Blow Up Your Rear Delts (3 Quick Tips For Faster Gains)
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Im going to show you how to grow your rear delts fast with 3 simple tips that you can apply right away to your rear delt workout (in the gym or anywhere else. Before we dive into the tips, lets first breakdown what exactly the rear deltoid is and why yours are probably lagging behind, despite all the rear delt exercises youre doing. As the name implies, the rear delt refers to the back muscle of the 3-headed shoulder muscle. They round out the shoulders by adding an impressive cap to the back of them.
Most peoples rear delts however are underdeveloped, with the front delts being disproportionately overdeveloped. This happens because we do a ton of pressing work that develops the front delts, but very little work for the backside of our shoulders. And the exercises we do choose when we decide to work them, like reverse flies, just arent very effective. Lets explore why this is so and the exercises you should do instead.
If youre like most lifters then you probably rely on rear delt flies, the reverse fly machine, and facepulls to grow your rear delts. But during these movements, your arm is held straight out to the sides, creating two problems. First problem, this horizontal arm position lines up much better with the upper back muscle fibers like the mid-traps than it does the rear delts which run more diagonally. Second of all, the further the elbow can move behind the body, the better the rear delts can be activated. With a horizontal arm position, your elbow cant get very far back. To maximally activate the rear delts, we need to find an arm position that lines up perfectly with the rear delts AND allows the elbows to travel furthest behind the body. Anatomically, this is where your upper arm is perpendicular to the spine of your scapula. Once youve found this arm position, you can apply it to pretty much any pulling exercise to instantly make it more rear delts focused.
Ok so we got arm position down, the next two tips will show you how to apply it into your rear delt workout to instantly speed up your rear delt gains, no matter be it in the gym or at home. Most people leave their rear delts as an afterthought towards the end of a workout when theyre already quite fatigued. Heres my recommendation. Whenever you do some kind of rowing movement, take the last 1-2 sets and replace them with a rear delt focused row. But if youre using a cable machine, ditch the narrow V-bar attachment. Instead, find a wider handle attachment like the lat pulldown one. Wrapping two handles on top of the bar can help make it even better and comfortable. Next, grip the bar wide, and pull your elbows back behind the body while keeping them at the roughly 45 degree angle you found earlier. Pause at the end of each rep briefly where you should feel a very strong contraction in your rear delts, and repeat.
So part of the reason your rear deltoid may not be growing very well is because of suboptimal exercise selection but its also because other muscles are taking over as a result of you using too much weight when you train them. To avoid this, were going to use a more isolation type of rear delts exercise and focus on quality reps.
The exercise Im about to show you (which is one of the best rear delt exercises around) is called the better reverse fly. To perform it, set up a bench to a 30 degree incline, grab a pair of dumbbells, and lay your chest on the bench. Then, pull your elbows back as far as you can while keeping them in that roughly 45 degree angle you found earlier. Focus on really feeling the contraction in your rear delts. If you either end up feeling it more in your traps, youre unable to pull your elbow back behind the body very far, you cant maintain that roughly 45 degree arm angle, or youre forced to use momentum, then these are all signs that the weight is too heavy. If so, lighten the weight and focus on quality form. Then, to progress this exercise, avoid increasing the weight too quickly and having other muscle groups takeover. Choose a light enough weight that allows you to do about 15 reps each set with good form. Then, as you get stronger, focus on increasing your reps up to about 25 reps. Only once you reach that should you then move up to the next heaviest weight and repeat the process.
Implement these 3 tips, and youll not only feel the difference but youll see the growth very quickly. But, chances are youre making similar mistakes with other muscle groups as well. To prevent this from holding you back, just take my free analysis quiz which will determine which of my step by step programs will best help you build a body youre proud of, just like thousands of our members have done, below Date: 2022-01-03
Bao Hi Jeremy! These tips are quite helpful, thanks! Can you make a video about upper chest? I have a very strong front delt causei had a very poor form when doing chest exercises. I increased my weight to early and my delts are now taking over, everytime i trying to work my chest. Even with light weight. I tried to change the position of my shoulder and push my chest up. nothing really helps. It's very frustrating.
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aermotion Thanks for sharing! Very well done. What also helped me is compound pulls exercises, besides that regular resistance band works great for shoulders prehabs, its really important to balance muscle groups work.
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Ozzy Any muscle growth is tough at my age (60) but my worst problems are. - lower/outer pecs (but can't do dips at the moment due to radial nerve problem) - side delts. - overall leg size (muscular but too skinny.
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Shibz17 Jeremy, thanks for the video. What i wanna really want know, is How can i create 3 full body workouts for a week? In order to create a balance Between differents muscles and his movement patterns
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Brisk855 My forearm and grip strength are limiting my deadlifts, pull-ups, rows, and lat pulldowns. A video on forearm and grip strength development would be great!
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Alhamdulillah Brother can you please make a strong app links where you share the routines you put on your vids descriptions. That would be highly appreciated man. reply
