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REAL Science Based Rear Delt Exercise (ALL NEW GAINS)

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Rating: 4.0; Vote: 1

If you want to get bigger rear delts then you have to train them. The crazy thing is, many of us want to build up our posterior delts but neglect to hit them with any specific exercises and therefore don-t see the muscle gains they are looking for. In this video, I-m going to show you one exercise that you can do either with cables or a single pair of dumbbells to get bigger rear delts in no time. First, it helps to understand the anatomy and function of the rear delts. We put the science back in strength in every video and this is not any different. The rear delt attaches to the deltoid tuberosity on the upper arm bone (humerus) and has it-s opposite attachment to the spine of the scapula. This means that in order to activate the rear delt the most you want to get that arm closer to the scapula for maximum shortening. A lot of lifters make the mistake of thinking that reverse dumbbells flys are the best way to do this. When you attempt to perform that motion however you see that you are limited in how far behind the body you are able to get your upper arm. If instead, you focus on extending the arm back by bending the elbow and pulling the elbow as far as you can behind you it becomes instantly apparent that you can go further and feel a more intense contraction. Beyond this however, it is important to understand that the rear delt can also assist in external rotation of the shoulder by nature of its attachment. If you can perform an exercise where you are extending the arm behind the body but at the same time getting external rotation as well, then you are really going to hit these muscles hard. Here I demonstrate a cable exercise that ultimately resembles a face pull, but done from a low to high position rather than starting and ending high. The key is that while the elbows are traveling backwards you also want to let your thumbs tilt back as well. I say that you want to try and have a race between your elbows and thumbs - which one is going to get to the back first. If you are doing this rear delt exercise correctly then you will see that the elbows should always win. That doesn-t take away from the fact that you still want to get the feeling of getting those shoulders externally rotated on every rep. From here you want to squeeze the muscles in your rear delts and upper back for a count of three and then reverse the motion back to the start. If you want to intensify the movement you can extend your arms out to the sides at the end of each rep to increase the moment on the rear delts and make it more work for them during the eccentric lengthening back to the start. If you only have a single pair of dumbbells and do not have access to a cable machine, you can still experience the benefits of this awesome rear delt exercise. Simply lay face down on a bench and start with your thumbs pointing towards each other. Rotate your hands up and out to the side while twisting the thumbs back. Your arms should assume a W position at the top of each rep. Squeeze the contraction on the rear delts and reverse the motion back to the start. Either one of these exercises will give some much needed extra work to those rear or posterior delts and help you to experience all new gains. If you are looking for a complete program to build bigger rear delts while also building up the rest of your body, head to and get the complete ATHLEAN-X Training System
Date: 2022-04-22

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Comments and reviews: 10

morpheus20170
I have seen many videos on rear delts but a bodybuilder I follow says to work with the line of fibres and not to bend the arm so much as you are saying here but what you are saying makes sense so I am confused also by this other person saying something about having the target muscle on the top of the shoulder, i. e. leaning over to do rear delts to have the rear delts on top/facing the ceiling. Can you clear this up please?
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Alexander
Is this a good program/workout for shoulders? :
- Seated Dumbbell Shoulder press, 15, 12, 10, 8 reps
- Single Cable Lateral Raises, 15, 12, 10, 8 reps
- Seated Dumbbell Reverse Fly, 15, 12, 10, 8 reps
- Partial Lateral Raises, 15, 12, 10, 8 reps
- Single Cable Front Raises, 15, 12, 10, 8 reps
- Dumbbell Shrugs, 15, 12, 10, 8 reps
- Dumbbell incline row, rear delt shoulders, 15, 12, 10, 8 reps
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muhammad
Hey, Jeff! Thank you for all that you do first of all: .
I was doing this exercise with 5lb dumbbells and I felt a weird movement on my left rear delt. It wasn't painful, but I felt if I kept doing it it will harm my body.
Anyways I went on and did it without the dumbbells and it was better, but I still felt a weird movement when going into the contraction. Any thoughts?
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AndyHasFeet
while seated, make a 'T' pose - pull your arms back as far as you can. Now, start dropping your arms a bit until they reach the farthest back, they can - there's your perfect angle for rows (be it cable, DB or BB) to light up the rear delts provided the resistance is perpendicular to them. There are 'GOLDILOCKS' zone that will be different for every lifter.
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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?
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Jonathan
I-m confused. Are my palms supposed to face up when I do this with dumbbells or towards each other? Because at first it looks like his palms are facing upward, but the last few he does when the camera guy goes toward his back, his palms are facing towards each other.
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Joseph
The best part of having Jeff do the exercises after the science, really shows the activity of the muscles. Laying on the bench, doing those raises, then extending surely reveals the length of the rear delts and their flexed stretch
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Karim
I started recently doing this exercice recently and my triceps exercice feel now harder. I don-t if it-s me who lack of strength recently but just in case because i can-t really figure it out, does this exercice work the triceps?
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sus2731
Can I do this in standing position with dumbbells?
I dont have a bench, I dont have a cable machine, I dont have a gym membership. All I have are dumbbells, from 2lbs all the way to whatever and a barbbell.
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Dust_trigger
Jeff to the rescue! I just lost my main gym membership due to a small rutt this month. All I have now is dumbbells from the apartment gym and I needed a new exercise for my delts. Flies get old quick!
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