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  1. #1
    Registered User alexmet's Avatar
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    Uneven rear delts

    Hi,
    I haven't posted here for a while.
    I have been training for about a year and right now I am about 6" and 205 pounds. Currently bulking since may.
    I have a problem, my delts are quite different in the way they develope. The right delt is always lagging in size compear to my left and it looks like the whole shape is different. The picture I include is from when I finished cutting 3 month ago. I have been trying to do more dumbell presses and the front and middle delts are slowly catching up but i don't see much improvment in my rear delt. Also I noticed that my right shoulder is being pulled forward when i stand relaxed which affects my poisture, I think.
    Tell me what u think?
    What should I do?
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  2. #2
    Registered User alexmet's Avatar
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    just took a new photo of me, same pose. 1st pic 180 pounds, 2nd 205 3 month later.What do u think of my progress?
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    Registered User alexmet's Avatar
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    now
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    Registered User alexmet's Avatar
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    200 view and no reply....
    come on, say something...
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    Registered User Duggan18's Avatar
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    do you even workout your rear delts? do military press behind the head and bent over laterals with your elbows forward(i forget what they're called)
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  6. #6
    Registered User alexmet's Avatar
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    Yes, i do my rear delts every week with the rest of my delt workout As u can see on my left arm, my rear delt is just as developed as my front, but on the right its lagging big time. I do military behind neck every week, my max is 165 pounds for 5 reps. My main rear shoulder exercise is Transverse Abduction(on the bench facing downwards)since i don't think i benefit much from reverse peck deck .
    The problem is, my left rear delt is growing and my right almost don't
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  7. #7
    Registered User Supadude's Avatar
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    You look fine.
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  8. #8
    Registered User alexmet's Avatar
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    Thanks, man. But I defenately see that they are uneven.
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    Registered User Supadude's Avatar
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    Its nothing drastic, Im sure it will even out in time.
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    Operatic member trem0lo's Avatar
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    Do you do barbell rows? I'm sure you have a good back routine since you have a nice back but I've found barbells rows make my rear delts grow like crazy and I don't even do direct work with them.

    Lookin good bud.
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  11. #11
    Registered User Jeremiah17:10's Avatar
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    Wink

    i don't know if you are trying to bulk up huge, but you looked a lot better at 175 or 180 INMO. btw, i have the same problem. my right shoulder is much lower than my left, but hey, i still look good
    "I the Lord search the heart and examine the mind, to reward a man according to his conduct, according to what his deeds deserve."
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  12. #12
    Registered User WoOd's Avatar
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    Originally posted by Jeremiah17:10
    i don't know if you are trying to bulk up huge, but you looked a lot better at 175 or 180 INMO. btw, i have the same problem. my right shoulder is much lower than my left, but hey, i still look good
    I disagree I think he's added some solid muscle and should keep bulking, then cut again.
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  13. #13
    Registered User WoOd's Avatar
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    By the way, my rear delts are also uneven, my right side is much more developed then the left. Take a look at this pic although the lighting is dark so it's hard to notice. We all have a dominant muscle group side due to genetics, so don't worry to much about it. Just keep training and over the years it will fill out.
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  14. #14
    Registered User alexmet's Avatar
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    Thanks for all ur replies.

    trem0lo:
    I don't really do barbell rows very often but i use a machine with a movement very simillar to barbell rows. May be I should switch to barbell rows for a few weeks and see what happens. Yeah, my back has always been ahead of everything else, too many chin ups I used to do at home before i started going to the gym. Now everything is slowly catching up.

    Jeremiah17:10:
    Yeah, i miss my cut state and hate to look in the mirror but I can't put any muscle on without putting on some fat. So I ll bulk till feb-march and then cut. Wish I had a fast metabolism.

    WoOd:
    Thanks, WoOd. I ll keep bulking for a while now, I am getting used to being fat so that's cool. Yeah, looking at ur pic I can see that u have the same problem as I do, but the rest of ur delt is identical to ur left. I guess it will take time for it even out.
    I just can't figure it out, i am right handed but my right side is the weak one.
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  15. #15
    Registered User wyzzy00's Avatar
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    Hi,
    I have the same problem my right rear deltoid doesn’t show at all, it also made my whole deltoidappear differently than my left , i think it is related to my AC joint or another shoulder joint which happen to be slightly dislocated because my bone is sticking out a bit when i hit lat poses, it is also started to hurt a bit when i woukout recently, i considered getting an X-ray but i wanna know what happened to yours, did you find any cause?
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    You looked better in your first pic, but 2nd pic still looks good, just more bodyfat. You dont need to add excess bodyfat to gain lean muscle (naturally).
    You look good, good build. I see the right/rear delt lagging. I can tell you, the only person that would notice that, is you......but good critique of yourself.....honest self critiquing is important.
    R & L r delts could have different muscle shape, different amount of fibers, different % of F & slow twitch, etc. Who knows.
    I would suggest doing L/R one side at a time. Work your right side(dumbell/rev-pec-deck, etc), then work your left side. Do them independently, so they both are getting equal work. If that doesnt fix it, add intensity/volume to the lagging side and see if that helps. You'll have to experiment to figure out the fix....but it is fixable. Just by looking, it appears underworked compared to the left.

    Regardless, looking good!
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    this thread is almost 15 years old....
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    Lol!!!!!!!!!!!!!!!!!!!!!
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    Wink Well well

    Same issue with my posture! My scapula feels like it's dangling inside my muscular system therefore I can't optimize a fully felt eccentric contraction to my shoulders. It doesn't hurt, but feels extra weak. The pump sticks more on my right arm, feeling less sore on my left even though I tried my hardest during work.. yea this post old
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    Originally Posted by fsgbilly View Post
    Same issue with my posture! My scapula feels like it's dangling inside my muscular system therefore I can't optimize a fully felt eccentric contraction to my shoulders. It doesn't hurt, but feels extra weak. The pump sticks more on my right arm, feeling less sore on my left even though I tried my hardest during work.. yea this post old
    Hey man, can you send me a pic of your back? I wanna see if you have the same issue as me, smth is totally wrong with my shoulder and even my doc couldn’t tell what it was. My rear delt on the right shoulder doesn’t contract properly.
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    HEY, have figured it out? I have same problem bad Ac Huge rear delt

    Originally Posted by wyzzy00 View Post
    Hi,
    I have the same problem my right rear deltoid doesn’t show at all, it also made my whole deltoidappear differently than my left , i think it is related to my AC joint or another shoulder joint which happen to be slightly dislocated because my bone is sticking out a bit when i hit lat poses, it is also started to hurt a bit when i woukout recently, i considered getting an X-ray but i wanna know what happened to yours, did you find any cause?

    Hey I have same issue bad AC joint caused Rear delt to be huge pushing my lat forward making it super thick on the side with the huge rear delt... my lagging side had no rear delt working it & starting to grow a lil & evening out my torso.. need to fix to help the lat catch up the bigger lat is pulling my torso & hips on that side it sucks a lot.. you found anything to help/solution to fix?
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    Originally Posted by wyzzy00 View Post
    Hey man, can you send me a pic of your back? I wanna see if you have the same issue as me, smth is totally wrong with my shoulder and even my doc couldn’t tell what it was. My rear delt on the right shoulder doesn’t contract properly.
    Have you tried rolling all suspectible muscles, I rolled my quads & hips muscles with my hands & legs started to straighten out becuase if muscle is over develope can pull you to a direction working on hamstings should help if quads are over develope ... dont want to be working out with a tension on a overdevolped side loosen it.. & that target weaker side & to stabalize the scalpulas I reccomend working on serratus anterior, push up plus, they arent ordinary push ups I learned them in theraphy youtube athlean X serratus anterior... get back to me if you still need help I have a lot of info..
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