When it comes to sculpting strong, balanced shoulders, most lifters focus on the front and side delts. But the rear delts—those small muscles at the back of your shoulders—are often overlooked. Enter Dana Linn Bailey, the first-ever Olympia Women’s Physique champion, who just revealed a clever workout hack that makes rear delt training simple, effective, and game-changing.
Why Rear Delts Deserve More Love
- Posture Fix: Rear delts help pull your shoulders back, countering the forward slump from desk jobs or chest-heavy workouts.
- Aesthetic Balance: They complete the rounded shoulder look, giving symmetry and definition to your upper body.
- Strength Boost: Rear delts assist in pulling movements, improving rows, deadlifts, and overall back performance.
Dana Linn Bailey’s Pec Deck Hack
Most people use the pec deck machine for chest flys. Dana flips the script:
- The Setup: Sit facing the machine instead of away from it.
- The Move: Perform reverse flys, keeping elbows slightly bent.
- The Focus: Slow, controlled reps with a squeeze at the top to maximize rear delt activation.
This simple tweak isolates the posterior deltoids, ensuring they finally get the attention they deserve.
Pro Tips from Dana
- Form First: Don’t overload the weight—control and contraction matter more than numbers.
- Mind-Muscle Connection: Think about pulling with your elbows, not your hands.
- Perfect Finisher: Add this hack at the end of your shoulder or back day for maximum burn.
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The Takeaway
Dana Linn Bailey proves that sometimes the smallest adjustments deliver the biggest results. By rethinking the pec deck, you can unlock rear delt growth, improve posture, and build a stronger, more defined upper back.
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