Building a complete and symmetrical physique can be a challenging task but Erin Stern has the answers on how to get the job done. On January 15, 2025, she broke down her top three exercises for effectively building the rear delts which can help give the appearance of a smaller waist.
After dominating the Figure division with two Olympia titles in 2010 and 2012, Erin Stern made a stunning transition to the Bikini category, securing gold at the 2022 Republic of Texas Pro. However, Stern hasn’t just proven she’s adaptable on the bodybuilding stage.
Erin Stern has become a trusted voice in the fitness world, inspiring her social media followers with expert training tips and advice. In addition to providing her go-to workouts, Stern is also dishing out easy-to-follow nutrition advice after recently publishing a cookbook.
Add Width and Roundness to the Upper Back and Shoulders with Erin Stern’s Top 3 Rear Delt Exercises
Find the exercises featured in her YouTube video below:
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- Incline Chest-Supported High Row w/an External Rotation
- Rear Delt Raise
- Chest-Supported Incline Dumbbell Press-Outs
An area in which Erin Stern excels is targeting hard-to-reach muscle groups and ensuring all-around growth for a well-balanced physique. In a recent YouTube video, Stern zeroed in on the rear delts, breaking down her three favorite movements to work this tricky but important body part.
“I wanted to share my top three favorite exercises for building the rear delts, and great news, all you need is an adjustable bench and some light dumbbells to get the job done.”
While it can often be overlooked, Stern emphasizes how the rear delt contributes to the overall appearance of the back.
“This little muscle [rear delt] is so beautiful when it’s developed because it ties in the shoulders with the delts. It can also give you that little bit of width and roundness to the upper back, creating a really impressive V-taper.”
Incline Chest-Supported High Row with an External Rotation
Grasping light dumbbells, Stern walked through how to perform incline chest-supported high rows with an external rotation, recommending lifters keep their elbows up.
“So our very first exercise is an incline chest-supported high row with an external rotation. So, we’re adding a bit of nuance here with that external rotation.
You’re going to grasp your light dumbbells, get onto the bench chest down, make sure you have a solid foundation, so make sure you’re solidly on that bench, and you are going to keep your elbows up, perform that high pull.”
She believes the external rotation is what truly taxes the rear delts most.
“There are two parts to this exercise. You’ve got your high row and then you have your external rotation, and that external rotation is that little bit that’s going to really kick those rear delts into high gear.”
Rear Delt Raise
Next, she gave advice on performing rear delt raises, explaining why it’s best to keep the palms facing away from the body.
“You’re going to get in a similar position, chest supported on your incline bench, and you are going to use an underhand grip, so your palms are going to be facing away from you and I want you to think about pushing those dumbbells back and pushing them simultaneously away” Stern explained.
She added that lifers should maintain a soft bend in the elbow during this movement.
“You want that soft bend in the elbow, maintaining it throughout the exercise. You’re going to stop just before you reach perpendicular with your arms so you can keep constant tension on those rear delts.”
Chest Supported Incline Dumbbell Press-Outs
She says to focus on pressing the dumbbells at around the same plane as the rest of the body for optimal results.
“You are going to lower that incline bench just a little bit. You are going to grasp your light dumbbells, I’ve got five pounds here, and this is actually a very challenging weight, and what you are going to do, using an overhand grip, you’re going to focus on pressing those dumbbells out at about the same plane that the rest of your body is on.”
She shared that by following these instructions, constant tension remains on the rear delts.
“You’re pressing them out and slightly up and then you’re going to slowly bring them back to the starting position.
This, of course, is going to keep constant tension on those rear delts for the entire exercise and it’s going to hurt, it’s going to be a bit humbling, but this exercise is excellent for really bringing up those rear delts.”
Whether you are looking for a step-by-step guide to improving your pull-up game or need a faster-paced leg and glute workout, Erin Stern has your back. No matter your fitness level or goal, she provides the tools and guidance needed for gains. If you are looking to build up your rear delts to help you achieve a more well-rounded look, give Stern’s three favorite exercises a try!
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