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

The FASTEST Way to Bigger Rear Delts!

video description

Rating: 4.0; Vote: 1

m going to show you the fastest way to bigger rear delts by properly overloading the muscles with a better exercise alternative. As a matter of fact, we are going to use a traditional back exercise to get the job done most effectively. First, you want to start by looking at the function of the rear delt. It is best activated by getting the upper arm into extension behind the body. Some take this to mean horizontal abduction (or the opposite of the horizontal adduction that happens with chest fly exercises. The issue is, if you anatomically move the arm back behind the body into horizontal extension with the elbow straight you actually limit the range of motion at the shoulder joint and therefore the activation of the rear delt. Instead, what you want to do is realize that by bending the elbow you are going to be able to extend the arm much further back behind the torso and therefore get better recruitment of the posterior delts. What this leads us to is the fact that the seated row is a much better way to build bigger rear delts. That is, if you perform it with some slight tweaks that I-m going to discuss here. The first thing you want to focus on is what attachment you are using to do the exercise. A lot of people will use the close handled v grip. This is a mistake when trying to build bigger rear delts, or even lats for that matter. The handle constrains your elbows to your side but more importantly limits the amount that you can get your humerus back behind your body. The handle will make contact with your stomach much sooner than it would if you had swapped to using even a straight bar as an alternative. The short straight bar however reveals the second limitation that needs to be considered. That is, because the hands cannot be spaced far out on the bar, the elbows will be forced to stay tight to the torso into adduction. This is one of the primary functions of the lats. If you keep the arms tight to your sides you are going to shift more of the workload to the lats rather than the posterior delts. We can fix this however by using a wide bar (like you would use on a lat pulldown) and spacing our hands far apart. The setup will demand that your elbows drift away from your sides and place more of the load on the rear delts in the process. Throw in the fact that the heavier loads capable of being used on a seated row are much more substantial than the light dumbbells being used in a rear fly and you can see how much easier it would be to progressively overload the rear delt and cause faster growth. The rear delt is always relegated to being the weakest of the three heads and somehow only able to handle light weights. This is simply not true. Just like the front delts and middle delts, heavier weights can be used for great benefits if you know how to use them safely to target the muscle you are trying to grow. If you are looking for a complete step by step program where you train like an athlete to start looking like one, head to the link below and start building ripped athletic muscle now. Stop taking a casual approach to your workouts and start training with the focus of a pro athlete. Great results await you
Date: 2022-04-22

← 22 Days to -BIGGER- Muscles (GUARANTEED)

8 Things We DON'T Miss About 90's Bodybuilding! →

Related videos

How to Perform Reps for Most Muscle Growth

• Jeff Cavalier

Busting Cardio Myths Everyone STILL Believes

• Jeremy Ethier

It's Tough, But It Gets You Abs In 60 Days

• Jeremy Ethier

You're Wasting Your Money On Protein (NEW RESEARCH)

• Jeremy Ethier

How to Get a Chiseled Chest (From ANY Body Fat Level)

• Jeff Cavalier

This place is like Disneyland for adults! #stemcells #health #longevity

• Ryan Humiston

Comments and reviews: 10

Gabriel
Been diagnosed with a frozen shoulder some months ago. Right arm could go in vertical forward extension only about shoulder height but with considerable pain. Hyper extension with abduction was impossible. The pain was staggering.
I have done kinetotherapy and i got my arm functionality back to 95%. Only some 3 degrees of movement needed to be my old-self again (i have orangutan-like arms, very long, very mobile, rather stronger than they appear.
The therapist told me that the last 3 degrees of mobility are up to me to recover, and that I need bigger shoulder muscles to activate and pull on the frozen ligaments. So, i have been doing this exercise, but the variant Jeff had shown us some years back: foot up on a stool, chest bent on knee, arm hanging along body, 12kg dumbbell in hand, pulling it up as in lat movement, but with extended elbow.
Guys, it WORKS! Rear delt is not observable bigger, but definitely stronger by a long way compared to when i was doing the reverse flies. Mobility gains from day, to day, to day, (to the last syllable of recorded time: . I am sure that in time the size will be noticeable too.
Cheers guys. Train safe, train hard!
reply

Charlie
Well guys i can tell ya ive been doing this exact exercise for years and while it blew up my lats my rear delts are nonexistent and yes i make sure to bring the bar up to mid chest for the specific reason to hit the rear delts, matter of fact i did the seated wide grip rows for rear delts as the primary muscle but to no avail. So i tried something different that worked well, its the one armed rear lateral raise (performed like a dumbbell row) huge difference from 2 armed because when using 2 arms your opposing traps push together limiting your range of motion. Warning though if you perform it on a bench it will exhaust you just like a deadlift not kidding! So set a smith machine up at your desired level, bend over and hug the bar with your opposing armpit to take the obliques out of it and relieve the pressure put on the lungs, then laterally raise the dumbbell straight out with your free hand
reply

Ben
-Straight arm limits range and activation of the posterior deltoid- this isn't technically correct. If you have mobility issue in your biceps, then perhaps, but there is no difference other than the fact that the center of mass being farther from the joint, making it harder to get to that full extension. I would advise working on mobility and strength in extreme ROM.
-Lighter weights are harder to lift when the arm is straight so its better to go with a seated row so you can lift heavier. - As far as the joint is concerned, resistance is resistance. The 5kg dumbbell at full extension exerts the same force on the joint as a heavier one closer to the pivot point. The deltoid doesn't have an ego. It doesn't care if it is getting its resistance from a piddly 5kg weight.
reply

Safer
Actually increasing the moment arm when muscles contract takes advantage of optimizing length tension relationships. This is the purpose of cam based machines. In other words, to maintain constant tension you want increasing effective resistance as actin/myosin overlap increases. The question is the rate of gain optimal? Moving your arms at the elbow (flexing or extending) can alter this based upon feedback. The problem is too many people are concerned with the amount of weight lifted and have crap form, range and/or speed of movement.
reply

Paul
What are your thoughts on using what I call a 'pull cord motion', just focusing on one arm/delt at a time, but twisting the body at the hips and extending the arm fully up and behind the back?
It starts as if you're pulling the cord on a motor, with your hand/weight in front of the opposite knee, whipping it up and back whilst paying attention to the weight, stress etc to not overdo things, as it can be easy to go too heavy and let the momentum do damage.
reply

Klaus-Udo
I do understand the first reasoning - bend your arm to be able to go deeper into the contraction.
but I don't get the second argument, that you don't use the full potential of the muscle, as you have to use lighter weights with a straight arm exercise, because of the bigger lever arm. for the muscle it does not matter if it is reaching it's maximum output capacity moving a small weight at a long lever or a heavier weight at a shorter lever.
reply

MeLike
as a fat person learning to train rear delts has been the hardest task of them all! cant see it so theres a ton of guessing and second guessing. eventually the mind muscle kicks in but it took a good 2 months of trial and error before i was pretty sure i was doing it right even then as ive lost weight and see it a smidge im not 100% confident im maximizing my workout
reply

sport
I eliminated the moment arm problem with band pull apparts. The moment arms is at it highest when the tension in the band is lower while then moment arms is lower when the band is is completely stretched. I don't do any other excersice for rear delts anymore and they got huge.
reply

The
You could also do a seal row with dumbbells, pulling your arms out to the side, for very similar effect. I've done that in the past quite a few times, it works the rear delts and upper back muscles very well (sort of like a dumbbell version of the face pull.
reply

Pam
I think Jeff's physique is the most beautiful looking body I ever seen.
1. Because it's natural (steroid free)
2. Because he works out every muscle properly (to full range of motion lol)
3. Because he watches what he eats
reply

Add a review, comment