • Sturdy Midsection (170-200 lbs, Intermediate): 3 sets of 12 reps.

  • Dense Midsection (200-240+ lbs, Advanced): 3 sets of 10 reps.

Pro Tip: Focus on form over heavy weights to hit rear delts effectively. Check the Diamond chart!

<div style="width: 100%; max-width: 600px; margin: 0 auto;">
  <canvas id="diamondChart"></canvas>
</div>
<script src="https://cdn.jsdelivr.net/npm/chart.js"></script>
<script>
  var ctx = document.getElementById('diamondChart').getContext('2d');
  new Chart(ctx, {
    type: 'bar',
    data: {
      labels: ['Face Pulls', 'Bent-Over Dumbbell Reverse Fly', 'Barbell Rear Delt Row'],
      datasets: [
        {
          label: 'Soft Midsection (140-170 lbs)',
          data: [45, 45, 45],
          backgroundColor: 'rgba(54, 162, 235, 0.8)'
        },
        {
          label: 'Sturdy Midsection (170-200 lbs)',
          data: [36, 36, 36],
          backgroundColor: 'rgba(75, 192, 192, 0.8)'
        },
        {
          label: 'Dense Midsection (200-240+ lbs)',
          data: [30, 30, 30],
          backgroundColor: 'rgba(255, 159, 64, 0.8)'
        }
      ]
    },
    options: {
      responsive: true,
      maintainAspectRatio: false,
      scales: {
        y: {
          beginAtZero: true,
          title: {
            display: true,
            text: 'Total Volume (Sets × Reps)'
          }
        },
        x: {
          title: {
            display: true,
            text: 'Exercises for Diamond'
          }
        }
      },
      plugins: {
        title: {
          display: true,
          text: 'Rear Delt Exercises for Diamond Body Type (Women)'
        }
      }
    }
  });
</script>
<style>
  canvas {
    width: 100% !important;
    height: 400px !important;
  }
</style>

Men’s Rear Delt Workouts by Body Type

Guys, it’s time to build powerful, aesthetic shoulders. Here’s how to train your rear delts based on your body type and weight class, with charts to guide your volume.

V-Taper (Inverted Triangle) Body Type

Goal: Enhance your V-shape with defined shoulders.Exercises:

  • Face Pulls: Sharpens rear delt definition.

  • Dumbbell Rear Delt Fly: Builds rounded delts.

  • Incline Bench Rear Delt Raise: Isolates for sculpted shoulders.Volume:

  • Narrow Base (125-155 lbs, Beginner): 3 sets of 15 reps.

  • Moderate Base (155-185 lbs, Intermediate): 3 sets of 12 reps.

  • Broad Base (185-210+ lbs, Advanced): 3 sets of 10 reps.

Pro Tip: Slow the eccentric phase for bigger gains. Check the V-Taper chart!

<div style="width: 100%; max-width: 600px; margin: 0 auto;">
  <canvas id="vTaperChart"></canvas>
</div>
<script src="https://cdn.jsdelivr.net/npm/chart.js"></script>
<script>
  var ctx = document.getElementById('vTaperChart').getContext('2d');
  new Chart(ctx, {
    type: 'bar',
    data: {
      labels: ['Face Pulls', 'Dumbbell Rear Delt Fly', 'Incline Bench Rear Delt Raise'],
      datasets: [
        {
          label: 'Narrow Base (125-155 lbs)',
          data: [45, 45, 45],
          backgroundColor: 'rgba(54, 162, 235, 0.8)'
        },
        {
          label: 'Moderate Base (155-185 lbs)',
          data: [36, 36, 36],
          backgroundColor: 'rgba(75, 192, 192, 0.8)'
        },
        {
          label: 'Broad Base (185-210+ lbs)',
          data: [30, 30, 30],
          backgroundColor: 'rgba(255, 159, 64, 0.8)'
        }
      ]
    },
    options: {
      responsive: true,
      maintainAspectRatio: false,
      scales: {
        y: {
          beginAtZero: true,
          title: {
            display: true,
            text: 'Total Volume (Sets × Reps)'
          }
        },
        x: {
          title: {
            display: true,
            text: 'Exercises for V-Taper'
          }
        }
      },
      plugins: {
        title: {
          display: true,
          text: 'Rear Delt Exercises for V-Taper Body Type (Men)'
        }
      }
    }
  });
</script>
<style>
  canvas {
    width: 100% !important;
    height: 400px !important;
  }
</style>

Rectangle (Ectomorph) Body Type

Goal: Add shoulder roundness for a less linear frame.Exercises:

  • Face Pulls: Improves posture and definition.

  • Incline Bench Rear Delt Raise: Adds roundness.

  • Seated Machine Rear Delt Fly: Controlled reps for growth.Volume:

  • Light Structure (100-130 lbs, Beginner): 3 sets of 15 reps.

  • Medium Structure (130-160 lbs, Intermediate): 3 sets of 12 reps.

  • Heavy Structure (160-190+ lbs, Advanced): 3 sets of 10 reps.

Pro Tip: Gradually increase weight to build mass. See the Rectangle chart!

<div style="width: 100%; max-width: 600px; margin: 0 auto;">
  <canvas id="rectangleMenChart"></canvas>
</div>
<script src="https://cdn.jsdelivr.net/npm/chart.js"></script>
<script>
  var ctx = document.getElementById('rectangleMenChart').getContext('2d');
  new Chart(ctx, {
    type: 'bar',
    data: {
      labels: ['Face Pulls', 'Incline Bench Rear Delt Raise', 'Seated Machine Rear Delt Fly'],
      datasets: [
        {
          label: 'Light Structure (100-130 lbs)',
          data: [45, 45, 45],
          backgroundColor: 'rgba(54, 162, 235, 0.8)'
        },
        {
          label: 'Medium Structure (130-160 lbs)',
          data: [36, 36, 36],
          backgroundColor: 'rgba(75, 192, 192, 0.8)'
        },
        {
          label: 'Heavy Structure (160-190+ lbs)',
          data: [30, 30, 30],
          backgroundColor: 'rgba(255, 159, 64, 0.8)'
        }
      ]
    },
    options: {
      responsive: true,
      maintainAspectRatio: false,
      scales: {
        y: {
          beginAtZero: true,
          title: {
            display: true,
            text: 'Total Volume (Sets × Reps)'
          }
        },
        x: {
          title: {
            display: true,
            text: 'Exercises for Rectangle'
          }
        }
      },
      plugins: {
        title: {
          display: true,
          text: 'Rear Delt Exercises for Rectangle Body Type (Men)'
        }
      }
    }
  });
</script>
<style>
  canvas {
    width: 100% !important;
    height: 400px !important;
  }
</style>

Apple (Core-Heavy) Body Type

Goal: Widen shoulders to offset a thicker core.Exercises:

  • Bent-Over Dumbbell Reverse Fly: Builds shoulder width.

  • Barbell Rear Delt Row: Strengthens for balance.

  • Face Pulls: Adds definition and stability.Volume:

  • Slim Core (140-170 lbs, Beginner): 3 sets of 15 reps.

  • Medium Core (170-200 lbs, Intermediate): 3 sets of 12 reps.

  • Heavy Core (200-240+ lbs, Advanced): 3 sets of 10 reps.

Pro Tip: Stabilize your core during bent-over moves. The Apple chart has your plan!

<div style="width: 100%; max-width: 600px; margin: 0 auto;">
  <canvas id="appleMenChart"></canvas>
</div>
<script src="https://cdn.jsdelivr.net/npm/chart.js"></script>
<script>
  var ctx = document.getElementById('appleMenChart').getContext('2d');
  new Chart(ctx, {
    type: 'bar',
    data: {
      labels: ['Bent-Over Dumbbell Reverse Fly', 'Barbell Rear Delt Row', 'Face Pulls'],
      datasets: [
        {
          label: 'Slim Core (140-170 lbs)',
          data: [45, 45, 45],
          backgroundColor: 'rgba(54, 162, 235, 0.8)'
        },
        {
          label: 'Medium Core (170-200 lbs)',
          data: [36, 36, 36],
          backgroundColor: 'rgba(75, 192, 192, 0.8)'
        },
        {
          label: 'Heavy Core (200-240+ lbs)',
          data: [30, 30, 30],
          backgroundColor: 'rgba(255, 159, 64, 0.8)'
        }
      ]
    },
    options: {
      responsive: true,
      maintainAspectRatio: false,
      scales: {
        y: {
          beginAtZero: true,
          title: {
            display: true,
            text: 'Total Volume (Sets × Reps)'
          }
        },
        x: {
          title: {
            display: true,
            text: 'Exercises for Apple'
          }
        }
      },
      plugins: {
        title: {
          display: true,
          text: 'Rear Delt Exercises for Apple Body Type (Men)'
        }
      }
    }
  });
</script>
<style>
  canvas {
    width: 100% !important;
    height: 400px !important;
  }
</style>

Pear (Hip-Dominant) Body Type

Goal: Balance wider hips with broader shoulders.Exercises:

  • Incline Bench Rear Delt Raise: Adds shoulder width.

  • Single-Arm Cable Reverse Fly: Enhances unilateral strength.

  • Band Pull-Aparts: Great for definition and home workouts.Volume:

  • Light Base (130-160 lbs, Beginner): 3 sets of 15 reps.

  • Medium Base (160-190 lbs, Intermediate): 3 sets of 12 reps.

  • Heavy Base (190-220+ lbs, Advanced): 3 sets of 10 reps.

Pro Tip: Pull shoulders back to maximize rear delt activation. Check the Pear chart!

<div style="width: 100%; max-width: 600px; margin: 0 auto;">
  <canvas id="pearMenChart"></canvas>
</div>
<script src="https://cdn.jsdelivr.net/npm/chart.js"></script>
<script>
  var ctx = document.getElementById('pearMenChart').getContext('2d');
  new Chart(ctx, {
    type: 'bar',
    data: {
      labels: ['Incline Bench Rear Delt Raise', 'Single-Arm Cable Reverse Fly', 'Band Pull-Aparts'],
      datasets: [
        {
          label: 'Light Base (130-160 lbs)',
          data: [45, 45, 45],
          backgroundColor: 'rgba(54, 162, 235, 0.8)'
        },
        {
          label: 'Medium Base (160-190 lbs)',
          data: [36, 36, 36],
          backgroundColor: 'rgba(75, 192, 192, 0.8)'
        },
        {
          label: 'Heavy Base (190-220+ lbs)',
          data: [30, 30, 30],
          backgroundColor: 'rgba(255, 159, 64, 0.8)'
        }
      ]
    },
    options: {
      responsive: true,
      maintainAspectRatio: false,
      scales: {
        y: {
          beginAtZero: true,
          title: {
            display: true,
            text: 'Total Volume (Sets × Reps)'
          }
        },
        x: {
          title: {
            display: true,
            text: 'Exercises for Pear'
          }
        }
      },
      plugins: {
        title: {
          display: true,
          text: 'Rear Delt Exercises for Pear Body Type (Men)'
        }
      }
    }
  });
</script>
<style>
  canvas {
    width: 100% !important;
    height: 400px !important;
  }
</style>

Diamond (Oval Midsection) Body Type

Goal: Broaden shoulders to balance a wider midsection.Exercises:

  • Face Pulls: Defines and stabilizes shoulders.

  • Bent-Over Dumbbell Reverse Fly: Adds width and mass.

  • Barbell Rear Delt Row: Builds strength for balance.Volume:

  • Soft Midsection (140-170 lbs, Beginner): 3 sets of 15 reps.

  • Sturdy Midsection (170-200 lbs, Intermediate): 3 sets of 12 reps.

  • Dense Midsection (200-240+ lbs, Advanced): 3 sets of 10 reps.

Pro Tip: Use moderate weights with proper form to target rear delts. See the Diamond chart!

<div style="width: 100%; max-width: 600px; margin: 0 auto;">
  <canvas id="diamondMenChart"></canvas>
</div>
<script src="https://cdn.jsdelivr.net/npm/chart.js"></script>
<script>
  var ctx = document.getElementById('diamondMenChart').getContext('2d');
  new Chart(ctx, {
    type: 'bar',
    data: {
      labels: ['Face Pulls', 'Bent-Over Dumbbell Reverse Fly', 'Barbell Rear Delt Row'],
      datasets: [
        {
          label: 'Soft Midsection (140-170 lbs)',
          data: [45, 45, 45],
          backgroundColor: 'rgba(54, 162, 235, 0.8)'
        },
        {
          label: 'Sturdy Midsection (170-200 lbs)',
          data: [36, 36, 36],
          backgroundColor: 'rgba(75, 192, 192, 0.8)'
        },
        {
          label: 'Dense Midsection (200-240+ lbs)',
          data: [30, 30, 30],
          backgroundColor: 'rgba(255, 159, 64, 0.8)'
        }
      ]
    },
    options: {
      responsive: true,
      maintainAspectRatio: false,
      scales: {
        y: {
          beginAtZero: true,
          title: {
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            text: 'Exercises for Diamond'
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Summary of Benefits

  • Precision Programming: Each body type gets exercises tailored to its unique aesthetic goals, from V-tapers to balanced proportions.

  • Scalable Volume: Sets and reps adjust to your training level and weight class for optimal shoulder gains.

  • Clear Visuals: Our charts make it easy to track and program your shoulder workouts effectively.

  • Balanced Symmetry: Helps women build proportionate shoulders without overtraining, enhancing overall physique.

Reflective Questions

  • Are your current rear delt routines shaped for your body type, or just random?

  • Have you tracked volume across weeks to ensure progression?

  • Do your shoulders complement your waistline and hips visually?

  • Are your exercises giving you definition, width, or just fatigue?

Next Steps

You’ve got the data. Now apply it.

  • Test one of these three-exercise stacks this week.

  • Track the feel, pump, soreness, and posture impact.

  • Then adjust.

Coming up next: More Male Body Type Rear Delt Volume Charts.

Ready to transform your shoulders into a masterpiece? Incorporate these rear delt exercises into your routine and use our charts to guide your training volume. For personalized workout plans or expert form coaching, book a session with DX The Trainer today. Stay smooth. Stay sharp. Stay sovereign.

 
 
 

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XAVIER —
BLACK HOUSTON PERSONAL TRAINER

Holistic personal training in Houston's Galleria area, focusing on complete wellness transformation for driven individuals. Integrating fitness, nutrition, and mindset coaching to help you achieve lasting results that enhance your entire lifestyle, not just your physique.

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