Try this ONE Rear Delt Movement for Your Poverty Bench

Check out my strength programs: https://peakhd.net/p/powerlifting
Q&A from Instagram:

Q. Do you generally try to go heavy on rear delt movements?
A. Yep, I can load the last two shown here pretty good. I've done 80 pound DBs for sets of 10-20. It's a short ROM so you'll likely see fast progress.

Q. Do you really need rear delt specific work for powerlifting?
A. It depends on your structure. Personally, I do, because with my leverages I'm inclined to use all lat on pulling movements and very little upper back. YMMV.

Q. How many different rear delt movements should I be using?
A. Not many. These rear delt flyes and band pull-aparts are all I use.

Q. What do I do if my front delts take over on this movement?
A. Really focus on "ungluing" your upper back. It's likely that you're so bound up in the trap/rhomboid/rear delt area that you can't get in the correct position in the first place.

Q. Should beginners train their rear delts with isolation movements?
A. It's probably not necessary as a beginner unless you REALLY struggle with stability on the press even after a couple of months of dedicated technique work.