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A Better Way To Train Rear Delts
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- Опубліковано 2 сер 2024
- How to get more out of your rear delt training! By adjusting your position and the angle of pull, you can maximize the stretch on your posterior shoulder.
I really like this technique not only for the stretch, but also because it lets me stare directly at the person on the machine next to me
haha 😂
Stare mediated hypertrophy
*anabolic eye contact intensifies*
Is it you? Dr Mike?
You aren't lifting unless you are staring into the abyss.
Ongod I tried this and my rear delts absolutely exploded. By far one of the best training adjustments I've ever made. Thank you, Jeff.
Ongod type shit
ON GOD
Fur Real? On Gawd!?
Ongod ongod🙏
Ongod I do this every workout ongod
These youtube techniques make me look like an alien in the gym.
This one is valid tho, the stretched part is most important for growing muscle
Not really because everyone else will be doing them
who care what you're doing if you're getting a great pump and good stretch with low injury risk do whatever
@@GodMaxDrinkerofTea nah rear delts can't achieve stretch mediated hypertrophy
@@coachingconfidant2785 based onnnn?
Bro is addicted to stretch.
Bro is strech sexual (So am I)
The stretch is effective. It may be why this guy has his follower count
Eccentric eccentric eccentric
I believe he recently said a study which has taken place, in some movements just doing the stretch made more muscle/hypertrophy gains than the contraction in itself.
@@Jam3s22 what do you mean by just doing the stretch, an isometric hold in the stretched position?
Bro is the encyclopedia of fitness, i love him
Nothing but first reply 😊
You do realise a lot of these fitness “influencers” copy each others videos… I’ve seen this same variation posted by about 4 different guys this week.. YT algorithm for you 😂
Dude looks like a guy that lifts once a week lol
@@blanchewarren4888and yet hes actually a professional bodybuilder.
I know he looks small because he is. Hes 5 foot 5. But at least you know hes natural. Bodybuilding is not about being the biggest on stage, you can beat others depending on your symmetry and conditioning
If you know anything about bodybuilding getting a pro card is not easy at all
My guy always making me look goofy in my gym! I had to change 3 gyms so far this year because of your workouts 😂
This comment is actually hilarious bruh
😂😂😂
Why are you embarrassed to work out?
Bro who gives a fuck at the end of the day you are there to better yourself 😂
@@yetihassyphilis5095brother, dont curse like that, it hurts the spirit. God bless❤🙏✝️
This actually burns the rear delt more than the conventional method 💯✔️
Unless it's more than twice as efficient, it's not worth it. With this method, it takes twice as long as regular because you can only do one arm at a time.
@@magentawool2556 its the same as doing single arm cable lmao its better but it takes more time
Ur math isnt mathing bro@@magentawool2556
@@magentawool2556 not really?, you just do the other arm set after the first one while recovering lol
@@brunogamer777 but that still takes longer. It takes maybe 30 seconds for your arms to rest after doing a set. It takes maybe a minute to do a set. So that's about 30 seconds wasted per set.
Finally someone using the platform for good advice and not bullshit
I swear dude is the optimum-est gym-goer in the world
what about AthleanX
@@amirkaddour9608😂
@@amirkaddour9608 is that a joke? lol
Damn yall dont know... I think it because you all fallow the most trandiest instead of the most efficacious. I will poste a physique update for those how interested to see what i manage do to whith the free video of AthleanX from 0 to Now (4years) and if yall want i can explain how i did it.
AthleanX is a good injury prevention coach, but he has very little idea how to optimally train for hypertrophy or strength@@amirkaddour9608
The dusts that came off when Jeff patted the seat 😆
😂😂😂
Was that real?
😂😂
Its probably lifting chalk leftover on his hands from a different workout
lol yeah I ran to the comments, that’s gross
This was game changing. I felt such a better stretch. If I’m strapped for time I’ll do both at once, but when I can prioritize growth, I’ll do this! 10/10 recommend
I have been looking for a good rear delt iso for ages.... THIS is it. tried it yesterday, sore delts today and I am stoked. thank you Jeffery
yeah allg, i try my best to help others out
@@jeffthomas9754 😂😂 he ain't talking to you
You just making my sessions longer
2 compounds 1 isolation all you need to grow
@@mistahozzy what if i want a big neck
@alperallen4854 no it doesn’t. You can’t count it like that. You get the best results where you have the biggest range of motion, not with how much you stretch it.
@alperallen4854not how it works bro 😂
@alperallen4854 💀😂
Actually tried it last night, amazing tip, actually got a good rear delt activation, loved it.
This is why gym content is so amazing. Apart from the superficial stuff people focus on.
Been training 15 yrs and you are teaching me so much jeff thank you 🙏❤️
Jeff keeping us big as hell
Our muscles too 😉
@xitaris5981 He has a boyfriend ( jk)
I do these standing with cables but this looks like a good variant
definitely more stable
Oh yeah.. good idea actually tanks
Same. I like the cables
Yeah this would be better than cables because the machines have equal tension throughout the whole range of motion
Same here! I might give this a go though!
This is a great technique for your rear delts! Not just cause of the great stretch you get in, but also because I don't look like Im about to straddle someone when I sit down. Definitely throwing this into my rotation.
I appreciate the fact that you didn't tell me I was training me rear delts wrong. Just that there is a better way.
You and dr. Mike are the only science based lifters I'll ever respect.
Another content creator you will most likely appreciate is houseofhypertrophy.
Same
sean nalowanyj
Better VFX than Star Wars now
Tried this with a chest cable flys. Feels even better than the machine used in this clip. Much appreciated, Jeff.
Bro, you’ve changed my life in the gym. I’ve noticed MASSIVE gains and muscle definition since. Keep up this amazing work dude. You’re gonna save many joints, and time in the gym for people not to waste opportunity with their workouts. Subbed for you boss 🖤
If Jeff says it's better, it is
fallacy ad verecundiam
It actually isnt as delts dont benefit from stretch mediated hypertrophy.The only that do are chest and the lower body muscles.And muscles like biceps dont grow better from stretch they just have the best leverage at the 0-90 degree portion.A muscle that is very bad to train at stretch is tricep as it has the best levarege from mid to shorten position so for example you stop at around 90 degrees on your tricep pushdown to about full luckout. Hope it helps❤
Where’d you learn that Adrian?
@@adriann8954your comment is pure bullshit
@@adriann8954 Scientific literature regarding the benefits of focusing on the stretched part of the lift is literally the most recent study regarding hypertrophy, how is it that you just come here saying what specific muscles it works on? To know something more advanced than the most recent study only makes sense if you are a time traveler😅 😅
Been doing this for the last 3 months or so and it is a gamechanger.
This video has only been out for a day.
@@supercal333 saw a random vid on this variation a while ago to be fair
@@supercal333So you’re saying Jeff invented a new exercise that has only existed since today?
This adjustment is in his Pure Bodybuilding Phase 2 program and he has a link to the technique that's NOT this video.
How high do you normally have the seat? Is it so your arm moves straight across your face? Higher or lower?
I try this literally like right now and oh my gosh. Probably my favorite. I can truly feel the stretch and everything. Highly recommended
Awesome thank you! I just trained on this machine today! It was a good work out, but I can see this being a better stretch and a better motion.
At this point I'm here for the editing: love the little sound effects and visual cues :)
I tried this today and my rear delts were on fire, love you Jeff
Broooo... never ever I got my rear delts pumped like that before, awesome way.
after trying this multiple times on my back day here are some tips that might help
1) sit little outer on the bench, by doing this I feel the motion more comfortable and natural for my shoulders
2)try to think of covering maximum area from your arm while performing rep
Yea this dude is a godsend for working out. I did a shoulder technique and it worked. I’m following his advice
I can feel my rotator cuff exploding
Been having trouble feeling my rear delts using this machine. Gonna absolutely try this next time
Gave this a try roughly 7 minutes ago. Felt awkward at first, but I could definitely feel the difference! Will be incorporating this into my workouts. Thank you.
I do the same with a cable machine. It's gold because you're not limited by range of motion
Tried it today and it feels like my rear delts got their first workout ever.
This movement is a little less awkward with a cable. Set the cable at shoulder level, stand with the opposite side of your body of the side your training(facing the cable), and rear fly the cable out in a similar fashion Jeff is showing. It's personally my favorite rear delt exercise at the moment.
(Rear delt, single arm cable reverse flys)
Yes, this is how I normally train them (with NO bend at the elbow to enlist the triceps, and NO twisting of torso to engage my obliques). This version Jeff shows actually reinforces stricter form, but alas, this machine is almost ALWAYS in use at my gym.
Or stand between two cables and perform a rear delt crucifix (cables crossing over each other at the front) and hit both at the same time.
@@Neon12Jcan't get the same ROM though which is the point
Nice! This is something I love about training... Doesn't matter how old u get every now and again u will still learn something new
Perfect I needed this for tomorrow, it’ll def target rear delt imbalances as well 🔥🔥
Wow. That actually makes a lot of sense. Wonder how people went so long without realizing this
Doing rear delts with your arms straight out like this is one of the most widely practiced mistakes I see in the gym. You get so much better activation when you keep your elbow loose and don’t allow the tricep to get involved.
Right it’s better when you get a smooth arc going. I’ve even moved away from gripping tightly on some exercise and use palms (false grip ?). Much better contractions
This is absolutely incredible, I've really felt my rear delts with this technique!
Editing is topnotch . I like the smoke effect when he pats the cushion ❤😮
A super fit girl at my gym taught me this variation but standing
I don't get the joke? can someone explain?
@@average13yearoldlifter it’s not a joke, this really happened
@@danielchristopherdc Oh ok I thought it was some sort of sexual joke lol
@@average13yearoldlifter lol nope she actually asked how many sets I had left and I said about 2-3. Then I asked her if she wanted to work in with me and she said yes and then she taught me that variation lol
@@danielchristopherdc nice 😂
• Me in gym:
Trying new rear delts technic from Utube.
• Instructor:
*"Oi! Use the machine properly or get out!"*
I've been to three different gyms , no staff on any those gyms care how we use machines
@@issac-xk4ks that's mean they are old staff there, don't care anything but salary 😂
Don’t cap
This feels infinitely better. I've been using this since I first saw you suggest it
This dude is very good. I tried this yesterday and it seems to be a game changer
Is there a faster but also efficient exercise to target both rear delts simultaneously? I try to avoid exercises where I do the left and right muscles one after the other because I find them to be more time consuming, like this one here.
Possibly cable cross machine but you lose the stability he’s demonstrating here
Just do facepulls and wide grip rows. It's that simple
Rear delt rows.
Reverse dumbell fly.. bent or on bench
That's the thing, the machines are designed for efficiency so you could say that there is a slight sacrifice of stretch and isolation in favor of economy of movement and therefore time...but honestly this is not as much of a magic trick game-changer as everyone here is making it out to be. If it was, wouldn't they have just designed the machine to do the movement like he is? Or does everybody really think hes the first one to ever have this thought? There is always a trade-off and there are always relative compromises that have to be made with the time we spend training. No magic tickets, but also always room for a novel approach
Damn! You don't have to lie on the floor for this one
Thanks! This is awesome. First time trying it today and I can feel the difference now. 👏 you’re the best!
I will never be able to thank you enough for this tip man, complete game changer, loved it
Why are these not in your workout book
People learn and evolve
I watched so many of these videos "this is how you do this" videos and 99% are same old, same old, but this one, I like IT!!!!
Im going to go hard with your videos bro. Absolutely what I needed to be efficient.
Shoulder day today. Always dropping knowledge at the perfect time 👌🏽
Thank you @JeffNippard I tried this exercise last week, and it delivered the complete muscle activation I'd been seeking for my rear delt workouts.
Just tried this today and my rear delts were on fire, I'll definitely keep doing this
I tried this yesterday for the first time and my rear delts were sore by the time I got home. Great exercise and I'll be sure to incorporate this into my workouts.
Been doing this for a few months, huge stretch, big pump, can confirm 👍
Literally did this less than 8 hours ago and I'm just now seeing this.
Always go for the stretch.
Biceps can grow through basically anything. Underhanded grip on pulldowns does a good job at breaking plateau's
Every second day these guys come up with new workout varieties.
The key to fitness/Muscle building is actually doing simple workouts consistently over a long period of time. Just keep doing the same boring sh*t everyday with the right technique and intensity. That's all it takes.
I never get sore after doing this workout, but after trying your advice, I woke up the next day feeling sore and stronger back there!
Incredible! I have never felt such a pump in my rear delts before
I've been doing this with a cable for some time now. I found I get that better stretch and a much better stimulus.
I’m going to start this 👍🏻
Update : tried this 2 days ago and have never been more sore in my rear delt all though I couldn’t fully lock out cos of the machine stopping , deffo doing it this way from now on.
Nice, those little technicalities make a massive difference
I could've used this today bro!! I usually do the first one but I just hate how I don't feel my delts. Game changer bro THANKS!
I do this with a cable machine. Best ever. Big growth in one month, and continuing.
Done this and it’s the most I felt my rear delts 💯
Top tier tip, great one! Heard from you some weeks ago about the cable lateral raises technique where you put the cable at a height between your knees and your hip and hoooly sh*t, it really makes it so much better. I don't agree with some of your takes, but about this? Great tips all around. Nice one Jeff
This is 👌🏼. Never felt my rear delts this sore
found this on my own, and been doing it a while now cool to see a video made on it, we doin something right🙏🏽
Jeff is giving us golds every single time
Tried it out this morning at the gym. This is a game changer
I did this after seeing this video and it hit waaaaay harder thank you
I really like the detail effect when he put hand of the chair and it has smoke on it 😊
Damn man’s got a VFX team now
Amazing my man. Been a fan for many many years
God bless you jeff, all this info u giving out for free rlly is super helpful to ppl who cant pay for a program, fr thanks a lot man, Jesus loves you❤🔥
I love this variant, which a trainer in my local gym clued me into after I tweaked a rotator cuff.
But he had me doing less bracing with my resting arm, and more bracing with my core. That one was brutal.
Awesome tip, can't wait to try it out! Thanks Jeff!
saw it in the Will Tenny video and got to try it yesterday. brilliant exercise!!!
It's funny how I often I already applied these tips with intuition but it's nice to get some confirmation to have it correct 👌.
I saw Phil heath doin this some years back. Been doing it ever since then. Such a great iso move for rear delt’s.
Wow the feel for this is unreal!
Has become one of my favorite rear delt exercises lately 💪
His editor just might be the best one at least on gym related videos
Jeff is always there making our lives better 😁
I tried this exercise after watching this video; thank you, thank you, thank you!
This is awesome.
Editing is insane. Good job
Jeff Nipple always has such great advice
Just put this into my routine and man does it make the difference.
This is such a great tip.
Thanks!
Keep-up-the great work(s.)
got asked at the gym by 3 people when i first did this, they tried it and loved it
This is top shelf. For real. I finally got a good delt pump
Oh, yeah, used to love doing these at Marina Athletic Club. Total stretch and you can really feel it perfectly. The building had totally free flowing air. Sometimes they’d be shooting for muscle & fitness. That was awesome.
Good advice
Right on to know😮
I'll give that rear delt workout a try on next shoulder day
Thank you and appreciate you
Oh damnnnn. I've been standing when doing this, feeling a better contraction. I'll have to give this a good go.
This works so well. Thanks Jeff!