The ONLY 2 Exercises You Need for Rear Delts (NO, SERIOUSLY!)

[@athleanx]

“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!

[@ramblr5900]

Yolo

[@ChiTown915]

Due to numerous health issues I can't do heavy lifting. Any chance of a trx series or program? That I can do

[@sankarshanmishra6326]

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.

[@mehrozeali8564]

there is no video of a back finisher on our channel if youu can provide us wih one in reverse tabatta format

[@ps9501]

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?

[@CapitolxFury]

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.

[@ronmexico79]

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!

[@hithertounknown1989]

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.

[@harryv6752]

Same. Never doing reverse fly again.

[@Diego1w]

True

[@karlk.6819]

been doing infraspinatus for almost 79 years. if you know, you know

[@akaaaron9250]

Man it's been 12 yrs love your explanations and understanding how to work on small muscles with different equipments

[@athleanx]

Appreciate you. Much more to come...

[@hellguard2002]

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!

[@Joyboy.753]

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!!

[@lel3916]

​@@Joyboy.753wdym when you say a 'jeff' video?

[@Littlebpaulmuller-Owner]

0:10 Functions 0:45 Seated W Raise 2:05 Seated Cable Row (Flared Elbows)

[@vothaison]

Thanks, List guy

[@shenk9510]

thank you for saving my time ;)

[@nomnomyourmom]

​@@funkykong9001Hey donky, you can also use your brain instead of the balls between your adductors

[@Johndoe-nb5cw]

* high pull row

[@JordyJayHomer]

People like you are legends 😄👍

[@JaxBlade]

1:13 def saving this cause this man helped fix my shoulder after a 2 year injury 💪🏾😭

[@whodoctor1419]

What are the recovery habits ranked from worst to best ? ( just like in your series ). Thanks Jeff, love your work.

[@athleanx]

Good idea! Will make this one for you...

[@trbossdoggy]

@@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 .

[@trbossdoggy]

@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

[@SiroBenju]

Wow, this is a PHENOMENAL idea! I'm glad the team is picking it up!

[@AidanWendle-]

He’s got a video discussing hot and cold recovery. Idk what its called

[@J.D.Mc.]

No joke. Getting ready for the gym RIGHT now and today is shoulder day. PERFECT timing Jeff! 💪🏼😃👍🏻

[@MattFlyFisher]

Nice💪🏽

[@ZmTheLeo]

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🤙

[@Ghost_of_a_Flea]

Seated W Raise, ive been frustrated with rear delt flys for awhile now gonna give this a try, looks like a winner thx

[@edg4246]

Even when Jeff has a flu he still works on smashing videos, thanks for dedication!

[@realjoewalker]

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.

[@misterbean1089]

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

[@anibaldtc7228]

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

[@bruhha....2864]

No I'm sorry this is wrong I've seen Mike and I do it too those two episodes are separate they do them back to back but it's not super setting

[@KeximusMaximus]

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!

[@sightlesswisdom2559]

The W raise is awesome! I have been doing it since I first saw the tutorial on this channel like 4 years ago.

[@MovewithDrMike]

Great points here thanks for this informative video!

[@franzi1285]

I have just found a creative way to do that at home. With a broomstick and a resistance band - it works! Thanks!!!

[@thomascooper6679]

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.

[@david3077]

I only have dumbbells so this is perfect for me. Thank you.

[@neil3304]

@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.

[@user-ue5kr7xf7z]

Awesome Info. as always Jeff

[@jockojohn3294]

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.

[@georgebernard8983]

Wow, these two exercises are excellent, thanks Jeff!!

[@eddyjimenez-scorpio]

This is uncanny im doing delts at home when Jeff popped up. Excellent!

[@michaelbeholder]

Best video I’ve ever seen in my life thank you Jeff

[@kashmiragadgil9064]

Jeff...You truly are a blessing!!👌

[@nickchristensen8078]

love the videos as always jeff

[@notthatguy1447]

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.

[@Capadona40]

Do cable external rotations to warm up

[@robiveevee840]

After watching the video i tested out the exercises, after completing i could tell they work , definitely hit the right spot ! 👍

[@abh15funk]

Good variation techniques in this ! Thanks a bunch, Jeff !

[@_Image_Generator]

Incredible. I definitely feel the burn, thank you!

[@rishiyogil.n.7222]

Always Reliable ... Thanks Sir

[@LoveLikeaHurricane]

For the first exercise…. You just make sure you look like a “w” with the arms and you get abduction, extension, and external rotation. As for the 2nd seated cable row exercise, this is 2 of the only places I’ve seen this exercise demonstrated

[@j.r.macneill8990]

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 !

[@Ratchet_Rockets]

It was great and useful video, thank you

[@RagnarHoff]

External rotation on my face pulls was a game changer for my troubled left shoulder.

[@Rosepoision]

Was waiting for this thanks for highlighting it

[@Ernesto-jw8pb]

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 😅 😊

[@grigorirasputin425]

We are not in Mexico

[@Ernesto-jw8pb]

​​​​@@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 😊

[@grigorirasputin425]

@@Ernesto-jw8pb I am not Mexican

[@Ernesto-jw8pb]

​​​​@@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...😊

[@iZehro]

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

[@DiegoGarcia-z4l]

These two exercises really changed my shoulder game. I've been focusing too much on flies instead of the row, and I can already feel the difference.

[@ASarcherAS]

Jeff this is great, i was looking for a workout routine to stengthen these muscles for archery. Great video!

[@JeremyBarbell]

That first one basically looks like a dumbbell face pull. Love it.

[@Zoom03352]

just days after i started to think that i wanted to improve my rear delts jeff drops this video. nice

[@shortfilmsshoponmahbubul1289]

Another amazing excellent video Jeff Thank you ❤

[@Seeta_sa_gauta]

Thank you Jeff

[@WorkingOutDaysInARow]

Please do a perfect upper body / lower body split series 🙏

[@saifulfitness3269]

Latihan yang mantap. Terima kasih berkongsi ilmu

[@MrLjbikes]

WOW!!! Never had rear delt activation like with this first exercise...incredible,thankyou Jeff

[@fromfattofit7]

Thankful for this channel in my journey! Appreciate the content Jeff.

[@chaneljazmin7064]

Thank you, sir 🙏

[@JOYOUS2003]

Thanks for this just what I needed

[@authenticgaming6805]

Needed this video so bad.. Was searching for some real rear delts exercises, Don't know how my favourite fitness KZbinr got to know my problem ❤️🔥

[@LatimusChadimus]

Rear delt cable row ? I dig I also dig the hip hugger row, and the W raise

[@HausFit]

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!

[@aborigine777]

Yobro that seated row is dope. Than you for the tip 😜😀👍🏿👍💪🏿💪🏋🏿‍♂️🏋️💯🔥👑🤸

[@SirChubblesSteen]

This is awesome, been working on rear delts recently, thanks!

[@FarbrorPP]

Great video, best channel on KZbin regarding training! Keep up the fantastic work🫶🙏

[@fredericthom8113]

thank you , it s exactly what i need now !!!!

[@jasoncoleman6820]

Thanks mate 👍👍

[@tonytony6945]

Tried that straight bar pull while watching this! 👍🏼🔥🔥🔥🔥🔥

[@athleanx]

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.

[@neilgunns8391]

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.

[@neilgunns8391]

Used a pretty high pull.

[@BenFoster-cx4em]

good. thank you. they look even better now

[@pavani8623]

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.

[@davehill5539]

Perfect review and timing - today is upper back day🎉

[@madalinfloringrigore5141]

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

[@athleanx]

Face pulls = life

[@praveenb-xr]

@@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

[@tabmax22]

@@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...

[@jesserodriguez5178]

Jeff is my hero 💯

[@youshallnotpass2140]

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! 😀

[@l0rdcroissant]

best christmas gift.... a workout plan from Athlean-X 😉👍👊

[@athleanx]

The gift that keeps on giving!

[@ZmTheLeo]

Implementing that second one you showed it looks killer

[@AidanWendle-]

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?

[@athleanx]

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.

[@AidanWendle-]

Thank you that is very helpful. With that the strengthening should i be prioritizing more serratus or lower trap and rhomboids?

[@Littlebpaulmuller-Owner]

uhhh just train them to the best of their capabilities

[@gmo709]

I like the reverse fly w the pronated grip best. I feel it in the rear delts. Doing yours there is also good but a lil different feel. Can do both...need to work on my form for your lift.

[@kosmicfitness5524]

After more than 10 years I'm still learning from you

[@CleanCutt]

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.

[@johnrocksvold9105]

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!

[@carlosanderson6725]

Hell yeah. I’m going to the gym right now!

[@rickinwast]

Great another tutorial! As always ~> Thanks!!

[@kingquis8464]

Nice work

[@JJ1988-x6o]

Face pulls lying on the floor, and plate loaded chest support row (with my elbows at 60°) have grown my back and rear delts. Edit: Doing face pulls on the floor is great for making sure you do external rotation by touching the bottom of the rope handles either side of your ears, against the floor.

[@naglaamohamed3215]

Horizontal abduction, extension, external rotation Dumble, seated ,bentover, rear row , elbo down, thumb points back

[@ChicagoBornPilsenBred21]

Class In Session💯💪

[@IMDBADMAN]

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.

[@BarbsCozyCorner]

@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. 🤔

[@localdude2979]

thanks dad! this one is not killing my gains

[@muwahid5022]

Okayyy, tried it. Yup, it works very well

[@rawshorts8059]

Thankyou so much sir

[@michayng4105]

excellent 👍👍👍👍👍

[@sethbolton3545]

God damn I'm feeling that, very glad I stumbled here

[@jaysentertainment-s3q]

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.

[@diegomervich7177]

Thank you mate for the tips

[@thomasmuller9389]

Good Viedeo. You the King❤ Greedings from Germany

[@shawnjbray]

Great tip. I’ve been lacking my rear delts, for 3d delts. Thanks

[@careyolson3446]

Good stuff... I was just doing a bent over row. Not anymore...

[@CarlosCruz-mw4hp]

Awesome! Always shows what we need. Thanks Jeff. I felt like my rear last was lacking but I had no idea what to do other the first exercise you showed wasn’t enough. Now I have 2. Thanks.

[@radicalaps9230]

Leaving my comment here because I experience the same issue, being a rather tall dude, but by know means am I a professional, nor is this professional advice. However, what I was instructed to do by my PT was mostly strengthening the glutes and hamstrings, teaching yourself to use those muscles, which are much larger than those of your lower back. They also had me doing a couple core strengthening exercises to help as well. For some example, 90/90 wall bridges for the lower back, and short lever side planks to start with the core. And for short term relief, I find that some static stretches help too, but thats just me.

[@arielbaumgarten9982]

Hi Jeff, Great video, as usual! I searched but haven't found any videos on your post-workout stretching. Do you have any recommendations?

[@nomnomyourmom]

He literally made a bunch of stretching videos, how did you even search

[@arielbaumgarten9982]

Post-workout? Weird, didn't find them.

[@nomnomyourmom]

@@arielbaumgarten9982 you can do static stretch anytime (except pre workout), not just post workout, silly

[@Jet-Dose]

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

[@nomnomyourmom]

You know what 3 X 10-12 means?

[@ryangarcia-zo5mf]

I'm a 20 yr. Old kid, whom works out and follows your channel, is like your number one obsessed fan. 🎉🎉🎉 Anyways, I wanted to ask you this one question, well technically two. How do you get all your daily consumption and nutritional needs from food and food alone; that's my daily eating lifestyle plan; that and I occasionally take a special protein blend I created all on my own, consisting of Jackfruit seeds, chia seeds, hemp seeds and flax seeds, for both mental improvement and physical performance as well. Anyways, your biggest number one fan ❤️‍🔥💯 can't wait to hear from you.

[@ryangarcia-zo5mf]

How much is enough for physical and mental stability and state of mind for performance enhancement on the cognitional level, the mentality level, and the physical level as well? How many calories should a guy like me consume on a daily basis. That and I also do yoga, tai chi, and meditation as well. So what would your daily workout routine and eating plan look like for me? I try to limit my eating as much as possible, but sometimes I find I over indulge a bit in the foods I eat for one, and or am engulfed in my meals throughout the day. This is because though, while I still stipulate the sensation and feeling of eating, (actually eating), and enjoying my food I still seem to come up short of all my dietary needs to supplement my efforts at home. Any advice and help you could possibly give me would be very great fully accepted peacefully of mind to me, and very very much appreciated too. That and that's also because people tell me that I have put on quite a good chunk of pounds on my body. But anyways thanks for your help and effort can't wait to hear from you!! Cîao

[@botezatalexandru7058]

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.

[@edwardmellett555]

Started doing your double rope face pulls 6 months ago.. still never been able to get on two ropes at a gym lol

[@therubbertoeh]

For 40+ year old men, would it better to do higher reps with lower weight or low reps and high weights ( like 5x5)?

[@nomnomyourmom]

Jeff's 48, what do you think

[@nomnomyourmom]

Watch 5 Reasons You NEED to LIFT LIGHT Weights!! (Important)ATHLEANx

[@nomnomyourmom]

Watch Top 5 Reasons You NEED to LIFT HEAVY!! (Important)ATHLEANx