Strong functional Posterior Delts (rear part of your shoulders) are crucial for keeping your shoulders healthy and injury free. For this reason I now include 3 exercises in my Shoulder day for this often lagging area to balance out all the frontal pressing and push movements each week, and also to help maintain better posture.
♠ Wide-grip Upright Rows: I do these set off plates for each rep so my rotator cuff doesn't get strained controlling the weight on the way down, allowing me to use heavier weight and focus on a more explosive power movement. If you're regularly doing power movements to push forward/up (Bench Press etc.) your body needs to be able to do the same in the opposite direction! 8-10 reps x 4 sets, I got up to 65kg here.
♠ Face Pulls: I focus on getting my hands high above my head and elbows out wide, holding for a split second at the top to really emphasize that squeeze in the target area - as you can see for yourself. 10-12 reps x4 sets
♠ Reverse Cable Flys: you really have to start light on these and make sure the rear delts are doing most of the work, if you go to heavy too soon other muscle groups start to take over to compensate which defeats the purpose of strengthening that imbalanced area. You can see through my shirt the rhomboids starting to work more on the last few reps - focus on really feeling this one out! 12-15 reps x 5 sets