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How to Build Your Rear Delts (NOT REVERSE FLYS)

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Rating: 4.0; Vote: 1

If you are trying to build your rear delts you need to understand how to hit the muscles in the most effective way you can. In this video, I-m going to show you how to use a single exercise and a single dumbbell to build bigger rear delts without doing reverse flys. The issue with the reverse fly exercise for building your rear delts is that it relies on the use of horizontal abduction rather than the more effective horizontal extension motion. Think of it this way. In order to get a muscle to grow you want to subject it to the maximum amount of contractile force that you can. A muscle that you can get to it-s maximally shortened position is going to be more effectively stimulated than one that resides solely in the mid range of contraction. If you perform dumbbell reverse flys for your rear delts you are never shortening your posterior deltoid as much as it could be. To get to this point you need to focus more on getting the elbow behind your torso. This is called transverse extension at the glenohumeral joint. Here-s the even better part about this. On shoulder day (or whenever you are training your shoulders, you can incorporate this direct exercise for your rear delts using a very focused contraction and lighter weights to ensure you do this correctly. Beyond that however, you can add additional volume by hitting them again on back day or pull day. You see, the act of transverse extension can be easily incorporated into your back exercises like the lat pulldown, rows and one arm dumbbell rows. Take your last set of your normal back exercises and lift the elbows and allow them to drift away from your sides to take the focus off of the lats and put it squarely on the rear delts. This additional volume using heavier loads will be a nice compliment to the lighter more direct work that you are doing with the exercise shown in this video. Speaking of that rear delt exercise, here is the key to performing it correctly. You want to lean against something like the dumbbell rack so that your torso is angled forward without angling too far towards parallel. From here you want to focus on pulling your elbow up and out to the side while simultaneously supinating your forearm. The forearm movement is not meant to engage the bicep but rather to assist in the external rotation of the arm as you raise it up. The posterior deltoid is capable of helping with external rotation of the shoulder and will be maximally activated when you combine the extension with rotation. Hold the contraction for a brief moment at the top and try not to cramp up. Many who try this movement for the first time will feel an intense muscle cramp because they have never fully been able to get this small muscle to reach such a shortened state. That is ok. Just work on building up your strength in this position and you will see your rear delt growth follow suit. For a complete workout program that overlooks no muscle and trains your entire body like an athlete, head to and get the ATHLEAN-X Training System. There are no unimportant muscles in the body. They are all there for a purpose. In the case of the rear delts, they are providing more than just symmetry to your shoulders as they are key to maintaining the health of your shoulders in the long term
Date: 2022-04-22

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Comments and reviews: 10

David
Jeff, I use the 2 hand seated cable row. Didn't see you mention that in your video and it actually works excellent. And like you say, I flair the elbows out on those pulls and at first it was very hard to do. But now I'm pulling in that same direction with a lot more weight and starting to see results. You should put that in a video so everyone else can get the benifit. It's a lot harder especially at first to do it that way, but it hits the real delts in a big way!
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Kushagra
Just gave it a try with 5kg dumbell. Just after 1 set with 5kg dumbell i can tell the contraction I've got is insane. No exercise have ever felt this good ok rear delt. Let it be rear delt fly, reverse pec deck or any other exercise. Damn I'm expecting some good growth on my rear delts now.
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tazzletrooper
I know this video is 4 years old so you probably wont see this but i just watched this video today i have been struggling with my rear delt targeting i tried this today man your brilliant this lit my delts right up very happy. You have been my main source of knowledge. Thank you jeff.
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Nick
For God so loved the world that He gave His only begotten Son, that whoever believes in Him should not perish but have everlasting life. For God did not send His Son into the world to condemn the world, but that the world through Him might be saved. John 3: 16-17
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Alapati
While shooting this video or any other video per se don't you get muscle imbalance while demonstrating the exercises to us since you just focus only on one hand or one part of the body and at least you do 8 reps
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atticus
This dude has ruined my favorite sit down lazy workouts. Gee thanks jeff! Making me actually work out. I wanna sit down amd watch tv while building gains. please make your top ten lazy workouts!
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Jim
If you are going to do this exercise in a commercial gym please do not do this at the rack. Working out on top of the rack is rude to others in a busy gym. Get a bench and lean on that.
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alphamale3141
Many videos ago Jeff told us to NEVER place one knee on a bench in order to perform a bent over, one handed, row because of the increased risk of a hernia. I-m confused.
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Eric
My rear delts have always been so pathetic! And yes, you guessed it, I have always done reverse flys. Thanks for the insight on what it takes to really light up my rear delts!
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Nathan
Go dig a hole in your back yard 6' x6'x6' then fill it back in and tamp it down. Do this 5x a week and I promise your back will look better than Jeff's. Cuz mine does
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