The ONLY 2 Exercises You Need for Rear Delts (NO, SERIOUSLY!)
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- Опубліковано 22 вер 2024
- What would you say if I told you there were only 2 rear delt exercises you need to do in order to get rounded shoulders? In this video, I am going to show you the two rear delt exercises that should make up the bare minimum of your shoulder workouts. Not only are these two exercises for rear delts great for building boulder shoulders, but they will also help you complete your development all three heads of the delt muscles.
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Some might tell you that you only need two exercises total in order to build a muscle group. I disagree. I don’t think anyone should be limited to picking just two exercises for a muscle group because each one often has multiple muscle heads as well as multiple functions that can be targeted individually through exercise selection.
The problem with rear delt exercises is that the most common ones performed don’t even train them through all three of their functions. For example, the rear delt fly or reverse dumbbell fly is great at training the shoulder through horizontal abduction. That said, that is only one of the three main functions of the rear delt muscles. You want to also figure out how to perform shoudler external rotation and extension.
Now, it may be tempting to confuse the recommendation of being internally rotated at your shoulder at the end of horizontal abduction as something that is best for activating the rear delt. That may be true to get an EMG to read a little higher during that particular exercise. However, if you changed the mechanics of the exercise to include direct shoulder external rotation and extension (as I’m going to show you) and combined it with horizontal abduction you get a much better exercise overall for firing up the rear delts.
So that said, it’s time to ditch the reverse fly in favor of the rear delt row.
And it is an important distinction to make right away that the fly motion is one that gets the person to focus on their hand and the dumbbell in their hand rather than the elbow. Think about it. When you perform even a traditional chest fly exercise you are thinking about getting your dumbbells and hands out wide to create a big stretch on the pecs and then arcing them back to the top in a long, pendulum motion.
That is great when horizontal abduction is the only motion you are trying to target but bad when shoulder extension is the goal.
On the other hand, when you think about rowing a dumbbell up you immediatley shift your focus to the elbow instead. Moving the elbow back behind your body is instantly more achievable.
Be sure as you perform this first rear delt exercise that you are dropping the elbow and allowing your thumbs to win the race to the top of the rep. Your thumbs should be pointing behind you at the end of the rep to ensure that you have good shoulder external rotation during the exercise and are maintaining safe shoulder biomechanics at the same time.
The second exercise is one that you can actually perform on back day rather than shoulder day. This is actually great since it allows even those following a bro split to hit their rear delts more than once per week.
This exercise is the seated cable row, however it is performed in a very different way than traditionally done. If you want to hit the rear delts much more than the lats then you want to flare your elbows and bring the straight bar up high on the chest rather than keeping your elbows tucked into your sides with the bar targeting your waistline.
As with the rear delt row, you are going to want to keep your elbows dropped down as the hands come up to prevent any shoulder impingement or faulty shoulder biomechanics and to keep the shoulders safe. The greatest advantage of this exercise over others for building bigger rear delts is that it allows you to use weights that these muscles typically aren’t exposed to.
For those wondering where the face pull sits in these best exercises for the rear delts, it’s a great one, it just isn’t in the top two.
So be sure to include these two exercises in your shoulder workouts and back workouts respectively and you’ll be shocked at just how much growth you see in this often overlooked head of the delts.
If you’re looking for the other muscle groups in this only 2 exercise series, be sure to subscribe to our channel here on youtube!
For a complete step by step workout and nutrition plan be sure to head to athleanx.com and get one of the ATHLEAN-X workout plans that is best suited to your goals.
Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).
“FAST ACTION” Q&A* - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers wi
ll be posted within the first 24-48 hours of you leaving the question. Good luck!
Yolo
Due to numerous health issues I can't do heavy lifting. Any chance of a trx series or program? That I can do
Shall I workout when I am sore from the last workout. I follow your unleash beast workouts, with one day breaks. Provided by you in the workout + I don't feel my side dealts during dumbbell high pulls. Am I doing something wrong.
there is no video of a back finisher on our channel
if youu can provide us wih one in reverse tabatta format
When it comes to fixing posture issues, which are more important, strengthening or stretching exercises? for example fixing hunched posture with strengthening rear delts/ lower and mid trapezius muscles or stretching chest?
Threw the first exercise in with shoulders this morning. It's a game changer. Never felt it in my rear delts so hard. Crazy burn that lasted longer than any exercise I've done for rear delts before. Killer.
Same here. For some reason I always did them standing up, slightly bent forward. That little momentum from standing killed the exercise. I will do these seated from now on!
I just watched this video in the gym, and came back to say the same thing. I was very surprised at how well you can actually feel the rear delts, entirely new experience.
Same. Never doing reverse fly again.
True
0:10 Functions
0:45 Seated W Raise
2:05 Seated Cable Row (Flared Elbows)
Thanks, List guy
thank you for saving my time ;)
@numnumyourmum Hey Jesse, you can also use youtube's Video Chapters to add these timestamps to your videos.
@@funkykong9001Hey donky, you can also use your brain instead of the balls between your adductors
* high pull row
Man it's been 12 yrs love your explanations and understanding how to work on small muscles with different equipments
Appreciate you. Much more to come...
I tried both today. I never felt my rear delts the way they felt today. The first exercise with the dumbbells is humbling and this is an understatement. Thank you, Jeff!
Sameeee, man. I was a little sceptical about this video, being a 'jeff' video. But the first one is tooooo awesome. I've never felt my rear delts this good, ever!!
@@Akagami753wdym when you say a 'jeff' video?
1:13 def saving this cause this man helped fix my shoulder after a 2 year injury 💪🏾😭
No joke. Getting ready for the gym RIGHT now and today is shoulder day. PERFECT timing Jeff! 💪🏼😃👍🏻
Nice💪🏽
What are the recovery habits ranked from worst to best ? ( just like in your series ). Thanks Jeff, love your work.
Good idea! Will make this one for you...
@@athleanxcan you please
Also include for sports too not just fitness ? After I have soccer practice I feel like I’m dead and literally feels like I have flu .
@athleanx also my friend keeps talking about cryotherapy and infrared therapy when this topic comes up, but I tell her these are very niche stuff that is over the top and unnecessary. Please also touch on such methods like cryo, infrared, and also sauna, stretching, foam rolling, ice baths cold showers
Wow, this is a PHENOMENAL idea! I'm glad the team is picking it up!
He’s got a video discussing hot and cold recovery. Idk what its called
Even when Jeff has a flu he still works on smashing videos, thanks for dedication!
I follow Mentzer's heavy duty workout and he recommended a superset of dumbell lateral raises + rear dumbell lateral raises, I found out I would get better results from cable lateral raises + cable face pulls, as the tension is more constant and the face pull is a compound move that involves all the moves of the rear delts
How about a companion side delt "ONLY 2" video (no cable version) ? This would be handy for those of us who usually cut back our gym time and take up shortened winter maintenance routines at home.
Really like the background piano music, very enjoyable.
The W raise is awesome! I have been doing it since I first saw the tutorial on this channel like 4 years ago.
Just did the second one you showed literally just this second, I’m in the gym now. It kills. Never felt my rear delts like this🤙
jesus i remember being in my class... and I would come on your videos and try and locate specific muscles since u look amazing. glad you are still filming and that you are active. also, I got back to gym after 1.5 years, and these videos just wake some nostalgia that's buried deep down.. keep it up mate
ok, i've done a workout with only exercises i needed for every body part, it took me only 27 hours and i dont know what to do with the rest of the time
love ya work Jeff!
I only have dumbbells so this is perfect for me. Thank you.
This is uncanny im doing delts at home when Jeff popped up. Excellent!
I have just found a creative way to do that at home. With a broomstick and a resistance band - it works! Thanks!!!
Also lying face down on an incline bench works great for isolation and learning to activate those rear delts. Bent over barbell high pulls is a good alternative for the cable row.
Thanks, Jeff. I'll give these a shot on my next Back/Pull day. I'm a little apprehensive due to my full thickness rotator cuff tear but, as always, I'll dip my toes in the water first with lighter weights.
Do cable external rotations to warm up
I always struggled feeling my rear delts. Today I did 3 sets of Seated Rear W Raises and my rear delts were on fire! I am still feeling them! 😂 Thank you Jeff! 😀
Your video is a celebration of creativity and passion. Well done!
Only recently come across this channel, and just tried the dumbbell exercise for the first time and genuinely felt in exactly where I should. Excellent movement
Thanks man. I'm focusing on rear delts for a while, and those face pulls exercises improved alot my stature and i think is time for the next step
Face pulls = life
@@athleanxAnd i have more stability now on that exercise becasue of your video. And this video is too ggod.So my list is added with these new
@@athleanx Can the seated W raises be used as a substitute for face pulls? I'm a corporate professional on limited time so I can only afford to pick either one of the two. And I need my rear delts to grow...
That first one basically looks like a dumbbell face pull. Love it.
External rotation on my face pulls was a game changer for my troubled left shoulder.
Needed this video so bad.. Was searching for some real rear delts exercises, Don't know how my favourite fitness UA-camr got to know my problem ❤️🔥
Just what I needed @ the right time......answered question to myself about lack of progress......now I have 2 exercises/explanations to take care of it. Very nice timing.
Jeff...You truly are a blessing!!👌
After more than 10 years
I'm still learning from you
@athleanx .... If you see this: I have a question, more so in regards to physical therapy. For someone with Thoracic Outlet Syndrome, which exercises do you recommend doing and which do you recommend avoiding? My physical therapist said no more overhead press and no more military press and gave me some exercises to do like face pulls and some stretches, so I'm doing what she said .... but I'm honestly a bit overwhelmed when I walk in to my garage gym. 🤔
Please do a perfect upper body / lower body split series 🙏
Tried that straight bar pull while watching this! 👍🏼🔥🔥🔥🔥🔥
The straight bar is a game changer when compared to the V-handle when trying to hit the rear delts rather than making the exercise lat focused.
Whenever i workout or an just standing i feel like i have unbalanced shoulders. And when i do any exercise ij keep adjusting my shoulder blades. So pls will u tell me how can I work on it. Also I workout in my house. I do have access to pull up bar dip bar and free weights only.
just days after i started to think that i wanted to improve my rear delts jeff drops this video. nice
can the first exercise also be used as a corrective exercise to replace the face pull?
is it okay to do the rear delt row one at a time? I feel like I have better form that way, and the extra range of motion feels like it lights up the muscle more.
Yes just takes longer
My back day last week I used a long bar with handles at the end and did sitting rows. I’ve done them before, but after this workout my rear delts were unbelievably sore.
Used a pretty high pull.
For 40+ year old men, would it better to do higher reps with lower weight or low reps and high weights ( like 5x5)?
Jeff's 48, what do you think
Watch
5 Reasons You NEED to LIFT LIGHT Weights!! (Important)ATHLEANx
Watch
Top 5 Reasons You NEED to LIFT HEAVY!! (Important)ATHLEANx
Rear delt cable row ? I dig
I also dig the hip hugger row, and the W raise
Pull-Ups/Dumbbell Rows and Plank-Twists work for me....
Wow, these two exercises are excellent, thanks Jeff!!
Wow, what a good explanation of the exercise. I cant believe others trainers insist to do those exercises in a wrong rotation.
Great video, best channel on UA-cam regarding training!
Keep up the fantastic work🫶🙏
good. thank you. they look even better now
His back is insane
Thanks Jeff.
Wow I've stated doing both. What amazing feeling , especially the pull back wide and high!
Unbelievable feeling, certainly more going on then just your target muscle!
Wonderful stretch in the upper pecks too!
This is now my second favourite to double rope face pulls!
Amazing , ya got to do them.
Remember under the chin!!
OMG amazing feeling post !
WOW!!! Never had rear delt activation like with this first exercise...incredible,thankyou Jeff
Great points here thanks for this informative video!
Thankful for this channel in my journey! Appreciate the content Jeff.
@athleanx Jeff, thank you for another comprehensive video. If you could share something on rear delt/back impingement and how to prevent/correct it, it would really help us.
Is this program good?
Push:
Bench press: 3 X 10-12
7.5 X 12
10 + 3.75 X 8
15 x 8
Incline bench press: 3 X 10-12
14 X 8
14 X 8
16 X 8
Shoulder press: 3 X 8
10 X 8
12 X 8
12 X 12
Hammer curl: 3 X 8-12
10 x 10
10 x 10
10 x 12
Egyptian lateral raise: 3 X 20-30
Dumbell:
8 X 12
8 X 10
8 X 10
Superset:
Tricep pushdown + overhead extension:
10 X 12 7.5 X 8
10 X 12 7.5 X 10
10 X 10 7.5 X 10
---------------------------------------------------------------------
Pull:
Seated row: 3 X 10-12
Machine:
35 x 12
42 x 12
49 x 10
Lat pulldown: 3 X 10-12:
Machine:
28 x 12
35 x 12
42 x 12
Bicep Curl: 3 X 6-8
8 x 10
8 x 12
8 x 12
Brachialis: 3 X 8-10
8 x 12
8 x 12
8 x 12
barbell rear delt row:
5 x 12
10 x 12
12.5 x 12
Rowing: 3 X 10-12
10 X 12
10 X 12
10 X 12
Superset:
Face pull from high to low 3 X 8-10
10 x 12
10 x 12
10 x 10
X
Chest supported row: 3 X 8-10
6 x 12
6 x 12
6 x 12
---------------------------------------------------------------------
Legs:
Leg press:
30 x 12
44 x fail
51 x fail
Leg extension:
14 x 12
21 x 12
28 x 12
Calves:
0 x 12
5 x 12
7.5 + 1.25 x 12
Forearm curl: 3 x 8-10
8 x 14
10 x 14
10 x 14
Reverse curl: 3 x 8-12
4 x 12
6 x 12
6 x 12
Squats:
5 x 12
7.5 + 1.25 x 8
7.5 + 1.25 x 8
Abs roller 3 sets x 12
Or
Plank:
2 minutes
You know what 3 X 10-12 means?
Tried this first exercise and it feels really awkward. Used super light weights just to get the feel and I guess I need to improve shoulder mobility and rear delt strength a lot because it never really felt quite right for me
Thanks Athlean X for guiding people like me, I have enrolled in multiple programs from you and have benefited from all those programs.
If you can also do similar video for legs that will be great.
Keep up the good work.
Implementing that second one you showed it looks killer
Gracias por todo tu conocimiento compartido eres un gran profesional y una persona muy cercana . Tengo una duda ... cuando hay músculos acortados , desbalance muscular , falta de flexibilidad y estabilidad en algunas zonas del cuerpo como por ejemplo hombros , core ( estabilidad central ) , escapulo humeral , coxo femoral , pie y tobillo, pectorales , que podemos hacer? . Sería posible hacer un vídeo con ejercicios correctivos y algo de biomecánica de los movimientos en ejercicios específicos por favor ? Gracias y un saludo Super Jeff 😅 😊
We are not in Mexico
@@grigorirasputin425yo estoy en Europa y soy español...
Y es más , considero que antes de mover ningún peso por pequeño que éste sea , hay que acondicionar el cuerpo entero para empezar a mover kilos y entrenar en serio ... No puedes ir al gimnasio y desde el principio empezar con una rutina full body a hacer repeticiones y series sin preparar articulaciones, músculos,etc.
Igual mis palabras y su significado no son las apropiadas pero , si arrancas un coche con el motor frío y comienzas a acelerarlo y a hacer que trabaje el motor a toda potencia sin dejarlo que mueva el aceite y coja un poco de temperatura....lo vas a reventar en muy pocos minutos...
Igual estáis en los Estados Unidos pero las personas allí son iguales que en México o en el resto del planeta , Campeón , es necesario un acondicionamiento y un reajuste y preparación del cuerpo entero para evitar lesiones , un saludo 😊
@@Ernesto-jw8pb I am not Mexican
@@grigorirasputin425eres estadounidense tal vez? Hacéis las cosas diferentes allí ? 😊 Porque dices que no eres mexicano?... Los atletas merecen un respeto vengan de donde vengan y la gente que quiere empezar a cuidarse y entrenar merecen a un profesional como Jeff y sus buenos consejos...😊los inicios en todas las artes y deportes así cómo en los asuntos de la vida misma requieren de una base sólida...😊
Hi Jeff, what about inclined bench rear delt flys ?
Was waiting for this thanks for highlighting it
It's funny, intuitively, a couple years ago I started doing straight bar pulls like you show here and it really allows a lot of load on the rear delts and overall shoulder girdle.
Great range of motion, always feels good.
Perfect review and timing - today is upper back day🎉
Good variation techniques in this ! Thanks a bunch, Jeff !
Always Reliable ... Thanks Sir
The rear delt is in play when you do standard overhead press exercises as well as most upper back routines like rows and deadlifts ... even your trap routine will touch your rear delt. I have a nice pair of rear delts because of it and so prefer to invest that time on training something else.
Latihan yang mantap. Terima kasih berkongsi ilmu
How effective is rowing for building rear delts? I have a Concept2 rower and Bowflex adjustable dumbbells but I'm not sure what's the best method for building my delts at home.
cardio rower not so much because its more cardio. Dumbbells are the best you can row with them or do the rear raises
Skipped my rear delts this morning and this is the first video I see the moment I get on my phone 😅 Hit them hard right after.
thanks a lot! apparently i've never managed to hit these delts properly, after 3 sets it's the first time i've seen them pumped this much!
Daaaang facepulls got done dirty by that bar pull! Puts em at the end like an afterthought...
Hey Jeff, can we have a lower/upper body addition to the perfect workout series please? Also, a video about how to prevent "butt lift" on a bench press would be nice as well. Have a great week!
thanks dad! this one is not killing my gains
Awesome Info. as always Jeff
This is awesome, been working on rear delts recently, thanks!
Realest advice you’re ever gonna hear bros
Jeff is my hero 💯
love the videos as always jeff
Jeff , I am doing weight training + cardio since Six month , I lossed around 10kg body weight . But from past two month ,I hit plateau and my weight is stuck. My height is 6'3 and current weight is 91kg and bf% 30. Help me to lower the body fat percentage
I might try that first one by laying against the pad on an incline bench.
On the second exercise, what I like to do is to pause at the bottom(in extension) for one second and pull laterally with the elbows almost fully extended, like I am trying to rip the bar apart , gives more load to the rear delt in extension and a crazy burn.
I wonder if the modified seat cable row is useful for stimulating the traps to grow.
Maan... who have this second machine in his gym? it's always comes from the middle, not from the bottom.
I have been bending completely until my abs touches my thighs n do the same movement as you mentioned for the rear delts (the first variation). I'm hardly 7 months into strength training but yes I do feel my rear delts while doing this workout.
Started doing your double rope face pulls 6 months ago.. still never been able to get on two ropes at a gym lol
It was great and useful video, thank you
Hey Jeff, I love your videos and have been inspired by Jesse’s transformation especially in relation to the changes that he was able to his posture. I know that you always stress the importance of the upper back and the importance that it has for shoulder health. I personally have a lot of issues with this due to an old lifting injury which has left my scapula weak and my upper traps tight and overcompensating for the lack of stability. I know that you have many videos discussing how to strengthen the the upper back and videos that also discuss how to fix a winged scapula and my understanding from those videos is to proritize flexibility first and then go into strengthening. My question is what is the progression of those two in relation to each other especially when trying to take away tension from the upper traps? Should I be doing both at the same time or prioritizing one over the other? I was also curios if you had any advice how how to prevent the upper traps from taking over especially in seratus work?
I'd definitely suggest taking a two-pronged attack on this issue. The reason being is that the strengthening can act as an "active range of motion" assist to obtaining more flexibility.
Thank you that is very helpful. With that the strengthening should i be prioritizing more serratus or lower trap and rhomboids?
uhhh just train them to the best of their capabilities
Those seated rear delt rows combined with lu raises (search those up if you've never heard of them) resulted in the best shoulder day I've every had. The pump was immaculate.
You sound awful, but look great! Zero loss of quality despite your voice being a giveaway that you're not feeling your best. Appreciate you and your dedication to putting out the best material
Please we need more full workouts like the shoulder video
Thank you so much
Really needed this one
Had been doing bent over reverse flies, but will be trading for your first exercise. I could feel a big difference.
The reverse fly is common, but it's also not nearly as effective at developing the rear delts for the reasons shown here. A switch could deliver exactly the gains in the rear delts you haven't been able to get til now.
My shoulder always clicks n pops when I do bent over fly's, so hope these work better..thanks!
Thanks for this just what I needed
Great tip. I’ve been lacking my rear delts, for 3d delts. Thanks
Hell yeah. I’m going to the gym right now!
Those cable rear delt high pulls are genius
Great video! Glad you clarified that lack of face pulls. I saw a video on EAA's vs BCAA's. The video recommended EAA's as a supplement for when someone doesn't eat enough protein, but not BCAA's. In fact most things I have seen or read state BCAA supplements are not useful as you get more than enough from eating meat. So, I wonder what the difference would be in taking a BCAA supplement vs a EAA supplement. I looked at the label of the recommended product and oddly it only showed vitamins and minerals, and of BCAA's. No EAA's were listed. So, I am left to deduce there is no actual difference. So, give me the no BS answer. Thank you!
EMG still shows a lot of activation in the traps. Eliminate this by leaning face down on a bench at 45 degrees, pronated grip on dumbells bringing them straight back will completely isolate the rear delt..
You know what the traps functions are?
Another amazing excellent video Jeff Thank you ❤
Nuts and seeds are high in healthy fats, fruits and grains are high in carbs. Protein is not a problem because of supplements and some food options. My question is: if you were plant-based, Jeff, how would you eat to gain lean muscle and maintain it?
Jeff i like the new channel logo. Happy hollidays.. thanks for the hypertrophy band workouts on your site! Im using and loving them. Gains have been solid and consistent. Ask for nothing more than needed!
Thank you, sir 🙏