How to Unf#k Your Rear Delts (Backed by Science)
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Date: 2025-12-12
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Comments and reviews: 20
greggieguygood
Muscular stance, nope: relax lean a bit forward, pretend bird getting ready to fly, relax find delt. No trap rotor help. Once I figured this out, 3 yrs later, muscle striated one big one 7-8 little ones. And what he said maybe, I’m just chiming away my back is busted so my car is locked in the place, I did have a lot of shoulder problems and attention never leaves my shoulders or my core. I need surgery just putting that off. I sim race 3-4 times and the wheel makes you work the shoulders. I lean walk all the way like under a low bar squat. I hang and wiggle- hip mobility I have one freaky cns- root nerve is pinched so bad there is no back pain but the phantom savage into hip. Fitter looking in some ways give the old man a slap on the back yeah didn’t make it too far away so sorry passed along da word
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Muscular stance, nope: relax lean a bit forward, pretend bird getting ready to fly, relax find delt. No trap rotor help. Once I figured this out, 3 yrs later, muscle striated one big one 7-8 little ones. And what he said maybe, I’m just chiming away my back is busted so my car is locked in the place, I did have a lot of shoulder problems and attention never leaves my shoulders or my core. I need surgery just putting that off. I sim race 3-4 times and the wheel makes you work the shoulders. I lean walk all the way like under a low bar squat. I hang and wiggle- hip mobility I have one freaky cns- root nerve is pinched so bad there is no back pain but the phantom savage into hip. Fitter looking in some ways give the old man a slap on the back yeah didn’t make it too far away so sorry passed along da word
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Hawlkeye-e9p
hilarious, at 19 i looked just like cutler. blonde hair and all. same body structure but i didnt do loads of gear, explode my body and get gigantic. its just wasnt on my bucket list. how ever i am 6f2 at 55 230 lbs now and do an 11 day double split.
im not trying to get giant. im very comfortable with my current setup. 35 waist and 57 in shoulder so im doing very well. and to this day i still hate leg day. move on its just part of life. honestly i would say high d3 magnesium and beef organ capsules are the fountain of youth. when i say high d3 im talking 100 mg p dl on my blood test. and once a week apply 5000 iu to my scrotum before bed. im not joking. all other markers are on point. natural test is 894. check that out.
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hilarious, at 19 i looked just like cutler. blonde hair and all. same body structure but i didnt do loads of gear, explode my body and get gigantic. its just wasnt on my bucket list. how ever i am 6f2 at 55 230 lbs now and do an 11 day double split.
im not trying to get giant. im very comfortable with my current setup. 35 waist and 57 in shoulder so im doing very well. and to this day i still hate leg day. move on its just part of life. honestly i would say high d3 magnesium and beef organ capsules are the fountain of youth. when i say high d3 im talking 100 mg p dl on my blood test. and once a week apply 5000 iu to my scrotum before bed. im not joking. all other markers are on point. natural test is 894. check that out.
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jeffadams5413
Found this too late. I had to have shoulder surgery last year because my right scapula does not move correctly. The more I tried to exercise my shoulder the worse my pain became. Had surgery and when I began PT my therapist said I do not move my scapula in the correct down first then contraction. I had to train my scapula to move correctly. And now my rear delts are growing and I have fixed my shoulder pain. Ryan you are spot on as usual. You must isolate the felt contraction but you must get the scapula out of the way first
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Found this too late. I had to have shoulder surgery last year because my right scapula does not move correctly. The more I tried to exercise my shoulder the worse my pain became. Had surgery and when I began PT my therapist said I do not move my scapula in the correct down first then contraction. I had to train my scapula to move correctly. And now my rear delts are growing and I have fixed my shoulder pain. Ryan you are spot on as usual. You must isolate the felt contraction but you must get the scapula out of the way first
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Skyfire1031
So I do rear delt abduction on the seated abductor machine for legs but I use it for my rear delts. at planet fintess yes planet fitness (have to do what I have to do) but I sit in the chair and have my arms locked against the padding and protract my arms back as in what your doing with the rear dealt abduction cable flies but seated to concentrate and overload with weight I’d have to send u a video
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So I do rear delt abduction on the seated abductor machine for legs but I use it for my rear delts. at planet fintess yes planet fitness (have to do what I have to do) but I sit in the chair and have my arms locked against the padding and protract my arms back as in what your doing with the rear dealt abduction cable flies but seated to concentrate and overload with weight I’d have to send u a video
reply
DaisyDaddyy
Ryan, on another video you said you took 20 or 30 mg of test everyday, subcutaneously. I don't remember which dosage. Can you tell me the ester and what size syringe you use I'm 53 and don't want the large swings that comes with IM injections. I have been considering Trt with a test of 320 for about four years. I would rather do it the way you described. Thank you
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Ryan, on another video you said you took 20 or 30 mg of test everyday, subcutaneously. I don't remember which dosage. Can you tell me the ester and what size syringe you use I'm 53 and don't want the large swings that comes with IM injections. I have been considering Trt with a test of 320 for about four years. I would rather do it the way you described. Thank you
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DCJayhawk57
Gonna try some of these out next workout. I've been doing the traditional bilateral cable exercise but gonna try messing with the angle of my arm and some external rotation. Lately been feeling them more in my traps and rhomboids and need some tools to get my rear delts back in the game, they're starting to lag from the rest of my upper back. Appreciate this one!
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Gonna try some of these out next workout. I've been doing the traditional bilateral cable exercise but gonna try messing with the angle of my arm and some external rotation. Lately been feeling them more in my traps and rhomboids and need some tools to get my rear delts back in the game, they're starting to lag from the rest of my upper back. Appreciate this one!
reply
4u2nvinmtl
Maybe I'm an outlier but my rear delts are overdeveloped just like my front delts (side delts are the ones I focus on. Rear delts grew from all the pulling exercises I do. I have one day where I do hit rear delts specifically with a uni lateral rear delt fly (huge range of motion doing one side at a time) or cable face pulls if the fly machines are all being used.
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Maybe I'm an outlier but my rear delts are overdeveloped just like my front delts (side delts are the ones I focus on. Rear delts grew from all the pulling exercises I do. I have one day where I do hit rear delts specifically with a uni lateral rear delt fly (huge range of motion doing one side at a time) or cable face pulls if the fly machines are all being used.
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mkg304
After watching a couple of this guy's videos, I officially hate scientific lifters as much as everyone else. They're the nerds that ruined lifting for everyone.
Also, if this is the best you can get to while being on roids, I don't need your advice, you need mine!
Don't be weird, just stick to the basics and cover your basis.
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After watching a couple of this guy's videos, I officially hate scientific lifters as much as everyone else. They're the nerds that ruined lifting for everyone.
Also, if this is the best you can get to while being on roids, I don't need your advice, you need mine!
Don't be weird, just stick to the basics and cover your basis.
reply
zuberilol
I already developed the shit out of my rear delts from your video 2 years ago, so much so that they get a pump from everything now even when bracing the weight in a bench press. I was curious about the 10 different methods tho lol and let's face it I'll watch any video you post regardless just for the laughs if anything.
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I already developed the shit out of my rear delts from your video 2 years ago, so much so that they get a pump from everything now even when bracing the weight in a bench press. I was curious about the 10 different methods tho lol and let's face it I'll watch any video you post regardless just for the laughs if anything.
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ryan_humiston
If you’re in your 20s or 30s and think your energy’s fine, it’s not. Do yourself a favor and read book called TestoGenesis Protocol by Angelico. It’s the kind of stuff no doctor or influencer ever talks about. Pure truth about testosterone and how to keep it strong for life.
reply
If you’re in your 20s or 30s and think your energy’s fine, it’s not. Do yourself a favor and read book called TestoGenesis Protocol by Angelico. It’s the kind of stuff no doctor or influencer ever talks about. Pure truth about testosterone and how to keep it strong for life.
reply
ryan_humiston
If you’re in your 20s or 30s and think your energy’s fine, it’s not. Do yourself a favor and read book called TestoGenesis Protocol by Angelico. It’s the kind of stuff no doctor or influencer ever talks about. Pure truth about testosterone and how to keep it strong for life.
reply
If you’re in your 20s or 30s and think your energy’s fine, it’s not. Do yourself a favor and read book called TestoGenesis Protocol by Angelico. It’s the kind of stuff no doctor or influencer ever talks about. Pure truth about testosterone and how to keep it strong for life.
reply
ryan_humiston
If you’re in your 20s or 30s and think your energy’s fine, it’s not. Do yourself a favor and read book called TestoGenesis Protocol by Angelico. It’s the kind of stuff no doctor or influencer ever talks about. Pure truth about testosterone and how to keep it strong for life.
reply
If you’re in your 20s or 30s and think your energy’s fine, it’s not. Do yourself a favor and read book called TestoGenesis Protocol by Angelico. It’s the kind of stuff no doctor or influencer ever talks about. Pure truth about testosterone and how to keep it strong for life.
reply
GameOfFacts10
If you’re in your 20s or 30s and think your energy’s fine, it’s not. Do yourself a favor and read book called TestoGenesis Protocol by Angelico. It’s the kind of stuff no doctor or influencer ever talks about. Pure truth about testosterone and how to keep it strong for life.
reply
If you’re in your 20s or 30s and think your energy’s fine, it’s not. Do yourself a favor and read book called TestoGenesis Protocol by Angelico. It’s the kind of stuff no doctor or influencer ever talks about. Pure truth about testosterone and how to keep it strong for life.
reply
itsraining5867
Very snarfy but why is everyone watching me on the rear delt /peck dec. I Supinate, Pronate after each set. Pssst Raise and lower the seat between sets or half way through the rear delt work out Lights up, like old lights on the house from last year Light not heavy. 15/20 not 8/12.
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Very snarfy but why is everyone watching me on the rear delt /peck dec. I Supinate, Pronate after each set. Pssst Raise and lower the seat between sets or half way through the rear delt work out Lights up, like old lights on the house from last year Light not heavy. 15/20 not 8/12.
reply
viktorarectov9564
It blows my mind how under the radar book called TestoGenesis Protocol by Angelico still is. It’s honestly the most practical thing I’ve read on getting your testosterone and energy back, no fake hacks, no bro science, just straight facts. Unreal how few people know about it.
reply
It blows my mind how under the radar book called TestoGenesis Protocol by Angelico still is. It’s honestly the most practical thing I’ve read on getting your testosterone and energy back, no fake hacks, no bro science, just straight facts. Unreal how few people know about it.
reply
seprus-u4m
It blows my mind how under the radar book called TestoGenesis Protocol by Angelico still is. It’s honestly the most practical thing I’ve read on getting your testosterone and energy back, no fake hacks, no bro science, just straight facts. Unreal how few people know about it.
reply
It blows my mind how under the radar book called TestoGenesis Protocol by Angelico still is. It’s honestly the most practical thing I’ve read on getting your testosterone and energy back, no fake hacks, no bro science, just straight facts. Unreal how few people know about it.
reply
lordnorden5856
Call me basic, but barbell rows make them grow so much. I have never seen anyone who can row 100kg for several reps and sets have a bad pair of rear delts. If I wanna isolate them, then I get a wicked burn from a Phil Heath style face pulls with the pinky up
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Call me basic, but barbell rows make them grow so much. I have never seen anyone who can row 100kg for several reps and sets have a bad pair of rear delts. If I wanna isolate them, then I get a wicked burn from a Phil Heath style face pulls with the pinky up
reply
ThatPNWlyfe
I lived in San Diego and surfed four or five days a week for 20 years. My rear delts were happy. Now I live in the PNW and surf a few times per year; my rear delts are sad. Thanks for the video, perhaps I can regain my paddling strength once again
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I lived in San Diego and surfed four or five days a week for 20 years. My rear delts were happy. Now I live in the PNW and surf a few times per year; my rear delts are sad. Thanks for the video, perhaps I can regain my paddling strength once again
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brazenclips
Not bad, but I’d definitely recommend neutral grip instead of pronated for a lot of these movements if you want to maximize rear delt bias and reduce traps/rhomboid involvement. Also, don’t lean forward for reverse pec deck.
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Not bad, but I’d definitely recommend neutral grip instead of pronated for a lot of these movements if you want to maximize rear delt bias and reduce traps/rhomboid involvement. Also, don’t lean forward for reverse pec deck.
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ryan_humiston
These are great recommendations. I’m just curious with these variations is that I’m concerned that the triceps may want to take over at certain points of the range of motion to help execute the rear dealt. Any suggestions
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These are great recommendations. I’m just curious with these variations is that I’m concerned that the triceps may want to take over at certain points of the range of motion to help execute the rear dealt. Any suggestions
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