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

What would you say if I told you there were only 2 rear delt exercises you need to do in order to get rounded shoulders? In this video, I am going to show you the two rear delt exercises that should make up the bare minimum of your shoulder workouts. Not only are these two exercises for rear delts great for building boulder shoulders, but they will also help you complete your development all three heads of the delt muscles.
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Some might tell you that you only need two exercises total in order to build a muscle group. I disagree. I don’t think anyone should be limited to picking just two exercises for a muscle group because each one often has multiple muscle heads as well as multiple functions that can be targeted individually through exercise selection.
The problem with rear delt exercises is that the most common ones performed don’t even train them through all three of their functions. For example, the rear delt fly or reverse dumbbell fly is great at training the shoulder through horizontal abduction. That said, that is only one of the three main functions of the rear delt muscles. You want to also figure out how to perform shoudler external rotation and extension.
Now, it may be tempting to confuse the recommendation of being internally rotated at your shoulder at the end of horizontal abduction as something that is best for activating the rear delt. That may be true to get an EMG to read a little higher during that particular exercise. However, if you changed the mechanics of the exercise to include direct shoulder external rotation and extension (as I’m going to show you) and combined it with horizontal abduction you get a much better exercise overall for firing up the rear delts.
So that said, it’s time to ditch the reverse fly in favor of the rear delt row.
And it is an important distinction to make right away that the fly motion is one that gets the person to focus on their hand and the dumbbell in their hand rather than the elbow. Think about it. When you perform even a traditional chest fly exercise you are thinking about getting your dumbbells and hands out wide to create a big stretch on the pecs and then arcing them back to the top in a long, pendulum motion.
That is great when horizontal abduction is the only motion you are trying to target but bad when shoulder extension is the goal.
On the other hand, when you think about rowing a dumbbell up you immediatley shift your focus to the elbow instead. Moving the elbow back behind your body is instantly more achievable.
Be sure as you perform this first rear delt exercise that you are dropping the elbow and allowing your thumbs to win the race to the top of the rep. Your thumbs should be pointing behind you at the end of the rep to ensure that you have good shoulder external rotation during the exercise and are maintaining safe shoulder biomechanics at the same time.
The second exercise is one that you can actually perform on back day rather than shoulder day. This is actually great since it allows even those following a bro split to hit their rear delts more than once per week.
This exercise is the seated cable row, however it is performed in a very different way than traditionally done. If you want to hit the rear delts much more than the lats then you want to flare your elbows and bring the straight bar up high on the chest rather than keeping your elbows tucked into your sides with the bar targeting your waistline.
As with the rear delt row, you are going to want to keep your elbows dropped down as the hands come up to prevent any shoulder impingement or faulty shoulder biomechanics and to keep the shoulders safe. The greatest advantage of this exercise over others for building bigger rear delts is that it allows you to use weights that these muscles typically aren’t exposed to.
For those wondering where the face pull sits in these best exercises for the rear delts, it’s a great one, it just isn’t in the top two.
So be sure to include these two exercises in your shoulder workouts and back workouts respectively and you’ll be shocked at just how much growth you see in this often overlooked head of the delts.
If you’re looking for the other muscle groups in this only 2 exercise series, be sure to subscribe to our channel here on youtube!
For a complete step by step workout and nutrition plan be sure to head to athleanx.com and get one of the ATHLEAN-X workout plans that is best suited to your goals.
Jeff Cavaliere MSPT, CSCS served as both the head physical therapist and assistant strength coach for the New York Mets. Jeff earned his Masters of Physical Therapy and Bachelor’s of Physioneurobiology from the College of Health Sciences University of Connecticut Storrs. He is a certified Strength and Conditioning Specialist by the National Strength and Conditioning Association (NSCA).

[@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.

[@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 ;)

[@funkykong9001]

@numnumyourmum Hey Jesse, you can also use youtube's Video Chapters to add these timestamps to your videos.

[@nomnomyourmom]

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

[@Johndoe-nb5cw]

* high pull row

[@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!

[@shashankvats753]

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]

​@@shashankvats753wdym when you say a 'jeff' video?

[@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

[@edg4246]

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

[@J.D.Mc.]

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

[@MattFlyFisher]

Nice💪🏽

[@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

[@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🤙

[@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.

[@sightlesswisdom2559]

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

[@GROW_YT_VIEWS_]

Your video is a celebration of creativity and passion. Well done!

[@Rosepoision]

Was waiting for this thanks for highlighting it

[@abh15funk]

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

[@MultiRalvarado]

Wow, what a good explanation of the exercise. I cant believe others trainers insist to do those exercises in a wrong rotation.

[@MovewithDrMike]

Great points here thanks for this informative video!

[@georgebernard8983]

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

[@eddyjimenez-scorpio]

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

[@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

[@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 ❤️🔥

[@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!

[@nickchristensen8078]

love the videos as always jeff

[@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.

[@fromfattofit7]

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

[@michaelbeholder]

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

[@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.

[@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!

[@brian4544]

It's funny, intuitively, a couple years ago I started doing straight bar pulls like you show here and it really allows a lot of load on the rear delts and overall shoulder girdle. Great range of motion, always feels good.

[@user-ue5kr7xf7z]

Awesome Info. as always Jeff

[@Zoom03352]

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

[@ASarcherAS]

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

[@SirChubblesSteen]

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

[@shortfilmsshoponmahbubul1289]

Another amazing excellent video Jeff Thank you ❤

[@RagnarHoff]

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

[@inteo_]

Those seated rear delt rows combined with lu raises (search those up if you've never heard of them) resulted in the best shoulder day I've every had. The pump was immaculate.

[@heathroush5343]

Had been doing bent over reverse flies, but will be trading for your first exercise. I could feel a big difference.

[@athleanx]

The reverse fly is common, but it's also not nearly as effective at developing the rear delts for the reasons shown here. A switch could deliver exactly the gains in the rear delts you haven't been able to get til now.

[@samanyukotiankar]

Thank you so much Really needed this one

[@MrLjbikes]

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

[@JOYOUS2003]

Thanks for this just what I needed

[@rishiyogil.n.7222]

Always Reliable ... Thanks Sir

[@paradisedreamland3]

Man, Jeff is jacked. I do only one exercise per muscle group so i tried and liked the seated dumbbell move. Thanks

[@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

[@JeremyBarbell]

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

[@FarbrorPP]

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

[@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

[@nateg08]

Both of these exercises are essentially the same movement and they both absolutely fry the rear delt. Just found this video after a search because my lateral and front delts are getting overdeveloped compaired to my rear. Good stuff.

[@BenFoster-cx4em]

good. thank you. they look even better now

[@WorkingOutDaysInARow]

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

[@Rasulkhanzade]

It was great and useful video, thank you

[@GameboyMufti]

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.

[@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 !

[@carlosanderson6725]

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

[@saifulfitness3269]

Latihan yang mantap. Terima kasih berkongsi ilmu

[@davehill5539]

Perfect review and timing - today is upper back day🎉

[@fredericthom8113]

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

[@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.

[@aborigine777]

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

[@kingquis8464]

Nice work

[@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...

[@localdude2979]

thanks dad! this one is not killing my gains

[@rickinwast]

Great another tutorial! As always ~> Thanks!!

[@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!

[@kosmicfitness5524]

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

[@drip369]

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

[@ZmTheLeo]

Implementing that second one you showed it looks killer

[@ChicagoBornPilsenBred21]

Class In Session💯💪

[@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.

[@YargGlug]

Wow. His seated W raise made me feel my rear delts more than I have doing any other exercise. What the hell. It actually works.

[@EequalsMCsqaured]

Just finished my back workout, guess I’m not done quite yet. Thanks Jeff, your video timing is bizarre, it seems like you make videos based on my workout schedule😅

[@l0rdcroissant]

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

[@athleanx]

The gift that keeps on giving!

[@Forte_FX]

My shoulder always clicks n pops when I do bent over fly's, so hope these work better..thanks!

[@kylewong4349]

Hey Jeff, can we have a lower/upper body addition to the perfect workout series please? Also, a video about how to prevent "butt lift" on a bench press would be nice as well. Have a great week!

[@shawnjbray]

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

[@user-gn3ps7df5s]

Boy this video came out just on time for me!

[@jesserodriguez5178]

Jeff is my hero 💯

[@thomasmuller9389]

Good Viedeo. You the King❤ Greedings from Germany

[@jasoncoleman6820]

Thanks mate 👍👍

[@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.

[@rawshorts8059]

Thankyou so much sir

[@diegomervich7177]

Thank you mate for the tips

[@ryandavis3710]

Those cable rear delt high pulls are genius

[@careyolson3446]

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

[@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.

[@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.

[@jamescolima6593]

I'm trying to pracctice thhis movement now and I must say that when I do this workout later it will burn! Good stuff

[@The.Knocker]

Please we need more full workouts like the shoulder video

[@seanwickham8905]

Hey Jeff. Great video! I was out for a week with lower back spasms. I probably did them doing the towel-and-kettlebell overhead triceps presses and leaned back a little too much. Any suggestions for prevention?

[@EastWindCommunity1973]

Weird music and lighting, but I like that first exercise, thanks

[@gtcam723]

I might try that first one by laying against the pad on an incline bench.

[@timjarrett3596]

Thanks man

[@sadmachineinc]

Let the gains begin.

[@dylanmcconnachie1102]

Skipped my rear delts this morning and this is the first video I see the moment I get on my phone 😅 Hit them hard right after.

[@TheAJUniverse]

How effective is rowing for building rear delts? I have a Concept2 rower and Bowflex adjustable dumbbells but I'm not sure what's the best method for building my delts at home.

[@EdwardsNH]

You sound awful, but look great! Zero loss of quality despite your voice being a giveaway that you're not feeling your best. Appreciate you and your dedication to putting out the best material

[@Gunther-mt2bk]

Damn this is good

[@niloramirez6080]

Thanks

[@apotra20xx]

I really had no idea how to call that muscle in between shoulders and triceps. Now I know. I keep getting muscles sore in that area after few hours of tennis and I couldn't figure out why that is and what I can do to prevent it. Now I know what exercises to do. The only question is, how I can achieve this at home ?

[@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