zakruti.com » Sport, fitness, workout » Jeff Cavalier

Rear Deltoid Workout (MASS AND STRENGTH)

video description

Rating: 4.0; Vote: 1

A rear deltoid workout is often one of those things that gets overlooked in favor of exercises for the front and middle delts. That is a big mistake as you will see. In this video, I show you a complete rear delt workout that will help you to add mass and strength to your rear delts that will not only help you build a boulder shoulder but will protect the joint as well. The shoulder is one of the most delicate joints in the body. It has plenty of range of motion, which makes it vulnerable to injury if not properly balanced. We have a tendency to get incredibly imbalanced between the muscles on the front of our shoulder and the back side. When this happens, the shoulder will become rounded forward and the muscles of the rear delt and scapula will get weak and overstretched. You need to combat this weakness with a rear deltoid workout that is balanced and helps to build more mass and strength in the muscle. This starts with a quick assessment of your rear delt by looking at the posture of the shoulder in the mirror. If you have a very rounded shoulder, you likely have allowed your tight pecs to create a weakened rear deltoid. Likewise, if you experience soreness and trigger points in either of your rear deltoid muscles, then you are dealing with a weak muscle that has allowed the spasms to form as a way of creating artificial stability in a joint that is lacking in it. Once you have determined that you need to work out your rear delts more, you need to know how to best attack the muscle for maximum gains. First, you must hit the muscle head on with a direct exercise that can hit all three function of the rear delt. You want to extend the arm behind the body, horizontally abduct the shoulder and get some external rotation as well. The -W- raise is a shoulder lateral raise variation that will hit the rear delt head on. Keep in mind that you will want to use lighter weights on this shoulder exercise to make sure that you are not compromising the integrity of the rather small rotator cuff muscles. Aim for 4-5 sets of this exercise done for 12-15 reps with a good squeeze or contraction on each and every rep. From here, if you want to add mass to your shoulders you will have to increase the weight that you are using. The use of indirect rear delt exercises comes in so effectively here. Start doing more one arm dumbbell rows, bent rows and seated cable rows to build massive rear delts. The key however is not just doing the exercises but the way you do them. Allow your elbows to drift upwards away from your sides to target the rear delts even more. While you would keep your elbow pinned close to your sides to target the lats, you want to allow them to stray from the sides to get the rear deltoids. It is tips and techniques like this that not only take your gains to the next level but allow you to get there faster. If you are looking for a complete workout program
Date: 2022-04-22

← Warmup to Stop Knee Pain with Squats (TENDON WARMUP)

How to Get Ripped on the Road (CNN EXPOS-) →

Related videos

Why 97% of Men Over 40 Fail to Build Their Lower Chest

• Muscle Monsters

The ONLY 2 Dumbbell Lat Exercises You Need (NO, SERIOUSLY)

• Jeff Cavalier

It's Boring, But It Destroys Your Body Fat In 30 Days

• Jeremy Ethier

The Most EFFECTIVE Way to Get Abs in 2026

• Jeff Cavalier

Most Men Over 40 Can't Pass These Basic Fitness Tests (can you)

• Muscle Monsters

Copy This 2-Workout-2-Set Method - It'll Get You Jacked After 40

• Muscle Monsters

Comments and reviews: 10

Mahid
Is it possible to overwork the rear delt? I've been training for 10 years and learnt about rotary cuff health when I first came across your videos (at least 8 years ago) and now my rear delts are really big and tight. My front delts are also big and tight. And Ive always avoided side delts because I'm already too wide as it is due to my skeletal structure. (Broad shoulders and narrow waist) so now Im thinking because I intentionally avoided side delts, I now have shoulder pain. Could this be the reason for the pain? Something feels weak and vulnerable in my right shoulder due to tightness in both front and rear delts. I don't want to look like a cobra. What do I do to fix this? Lol
Thanks in advance.
reply

Mekan
Sometimes I don't understand Jeff Cavaliere. Clearly he is very knowledgeable guy, but why he recommends W raise over 2 best upper back exercises: Face pull and snatch grip high pull. Face Pull is the best rowing exercise for rear delts and traps, and a lot of bodybuilders use it as supplementary exercise. SNHP is more athletic, involves more muscles and just overall better exercise than face row Jeff showed here.
reply

Jeff
Doing the 5 point shoulder warm up followed by these exercises, with low to moderate weight, really sets my shoulders on fire.
What's really crazy is the mind muscle connection Jeff spoke of early in this video. It's just wild. Thanks again for these awesome tips Jeff. You're making this 66 y/o happy and helping me with my weak shoulder's more than I could have ever imagined.
reply

Justin
Jeff, is it ok to do the one arm dumbell row you show in this video (with the elbow angled away from the body to target the rear delt) but strattled with both feet on the ground over bench? As opposed to the traditional one foot on the ground with the other leg kneeling on the bench position. You showed this one arm dumbell row modification in another video to prevent hernias.
reply

Santiago
Can you train shoulders every day with few sets and moderate intensity to get results, in addition to normal gym workout? For example, every day do 3 sets of side lateral raises for shoulders, in addition to normal training in the gym with military Press, Arnold press, etc. that is done once or twice a week. -
And can the same be applied to calves?
reply

kuldeep
Hey Doc. I am A Psychiatrist. I used to do W exercise (after watching this video) BUT one day sudden pain in shoulder with snapping feel at shoulder. It has been 15 days and I still have pain on external rotation and abduction of arm. I have given up all exercise in hope to heal it. Can you please tell what is the possible reason of pain.
reply

MMA
Great, man! Started to build my rear deltoids, using your recommendations! I just train too much, and often i am over-trained, who else got this problem? I cannot stop, and i want to workout everyday, and then i am facing fatigue, lack of performance etc, but sports it's like an addiction to me! Am i one or there is someone else?
reply

Paul
You say to do face pulls at the end of every workout right? When I do my shoulders, and also the W exercise which I like for real delts, do I still do face pulls afterwards? The W and face pulls feel like they activate the same muscle group. Thanks for your videos! Awesome!
reply

Art
The thing I like about Jeff is he is succinct and combines PT with A&P in a way people can understand. These clowns who actually make videos selling their advice while taking direct shots at this (and other) guy(s) are just that, clowns.
reply

Gregory
Will inverted rows be good for rear delts? because I don-t have access to a gym and all I have at home is a pull up bar and a pair of dumbbells. I just reckoned that because inverted rows are horizontal
reply

Add a review, comment