Rear Delts: Mastering the 'Pinning' Technique for Optimal Isolation

How do you pin rear delts?

To "pin" your rear delts refers to the advanced technique of isolating and maximizing the contraction of the posterior deltoid muscle by minimizing the involvement of synergistic muscles, primarily through precise body positioning, scapular control, and a strong mind-muscle connection.

Understanding the Rear Deltoid

The deltoid muscle, which forms the rounded contour of the shoulder, is comprised of three distinct heads: anterior (front), medial (side), and posterior (rear). The posterior deltoid originates from the lower border of the scapular spine and inserts into the deltoid tuberosity of the humerus. Its primary functions include:

• Horizontal Abduction: Moving the arm away from the midline of the body in the horizontal plane (e.g., during a reverse fly).
• External Rotation: Rotating the upper arm outwards.
• Shoulder Extension: Moving the arm backward from an overhead or neutral position.

Developing strong rear deltoids is crucial not only for balanced shoulder aesthetics but also for shoulder health, posture, and injury prevention, particularly for individuals who perform a lot of chest pressing or anterior-dominant movements.

What Does "Pinning" the Rear Delts Mean?

"Pinning" the rear delts is not a literal physical action but rather a training cue and execution strategy aimed at achieving maximum isolation. In many rear delt exercises, larger, stronger muscles like the latissimus dorsi, rhomboids, and mid-trapezius can easily dominate the movement, taking tension away from the smaller, often weaker posterior deltoid.

The goal of "pinning" is to:

• Minimize Compensation: Prevent the lats from pulling, the traps from shrugging, or the rhomboids from excessively retracting the scapula.
• Maximize Isolation: Ensure the rear deltoid is the primary mover and receives the majority of the training stimulus.
• Enhance Mind-Muscle Connection: Deepen the awareness of the rear delt contracting and lengthening.

This technique is particularly valuable because the rear deltoid is often underdeveloped compared to the anterior deltoid due to the prevalence of pressing movements in most training routines.

Key Principles for "Pinning" Rear Delts

Achieving effective rear delt "pinning" requires meticulous attention to detail and a conscious effort to control the movement.

• Scapular Stability and Control: This is perhaps the most critical principle.
  • Avoid Excessive Retraction: Unlike exercises targeting the rhomboids or mid-traps, for pure rear delt isolation, you want to minimize scapular retraction. Focus on moving the humerus (upper arm bone) relative to a relatively stable scapula. For some, a slight protraction or maintaining a neutral scapular position can help.
  • No Shrugging: Keep the upper traps relaxed and shoulders depressed away from the ears.
• Lead with the Elbow: When performing horizontal abduction, imagine your elbow is pulling the weight, not your hand. Your hand should simply be a hook for the weight. This helps to keep the focus on the rear delt and prevents the biceps or forearms from taking over.
• Maintain a Slight Bend in the Elbow: A soft elbow bend throughout the movement helps to take the biceps out of the equation and puts more direct tension on the rear deltoid.
• Neutral Grip (Often Preferred): For many rear delt exercises, a neutral grip (palms facing each other) can facilitate better external rotation and rear delt activation compared to a pronated grip.
• Controlled Movement and Tempo: Avoid using momentum. The movement should be slow and deliberate, with a focus on the contraction during the concentric (lifting) phase and a controlled stretch during the eccentric (lowering) phase.
• Optimal Range of Motion: Do not over-pull. Once your elbows are roughly in line with your torso in the horizontal plane, further movement often involves more scapular retraction and less rear delt work. Stop just before this point to maintain tension on the target muscle.
• Appropriate Weight Selection: Light to moderate weights are typically best for "pinning" the rear delts. Heavier weights often lead to compensation and poor form, defeating the purpose of isolation.

Exercises for "Pinning" Rear Delts

Applying the "pinning" principles can enhance the effectiveness of several key rear deltoid exercises:

• Face Pulls:
  • Setup: Set a cable machine pulley at shoulder or eye level. Use a rope attachment.
  • Execution for Pinning: Grip the rope with a neutral grip. Step back to create tension. Initiate the pull by leading with your elbows, driving them high and wide. As you pull towards your face, externally rotate your shoulders so your hands finish outside your ears. Focus intensely on the contraction in your rear delts and rotator cuffs. Resist the urge to shrug or retract your shoulder blades excessively.
• Reverse Pec Deck Fly (Machine Rear Delt Fly):
  • Setup: Adjust the seat height so your shoulders are aligned with the machine's pivot point. Use the handles with a neutral or pronated grip.
  • Execution for Pinning: Lean into the chest pad. Instead of pulling your shoulder blades together, focus on initiating the movement by pushing your elbows back and wide. Keep a slight bend in your elbows. Consciously relax your upper traps. Stop the movement when your elbows are roughly in line with your body, avoiding excessive retraction.
• Bent-Over Dumbbell Rear Delt Fly:
  • Setup: Hinge at your hips with a slight bend in your knees, maintaining a neutral spine. Let the dumbbells hang directly below your shoulders with a neutral grip.
  • Execution for Pinning: With minimal swing, lead with your elbows to lift the dumbbells out and up to the sides, forming a "T" shape with your body. Keep your elbows slightly bent and focus on the rear delts doing the work. Avoid shrugging your shoulders or using your lower back. Control the eccentric phase.
• Cable Rear Delt Fly (Unilateral or Cross-Body):
  • Setup: For unilateral, stand perpendicular to a cable machine, grabbing the handle with the arm furthest from the machine. For cross-body, stand facing the machine, grabbing the opposite handle.
  • Execution for Pinning: Initiate the movement by pulling your elbow back and slightly out, focusing on the arc. Keep your shoulder depressed and avoid internal rotation of the humerus. The cable provides constant tension, making it excellent for feeling the rear delt contract.

Common Mistakes to Avoid

When attempting to "pin" your rear delts, be mindful of these common pitfalls:

• Using Too Much Weight: The biggest culprit for compensation. If you can't feel the rear delts working, the weight is too heavy.
• Shrugging: Activating the upper trapezius, which takes tension away from the rear delts.
• Excessive Scapular Retraction: Engaging the rhomboids and mid-traps more than the rear delts.
• Using Momentum: Swinging the weight rather than controlling it through the full range of motion.
• Leading with Hands: Allowing the biceps, forearms, or even triceps to dominate the pull.
• Rounding the Back: Compromising spinal integrity, especially during bent-over variations.

Integrating Rear Delt Work into Your Routine

To effectively develop your rear deltoids and apply the "pinning" technique, consider:

• Frequency: Aim for 2-3 sessions per week, as the rear delts are relatively small and recover quickly.
• Volume: 3-4 sets of 10-15 repetitions per exercise are often effective for isolation work.
• Placement: Incorporate rear delt work after pressing movements on a push day, or dedicate a specific session if your shoulders require significant development. Some prefer to start shoulder workouts with rear delt work when fresh to ensure they get adequate attention.
• Progressive Overload: While isolation requires lighter weights, still aim for progressive overload over time, whether through slight increases in weight, reps, sets, or improved form and mind-muscle connection.

Conclusion

"Pinning" your rear delts is an advanced, highly effective strategy to maximize the isolation and development of your posterior deltoids. It shifts the focus from simply moving weight to truly feeling and controlling the target muscle. By understanding the anatomy, applying the key principles of scapular control and leading with the elbows, and meticulously executing exercises with appropriate weight and tempo, you can significantly enhance your rear delt development, contributing to healthier, stronger, and more aesthetically balanced shoulders. Consistency and attention to detail are paramount to mastering this technique.