Rear Deltoid Workout (MASS AND STRENGTH!)
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- Опубликовано: 14 окт 2016
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A rear deltoid workout is often one of those things that gets overlooked in favor of exercises for the front and middle delts. That is a big mistake as you will see. In this video, I show you a complete rear delt workout that will help you to add mass and strength to your rear delts that will not only help you build a boulder shoulder but will protect the joint as well.
The shoulder is one of the most delicate joints in the body. It has plenty of range of motion, which makes it vulnerable to injury if not properly balanced. We have a tendency to get incredibly imbalanced between the muscles on the front of our shoulder and the back side. When this happens, the shoulder will become rounded forward and the muscles of the rear delt and scapula will get weak and overstretched.
You need to combat this weakness with a rear deltoid workout that is balanced and helps to build more mass and strength in the muscle. This starts with a quick assessment of your rear delt by looking at the posture of the shoulder in the mirror. If you have a very rounded shoulder, you likely have allowed your tight pecs to create a weakened rear deltoid.
Likewise, if you experience soreness and trigger points in either of your rear deltoid muscles, then you are dealing with a weak muscle that has allowed the spasms to form as a way of creating artificial stability in a joint that is lacking in it.
Once you have determined that you need to work out your rear delts more, you need to know how to best attack the muscle for maximum gains. First, you must hit the muscle head on with a direct exercise that can hit all three function of the rear delt. You want to extend the arm behind the body, horizontally abduct the shoulder and get some external rotation as well. The “W” raise is a shoulder lateral raise variation that will hit the rear delt head on.
Keep in mind that you will want to use lighter weights on this shoulder exercise to make sure that you are not compromising the integrity of the rather small rotator cuff muscles. Aim for 4-5 sets of this exercise done for 12-15 reps with a good squeeze or contraction on each and every rep.
From here, if you want to add mass to your shoulders you will have to increase the weight that you are using. The use of indirect rear delt exercises comes in so effectively here. Start doing more one arm dumbbell rows, bent rows and seated cable rows to build massive rear delts. The key however is not just doing the exercises but the way you do them. Allow your elbows to drift upwards away from your sides to target the rear delts even more.
While you would keep your elbow pinned close to your sides to target the lats, you want to allow them to stray from the sides to get the rear deltoids. It is tips and techniques like this that not only take your gains to the next level but allow you to get there faster. If you are looking for a complete workout program for more than just your rear delts, be sure to head to athleanx.com and get your ATHLEAN-X Training System.
For more exercises for the rear delts and workouts to build boulder shoulders, be sure to subscribe to our channel here on youtube at / jdcav24 
Хобби
Lets face it. Jeff, is by far the best in the form of any information needed for all of us to get a better body and faster safer results. He leaves every other fitness or gym channel... STANDING!!
Look at his channel. Packed with free information. And he does not try to push his products too hard. Just a fantastic generous man. Generous because of all his free knowledge. Just a genius and i thank you sir!
welshdragon2008 its a shame you dont know david marchante, the owner of PowerExplosive channel, a spanish channel that explains with the same or even better quality and release the info sources.
stfu! take your stupid racist comments somewhere else!
Mark Richardson who the fuck are you? Fuck you!
well that took about 5mins to go south....
lol, a hockey player said that on national TV.
Jeff is that one gym teacher in high school that everyone liked.
Vishal Ramotar yea I wish he was my teacher
Except he's not a gym teacher, he is a world class athletic bodybuilder, licensed certified gym trainer, competitive elite sports coach, holds a medical physical therapy (PT) degree, is founder of AthleanX, a company business and gym that sells workout programmes, supplementations, and equipment, and is a RUclipsr with millions of subscribers.
Zetsuke4 except that everyone got bored halfway into reading your 5 page essay.
Damnit I wish he was my gym teacher
@@rbanerjee605 Not at all, Lowde!
You know when Jeff brings out the muscle markers shit's getting real
True Hayden Rouse
The Potato industry ! They would probably cost us about $2000
+The Potato industry ! For a second a thought this was vegan cheetah channel.
Hayden Rouse
He has a good muscle.
Hayden Rouse Don't know. Why i'm laughing the hell out. 😂😂😂😂😂
Jeff can absorb protein from air.
You are right
He will absorb from each nostril to prevent muscle imbalaces, lol.
@@bri-manhunter2654 LOL
Burzhun Burzhunov that was a very gud one
Stupid af
W-Raise: 2:30
3 other exercises: 4:07
Lol
Lol
A W - raise is not the same as an Urlacher?
@@shizuokaBLUES lighter weight, differnt hand position. Shorter range of motion. But basically.
@@WuClear that’s great to know thanks much
This guy is changing the game. Too many broscience youtubers online these days. As a qualified physiotherapist myself in the UK let me tell you this guy is handing out invaluable anatomical/training advice which far surpasses people such as Rich Piana.
Yeah, we need more people like him, I'm always hearing broscience facts everywhere, even under my roof
And it's time I think we got rid of it
you never fail to give out correct information Jeff. You're channel truly is one of the best fitness channels. should've talked a little more about muscular imbalances doe
yup. i love his vids.
He's a gift to mankind
it really feels like it to me lol
@@elialeiba1344 then
i finally found a video which is straight to the point,he point out every single details that we need to know/understand,also he's being very clear on what kind of exercises that can help to build rear delt,nice one.
Jeff - I injured my shoulders doing something stupid about two weeks ago. I would like to thank you for your extensive coverage on shoulders and shoulder injuries (exercises to use and shoulder warmups). Thanks to your tips not only did the injury heal any joint ache or iritation I had before (basically my entire lifting experience) is absolutely completely gone..
Thanks man! :D
Yo Jeff. please do a neck video. by far the most underrated muscle group
dont you wanna train your tongue too?
Ayub Alom you mean your traps ?
check alphadestiny's channel for neck advice
I'm subscribed to Alex. But Jeff always comes up with next level shit. A video from him about neck would be great
***** your ignorant as fuck mate
This came to the absolute best timing ever, i just went to physiotherapy because of a shoulder pain which makes me unable to bring my shoulder in a "normal" proper position. Big thanks keep up the different and amazing work!
Really needed this video, it's like you know exactly what I need at just the right time. Thanks, Jeff!
THANK YOU! I was literally looking for a good video on these muscles for a week now. Always can count on Jeff to give me the kick in the ass I need
W raises are brilliant, i always feel my rear delts being worked when i do em at the end if my chest and back day, very effective exercise, thanks jeff!
Jeff is an absolute legend. I have been watching this guy for the last month , gathering the tools to follow his instructions!
jeff you are literally the best person in the world. i wish more people were smart and on point with the time they spend explaining things.
by far the best fitness advice
When he starts writing on himself..
things are getting serious
He bob tossed himself
This dude is an absolute legend. Such a lack of science and intelligence in the training arena and this dude picks up all the slack. I am a small guy and have serious issues with injury and weekends in very particular muscle groups. I have never been able to commit to training and strengthening until seeing these vids !
So impressed. Many thanks J
So kind of you to share your knowledge and help others enjoy fitness!!
I NEED this video! I've had a hard time working my rear delt!
J, Ludwig b
It just feels like i don't have muscle there at all
I know this is an old comment but same. Even though my posture is perfect when standing up (nowadays, anyway) it still looks like my shoulders are rolled forward because I have some muscle built up on the front part of the shoulder, but unknowingly COMPLETELY neglected the rear
@@Honath Don't flex normally, when flexing your arm should go back further so your rear delts can pop up. Also bent over side raises are really building my rear delts. Go 10-15lbs (4-6kg) 3 sets of 12 with 1 min rest in between and you'll feel the burn :)
Oh I have a saying,
You have to do it wrong before you can do it Right
And
When you train a new muscle you won't feel it intill it becomes devolped
They reason why I say you have to do it wrong before you can do it right
Is because you have to feel the muscle before you can do it right
Starting to train a muscle that was previously ignored is difficult because you don't know if your doing it right
But just keep going be patient and it'll devolped and start to feel without you even realizing it
Thank you Jeff! I used the hand positions and movements, and felt it more in my rear delts than ever before.
This couldn't have come in a more perfect time! Thanks for the video, keep up the good work
Please do a muscle Marker segment on Hamstrings and Calves!!!
Has Jeff gotten bigger or what?
Marcquez Parker He has improved his abs as well.
Marcquez Parker he upped the tren
he is drinking his mom's milk
pause
He has Increase the roids dose lol
Excellent work. I love how you use the proper method to work a muscle which is start off light and simple before moving onto heavier compound exercises that will grow and overload the targeted muscle
Jeff, awesome content. Always stoked to hear ways to keep things balanced and healthy while getting stronger. I'd love to see a video on speeding up recovery, dealing with muscle soreness, etc. I know you have done videos along these lines before but any tips and tricks beyond well rounded nutrition and adequate rest would be super helpful. Things like ice/heat therapy, stretching routines and when to incorporate them, k tape, etc that will help deal with muscle soreness and allow more frequent training while staying healthy.
with all the b.s. that u can find on the I term at on how to do stuff. I seen your channel come across my YOU tube feed. I help my son who likes to lift with me an as u say I am now starting to train cause before i was just working out. but watching your videos helps me explain stuff to son who likes to lift with dad. He is 8 an al ready a solid built youngster. I appreciate how simple u break stuff down an at the same time throw other ideas into a mix of workouts that can be utilised to a person that gets burnt out on a simple routines. JUST thought I would say thanks.
Hope u can read in between phones auto corrects. smart phones that make the person look like a dumbass. lol
Christopher Payne thanks, its me, your son
Your 8 year old son is lifting weights already? I'm not a doctor but that may be too young to begin weight training...
Bob S
o understand what u are saying. he does not do it as a hard training thing but does light weight training occasionally. I know when people hear that they picture a dad going over board but I don't push him on it as a every day thing. just as a couple times a month he likes hanging out with dad an doing as dad does. but its teaching him at a young age on propper form an so fourth.
nice vídeo ! great information
Jose Moreira
This is man is out of this world. Giving us so much knowledge for free.
Beautifully said Jeff. I've been trying to round out my rear delts for a little while now and this video was super helpful
I just did delts well gotta do them again
Face pulls help work the rear delts.
YTuberosity he’s got a video with Jessie about his posture where he shows a variation of the face pull for the rear delt. I enjoy that one and now I always do it
the W raise and facepulls are basically for the same muscles
I agree. I achieved reasonable gains with face pulls. The key is the correct movement to isolate the rear delt as much as possible.
What if you don't have face pulls at home or any cables
@@raithtarrant2046 w raises
Three years or ten. These strength advices are as good as new. Golden
i literally started throwing in more focus on rear delts yesterday!!! This vid is exactly what i needed, appreciate it sir!!!
Who else likes the videos before watching
me
same
Me.
You can always expect good, scientifically backed videos from Jeff.
He's never let me down.
I do
+Akira “JYoSieFuS” Simpson Agree!
Hands down best "RUclips fitness expert"!!! I only put that in quotes because you have clowns like Blaha who swears he's a guru. Jeff is a rare actual guru!!
I agree no steroids here with Jeff , but he has bad genes.
Never fail to disappoint athleanX I love this channel
Doing the 5 point shoulder warm up followed by these exercises, with low to moderate weight, really sets my shoulders on fire.
What's really crazy is the mind muscle connection Jeff spoke of early in this video. It's just wild. Thanks again for these awesome tips Jeff. You're making this 66 y/o happy and helping me with my weak shoulder's more than I could have ever imagined.
damn jeff is so smart. I have pain in my rear delt and it is tender to the touch.. so I should strengthen it.
Yes I no longer feel the burn in my traps 👌👌
As always, a terrific video with clear intent and directions. Keep 'em coming, Jeff.
Pearls of wisdom from Jeff once again!
Jeff tricking us to do a fancy face pull
George Floyd is still alive and breathing?
damn I'm early lol... and its the perfect vid...
Jeff, thank you for all that you do. You are the very best. This video is exactly what I needed. Still in awe.
Awesome advice as always Jeff! Thankyou for the anatomical breakdown. I feel like I have such a better understanding of my body after watching you channel.
thank you so much for the video could you please show us how to target neck muscles
this comment gave me cancer
Join metal band and swing your head up and down like crazy.
What about bendover side raises for rear delts? i do that a lot, you can do them in various angles aswell
that doesn't actually put any mass on the rear delt, Rows and compound movements are FAR more effective!
Try Snatch Grip rows, the OVERLOAD the rear delts
Blogofanclub i agree , single arm dumbbell rows worked great for me.
Jeff the BEST in the business, still so humble to say I hope this was helpful. Legend never change
I would love to see a video series on sport specific diet considerations. Distance runners, sprinters, powerlifters, martial arts, etc. I really love these videos that teach little-known tid bits for certain muscles or movements. I've done a LOT of lifting, but without ever having been taught to lift, just experimenting with myself, I never realize most of this stuff - I just learned the "right" way to do an exercise in the gym. Jeff teaches me 3 or 4 "right" ways to do it.
4:00
Its Main lmao THANK YOU
you know how he be in every video thank you
Can you do a video on what you recommend doing when having a herniated disc
+The Potato industry ! He has several.
deficit deadlifts
SOL Mr. Yanni, SOL. Rest, resveratrol and maybe surgery. Get used to isolation machines.
rest, or you'll further hurt yourself
Seeking medical attention.
Jeff, can't thank you enough for these videos. As soon as someone mentions resistance training, I fwd them your channel
You are awesome! I have been following you for almost a year now and I can really see the difference in my body. thank you so much.
When you see that musclemarker area is smaller than his real rear deltoid area :)
i call it the cavalier raise!!!! omg if he actually responded i would die!!!😀😀
Thank you Jeff! You always come through. I appreciate and respect your knowledge and professionalism.
Really like the speaking style ,the clarity, and the knowledge presented by this guy. Thank you
why does Jeff look like he's in a Post-Hardcore band
Israel Sanchez Haha, yes. Yes he does
way too jacked, though
I alwaysss START with rear delts!!
The Potato industry ! i was atart with my dick
^ please dont breed
Wabbo Cool....ur def on the right channel for that....this is athLEAN x not fatfucks R us
KevinWood44 lmfaoooo
Wabbo lol he was kidding too though
Thanks Jeff! As always your videos are very informative. And this one pertains to the imbalance I have. will take your advice on this one as I have with many others and i'm sure it will help me with the weakness I have in my rear delts. Keep the videos coming bud. Great job!
Thanks for making a much needed video Jeff
Wide pull ups is good for rare delts
he is talking specifically about movement in the horizontal pulling plane, not the vertical plane.
thats true. but sadly not all people can perform wide pull up in a good range of motion. that's why jeff explain it with movement in the horizontal pulling
Rare delts are extremely hard to target, or even notice. Most people don't even have them.
+jesuguru very true
jesuguru I see what you did there xD
I hate my left shoulder. It popped o er a year ago and has had pain ever since. Some nights i wake up crying it throbs so much. I hope working out helps
Have you seen a doctor? Please do if you haven't yet.
Gold Vulcan go to the doctor
Do not do that high boy exercise. That super contraindicated for your shoulder. He really should not be showing ballistic exercises like that to such a broad audience.
I don't have money to see a doctor. I just can't afford another bill. Its not a severe pain but and it doesn't bother me to much during the day. It does keep me up some nights and I do notice it has less strength. This all happened over a yr ago. I shoved a board overhead really hard and felt a pop or tear. In my limited knowledge I assumed it was my rotator. I dont know im just tired of it.
Gold Vulcan i hope you get better :)
This guy knows his stuff. His channel is all I watch for lifting advice!
Thanks Jeff, these are the execises i needed the most. God bless
When i see rear delts, i only think of face pulls. 2019?
nah m8 :)
am I the only who thinks that Jeff is reading my mind of what to train
i think he just knows enough to answer the questions were all thinking
Man I'm from Greece. Your methods should be in gym classes. You've brought evolution on any level. The best gym channel so far without exceptions !!!!!!!!!!!!!
Jeff im 58 yrs old and have had several shoulder surgeries due to not exercising my rear delts or doing shoulder exercises incorrectly
Watching your videos has helped me tremendously to learn how to break bad habits and get better posture.
I want to thank you for your videos they've been very helpful and your knowledge is greatly appreciated
Thank you again
Do more full body shots nice to see what feet are doing
blownonpurp they're probably on the floor
i laughed a small, kind off "hmfhmf" laugh.
george kounnas is he in a lunge position squared up? Shut your bald fuhkin mouth.
Someone has a foot fetish ( ͡° ͜ʖ ͡°)
Swole Osteen
Denzel Sumlin lmao this is so good. Such an underrated comment
Jeff you're awesome! Been looking for a rear delt video and you never let me down thank you 👌🏽
Jeff, you..... completely changed the game for me. Thank you Jeff.
Which bodyweight exercise would do this?
big Ed archers?
The Potato industry ! those are not bodyweight.
inverted rows. with the high bar/ring position
Lie on your back on the floor. Use your elbows as touching points and press them into the ground lifting your torso. Kind of like push ups for back. Dunno if you get my description. lol. It's a tough exercise though.
The best of the best, plus training *rotator cuff*: *Ring Face Pull*. Daniel Vadnal from +FitnessFAQs has a video. Just yesterday I trained with them and I have a pretty good DOMS.
band face pulls too?!
Nope, it literally doesn't put mass on the rear delts
best isolation for rear delts
Paul bee face pulls are the best exercise for rear delts in my opinion!
Good. I'll keep doing them. Thanks
Jeff, I have been waiting for a video like this for a while. I'll put this new information into use as soon as possible. Thanks.
You just described my shoulder issues in seconds and gave me a realistic plan to address them. Thanks Jeff!
Tom Cruise is Jeff Cavalier's biological father.........
Ok why dont we all admit what we've always thought but never said out loud.
Jeff uses ALOT of hair product, he got a tub of gel next to his tub of whey.
SubnetMaskedMan he mentioned once that his wife is a barber so of course his hair is always on point lol
So many amazing vids. I needed this one.
Thanks so much Jeff. Its almost like you were reading my mind. I was looking for different variations to target this muscle and this video popped up in my feed. You're always very insightful and always give safe advice. Keep up the good work. I really enjoy your videos and thanks again.
I have found a number of helpful video clips to assist men with my exercise routine. This guy is at the top of the list for explanation clarity and identifying exercises that I can actually do.
Speaks too fast, need to slow down
The best thing that happened to me was going to a physio in 2013 with an injury, he told me change my routine and check out At Lean X, I havent been disappointed once since, greetings from Ireland Jeff and thanks
Amazing video and information. Thanks a bunch Jeff.
Jeff, you changed my life man. Lucky to have u.
I love your channel, i ve improve my english and my healthy whith you. Sometimes i lost and couldnt understood eveything, but anyaway, thanks you, from Argentina!!!
Great explanation of how to increase the mass of the rear delts. I've also added in a one arm rear delt cable fly as a finishing exercise for rear delts.
added to favourites. I'm going to watch this a dozen times, i'm going to incorporate it, and the results and benefits are due to you. Thanks heaps Jeff
Great video, Good information presented professionally.
Thanks for the pointers Jeff. this will definitely bring out that 3D look on the shoulder. much appreciated.
I watched it again, much needed, thanks! And even way more simple than the other videos I watched.
Excellent Information Jeff. Anatomy, function and technique tutorial on rear delt was awesome.
Always can get the best advice here at Athlean X thank you Jeff
Love the videos, they really helped take my training to the next level. However, you always mention a lot of exercises and also emphasize short workouts. I'd love to see a video about how to split up training and muscle groups during the week as well as when to switch up exercises
Man, I wish I knew as much as Jeff! He already taught me 6 new workouts that I've been utilizing.
By far the best fitness channel on RUclips 👌
Thanks Jeff; this is what I've needed!