3 Exercises to Build Your Rear Delts FAST - Banded Rear Delt Fly

Stop neglecting your rear delts! Here are 3 different variations of a banded rear delt fly that I use all the time to get great engagement and hypertrophy in my rear delts!
Resistance band rear delt flys are some of my favorite rear delt exercises because I can hit different angles without worrying about being limited by gravity or machines to get the exercises set up properly.
Also, because resistance bands have progressive resistance (i.e. the further I stretch the band, the more force they put out), I'm able to get muscle contraction and engagement at the top of each rep.
In this video, I'll walk you through how to do resistance band pull-aparts, single arm rears delt flys with an anchor, and bilateral rear delt flys with 2 anchor points.
These 3 exercises are always at the core of my rear delt training because they are simple and very effective. You can also modify them by changing your grip from overhand (pronated) to underhand (supinated) the create more shoulder external rotation and work on your mobility, as well as bringing other upper back muscles like the lower traps and rhomboids into the exercises.
Furthermore, the single arm rear delt fly will help you to get maximum range of motion while also bringing in your core and cross-body stabilization muscles.
#BuildYourRearDelts #ClenchFitness

[@regguy1296]

Great content . At 66 and still working a trade full time , your videos and products are essential to my job performance and keeping the chance of injury minimized . I truly appreciate your common sense approach to maintaining strength and range of motion . The resistance bands don't pull on joints and tendons on many of the necessary execises that bar and dumbells do. As I've gotten older this becomes more obvious .

[@ClenchFitness]

Thank you! I really appreciate your comment! Glad we could help!

[@bibbaaah]

Thanks for showing the band pull apart. I've been doing rear delt flies but felt like I wasn't doing the correct technique. I tried the pull apart and felt the right muscles working almost instantly.

[@ClenchFitness]

Excellent! Glad we could help!

[@misterbaleize]

A fantastic presentation, thank you - clear, concise intructions delivered in a manner so that even I could understand them!!

[@ClenchFitness]

Appreciate your feedback! Glad it was helpful!

[@steveweaver9389]

Thanks mate like all of those movements.

[@Giterdonek1]

Nice video, thanks

[@ClenchFitness]

Thanks for watching!

[@CasualGamerNoob]

Great video, thank you! ❤

[@ClenchFitness]

You're welcome! Glad it was helpful!

[@christianpelczarski8137]

I only do a variation of the single arm rear delt fly b/c I prioritize working the muscle's stretched position or the ROM's early phase. I'll deemphasis the ROM's end-phase/ muscle's contracted position just b/c I'm seeing consensus that the ROM's early phase is the most productive for hypertrophy. After the some full-range reps I'll focus the rest of the reps on doing like 60-70% early phase partials. Thanks for the all the vids!

[@Rekke_yt]

Great video!

[@ClenchFitness]

Thanks!

[@binslick1000]

Excellent content, as always.

[@ClenchFitness]

Thank you! What would you like to see next?

[@binslick1000]

My favorite

[@MarcosMaquedaAlonso]

Thank you bro, you're a good man

[@ClenchFitness]

Glad you liked the video! Thanks for watching!

[@FitFighter15]

First thing I just noticed that you literally look freakishly STRONG..

[@binslick1000]

The pull aparts are the best.

[@ClenchFitness]

Definitely a good one!

[@cjmoore7240]

Excellent video as always! I always learn a different technique that I can use. Thank you and KEEP ON ROCKING!

[@ClenchFitness]

Thanks CJ!

[@rayyu5545]

Thanks for the exercises! I have a question - when I do first 2 I feel that the back of my neck and upper traps are engaged and I don't think I feel my delts engaging. What I might be doing wrong?

[@poptartz911]

For the resistance band pull apart can i grab the end of the loop on both side of the resistance band and do the resistance band pull apart safely? doing shoulder width is too difficult for me.

[@crookedriverranchman]

Another great video
Thanks

[@ClenchFitness]

Thanks Dennis!

[@marklevine5844]

ty big b

[@ClenchFitness]

🙏

[@andrewevans7992]

I use cables plus reverse pec machine and my delts get on fire but when i use bands it lites up my middle back n traps more

[@m1ke896]

Are those safe to do if I have history of proximal bicep tendon problems?

[@ClenchFitness]

We always recommend consulting with your doctor or physical therapist on whether an exercise is safe for your specific condition.

[@pedroramirez5154]

Can you please let us know where can we find the band handle?

[@ClenchFitness]

clenchfitness.com/products/clench-band-handle?variant=20165667192905

[@francoishofer9254]

Merci !

[@ClenchFitness]

Thank you so much!