A Better Way To Train Rear Delts

How to get more out of your rear delt training! By adjusting your position and the angle of pull, you can maximize the stretch on your posterior shoulder.

[@fool117]

I really like this technique not only for the stretch, but also because it lets me stare directly at the person on the machine next to me

[@Dark.Syndicate]

haha 😂

[@cbappa2]

Stare mediated hypertrophy

[@xthe_nojx5820]

*anabolic eye contact intensifies*

[@breasturary]

Is it you? Dr Mike?

[@susanwojcickisnicetwin]

You aren't lifting unless you are staring into the abyss.

[@Wholenewcris]

Ongod I tried this and my rear delts absolutely exploded. By far one of the best training adjustments I've ever made. Thank you, Jeff.

[@I-do-not-read-replies]

Ongod type shit

[@doom6985]

ON GOD

[@longmin7029]

Fur Real? On Gawd!?

[@hako9393]

Ongod ongod🙏

[@XxTheDon786xX]

Ongod I do this every workout ongod

[@sudhirtrivedi9831]

These youtube techniques make me look like an alien in the gym.

[@GodMaxDrinkerofTea]

This one is valid tho, the stretched part is most important for growing muscle

[@sandeepsmatharu]

Not really because everyone else will be doing them

[@roshanbasu2732]

who care what you're doing if you're getting a great pump and good stretch with low injury risk do whatever

[@coachingconfidant2785]

@@GodMaxDrinkerofTea nah rear delts can't achieve stretch mediated hypertrophy

[@GodMaxDrinkerofTea]

@@coachingconfidant2785 based onnnn?

[@sanchitanandi4672]

Bro is addicted to stretch.

[@MrDreamer121]

Bro is strech sexual (So am I)

[@itsmikego]

The stretch is effective. It may be why this guy has his follower count

[@WillMill03]

Eccentric eccentric eccentric

[@Jam3s22]

I believe he recently said a study which has taken place, in some movements just doing the stretch made more muscle/hypertrophy gains than the contraction in itself.

[@faizanhassan4406]

@@Jam3s22 what do you mean by just doing the stretch, an isometric hold in the stretched position?

[@Carlitow]

Bro is the encyclopedia of fitness, i love him

[@fh9376]

Nothing but first reply 😊

[@d34dw0od5]

You do realise a lot of these fitness “influencers” copy each others videos… I’ve seen this same variation posted by about 4 different guys this week.. YT algorithm for you 😂

[@blanchewarren4888]

Dude looks like a guy that lifts once a week lol

[@robothug6688]

​@@blanchewarren4888and yet hes actually a professional bodybuilder. I know he looks small because he is. Hes 5 foot 5. But at least you know hes natural. Bodybuilding is not about being the biggest on stage, you can beat others depending on your symmetry and conditioning

[@robothug6688]

If you know anything about bodybuilding getting a pro card is not easy at all

[@84jsavage]

My guy always making me look goofy in my gym! I had to change 3 gyms so far this year because of your workouts 😂

[@dlaney]

This comment is actually hilarious bruh

[@Pupp3tmaster-uq3yz]

😂😂😂

[@scottmcallister4012]

Why are you embarrassed to work out?

[@yetihassyphilis5095]

Bro who gives a fuck at the end of the day you are there to better yourself 😂

[@pollonero2318]

​@@yetihassyphilis5095brother, dont curse like that, it hurts the spirit. God bless❤🙏✝️

[@grownatural6235]

This actually burns the rear delt more than the conventional method 💯✔️

[@magentawool2556]

Unless it's more than twice as efficient, it's not worth it. With this method, it takes twice as long as regular because you can only do one arm at a time.

[@Fpslaith]

@@magentawool2556 its the same as doing single arm cable lmao its better but it takes more time

[@Pellegrino1]

Ur math isnt mathing bro​@@magentawool2556

[@brunogamer777]

@@magentawool2556 not really?, you just do the other arm set after the first one while recovering lol

[@magentawool2556]

@@brunogamer777 but that still takes longer. It takes maybe 30 seconds for your arms to rest after doing a set. It takes maybe a minute to do a set. So that's about 30 seconds wasted per set.

[@justsaymayb3]

Finally someone using the platform for good advice and not bullshit

[@PeterKeng]

The dusts that came off when Jeff patted the seat 😆

[@dogenaire69420]

😂😂😂

[@invisiblevfx]

Was that real?

[@jonasferraren3035]

😂😂

[@josh-fh3ch]

Its probably lifting chalk leftover on his hands from a different workout

[@Aspxctt2k]

lol yeah I ran to the comments, that’s gross

[@youtubefan6158]

I swear dude is the optimum-est gym-goer in the world

[@amirkaddour9608]

what about AthleanX

[@grimu8844]

​@@amirkaddour9608😂

[@bobithpopit3193]

@@amirkaddour9608 is that a joke? lol

[@amirkaddour9608]

Damn yall dont know... I think it because you all fallow the most trandiest instead of the most efficacious. I will poste a physique update for those how interested to see what i manage do to whith the free video of AthleanX from 0 to Now (4years) and if yall want i can explain how i did it.

[@johnnydark3260]

AthleanX is a good injury prevention coach, but he has very little idea how to optimally train for hypertrophy or strength​@@amirkaddour9608

[@maguirebentz797]

This was game changing. I felt such a better stretch. If I’m strapped for time I’ll do both at once, but when I can prioritize growth, I’ll do this! 10/10 recommend

[@waltanthony1988]

I have been looking for a good rear delt iso for ages.... THIS is it. tried it yesterday, sore delts today and I am stoked. thank you Jeffery

[@jeffthomas9754]

yeah allg, i try my best to help others out

[@TurdBoi-tf5lf]

​@@jeffthomas9754 😂😂 he ain't talking to you

[@ranselmendez6405]

You just making my sessions longer

[@mistahozzy]

2 compounds 1 isolation all you need to grow

[@stopplzs]

@@mistahozzy what if i want a big neck

[@vibra1562]

⁠@alperallen4854 no it doesn’t. You can’t count it like that. You get the best results where you have the biggest range of motion, not with how much you stretch it.

[@Moscattt]

@alperallen4854not how it works bro 😂

[@Moscattt]

@alperallen4854 💀😂

[@denimmoneybrrr]

Jeff keeping us big as hell

[@xitaris5981]

Our muscles too 😉

[@tnk4me4]

​@xitaris5981 He has a boyfriend ( jk)

[@albertortiz5636]

Actually tried it last night, amazing tip, actually got a good rear delt activation, loved it.

[@simonfetwi]

This is why gym content is so amazing. Apart from the superficial stuff people focus on.

[@Dotmw]

I do these standing with cables but this looks like a good variant

[@CristianGarcia-pd9kh]

definitely more stable

[@AS-pug]

Oh yeah.. good idea actually tanks

[@michaelmangan7963]

Same. I like the cables

[@William.T]

Yeah this would be better than cables because the machines have equal tension throughout the whole range of motion

[@patleonard1036]

Same here! I might give this a go though!

[@Cobra_Khan]

Better VFX than Star Wars now

[@mitchellgreenaway8249]

I appreciate the fact that you didn't tell me I was training me rear delts wrong. Just that there is a better way.

[@jamesspriggs7418]

Been training 15 yrs and you are teaching me so much jeff thank you 🙏❤️

[@dyrsus803]

You and dr. Mike are the only science based lifters I'll ever respect.

[@marshallrichardson3207]

Another content creator you will most likely appreciate is houseofhypertrophy.

[@greatblondino]

Same

[@jamesbestaaron5628]

sean nalowanyj

[@akeeb8611]

Been doing this for the last 3 months or so and it is a gamechanger.

[@supercal333]

This video has only been out for a day.

[@akeeb8611]

@@supercal333 saw a random vid on this variation a while ago to be fair

[@TheCactuar124]

@@supercal333So you’re saying Jeff invented a new exercise that has only existed since today?

[@cflingo1]

This adjustment is in his Pure Bodybuilding Phase 2 program and he has a link to the technique that's NOT this video.

[@AllMight0599]

How high do you normally have the seat? Is it so your arm moves straight across your face? Higher or lower?

[@jacobstuart17]

This feels infinitely better. I've been using this since I first saw you suggest it

[@sonyyung5510]

This is a great technique for your rear delts! Not just cause of the great stretch you get in, but also because I don't look like Im about to straddle someone when I sit down. Definitely throwing this into my rotation.

[@astlethomas4980]

If Jeff says it's better, it is

[@editYTS]

fallacy ad verecundiam

[@adriann8954]

It actually isnt as delts dont benefit from stretch mediated hypertrophy.The only that do are chest and the lower body muscles.And muscles like biceps dont grow better from stretch they just have the best leverage at the 0-90 degree portion.A muscle that is very bad to train at stretch is tricep as it has the best levarege from mid to shorten position so for example you stop at around 90 degrees on your tricep pushdown to about full luckout. Hope it helps❤

[@jojojohnson5008]

Where’d you learn that Adrian?

[@Kem3s]

​@@adriann8954your comment is pure bullshit

[@OnlineGamer39]

​@@adriann8954 Scientific literature regarding the benefits of focusing on the stretched part of the lift is literally the most recent study regarding hypertrophy, how is it that you just come here saying what specific muscles it works on? To know something more advanced than the most recent study only makes sense if you are a time traveler😅 😅

[@user-ii7xc1ry3x]

At this point I'm here for the editing: love the little sound effects and visual cues :)

[@chichomukonde417]

I do the same with a cable machine. It's gold because you're not limited by range of motion

[@glizzy2911]

Nice, those little technicalities make a massive difference

[@cyc.clips14]

I tried this today and my rear delts were on fire, love you Jeff

[@kojiyaw]

Been having trouble feeling my rear delts using this machine. Gonna absolutely try this next time

[@aayanshpatel6570]

Editing is topnotch . I like the smoke effect when he pats the cushion ❤😮

[@vyassaumya2083]

Broooo... never ever I got my rear delts pumped like that before, awesome way. after trying this multiple times on my back day here are some tips that might help 1) sit little outer on the bench, by doing this I feel the motion more comfortable and natural for my shoulders 2)try to think of covering maximum area from your arm while performing rep

[@joshuaevans7283]

I can feel my rotator cuff exploding

[@MSordernature]

Tried it today and it feels like my rear delts got their first workout ever.

[@blessedUN]

Perfect I needed this for tomorrow, it’ll def target rear delt imbalances as well 🔥🔥

[@apaperbagoftoast2513]

Bro, you’ve changed my life in the gym. I’ve noticed MASSIVE gains and muscle definition since. Keep up this amazing work dude. You’re gonna save many joints, and time in the gym for people not to waste opportunity with their workouts. Subbed for you boss 🖤

[@Kyle-pr]

This movement is a little less awkward with a cable. Set the cable at shoulder level, stand with the opposite side of your body of the side your training(facing the cable), and rear fly the cable out in a similar fashion Jeff is showing. It's personally my favorite rear delt exercise at the moment. (Rear delt, single arm cable reverse flys)

[@patleonard1036]

Yes, this is how I normally train them (with NO bend at the elbow to enlist the triceps, and NO twisting of torso to engage my obliques). This version Jeff shows actually reinforces stricter form, but alas, this machine is almost ALWAYS in use at my gym.

[@Neon12J]

Or stand between two cables and perform a rear delt crucifix (cables crossing over each other at the front) and hit both at the same time.

[@89kilemal]

​@@Neon12Jcan't get the same ROM though which is the point

[@danielchristopherdc]

A super fit girl at my gym taught me this variation but standing

[@average13yearoldlifter]

I don't get the joke? can someone explain?

[@danielchristopherdc]

@@average13yearoldlifter it’s not a joke, this really happened

[@average13yearoldlifter]

@@danielchristopherdc Oh ok I thought it was some sort of sexual joke lol

[@danielchristopherdc]

@@average13yearoldlifter lol nope she actually asked how many sets I had left and I said about 2-3. Then I asked her if she wanted to work in with me and she said yes and then she taught me that variation lol

[@average13yearoldlifter]

@@danielchristopherdc nice 😂

[@benpxyt]

This is absolutely incredible, I've really felt my rear delts with this technique!

[@MrAlvaroNinoAJ]

Thanks! This is awesome. First time trying it today and I can feel the difference now. 👏 you’re the best!

[@Grannyknockers]

Doing rear delts with your arms straight out like this is one of the most widely practiced mistakes I see in the gym. You get so much better activation when you keep your elbow loose and don’t allow the tricep to get involved.

[@AB-ff1cq]

Right it’s better when you get a smooth arc going. I’ve even moved away from gripping tightly on some exercise and use palms (false grip ?). Much better contractions

[@ahmadkhairul337]

Wow. That actually makes a lot of sense. Wonder how people went so long without realizing this

[@Cobra_Khan]

Damn man’s got a VFX team now

[@No_Limits_gaming]

This is top shelf. For real. I finally got a good delt pump

[@reygoldknight8445]

• Me in gym: Trying new rear delts technic from Utube. • Instructor: *"Oi! Use the machine properly or get out!"*

[@issac-xk4ks]

I've been to three different gyms , no staff on any those gyms care how we use machines

[@reygoldknight8445]

@@issac-xk4ks that's mean they are old staff there, don't care anything but salary 😂

[@smashb3766]

Don’t cap

[@arkoudaabs9808]

Damn! You don't have to lie on the floor for this one

[@abdyeljaramillo3383]

Tried this with a chest cable flys. Feels even better than the machine used in this clip. Much appreciated, Jeff.

[@ChazzyPhizzle1]

Shoulder day today. Always dropping knowledge at the perfect time 👌🏽

[@nikolakerkez4153]

Is there a faster but also efficient exercise to target both rear delts simultaneously? I try to avoid exercises where I do the left and right muscles one after the other because I find them to be more time consuming, like this one here.

[@cappa1978]

Possibly cable cross machine but you lose the stability he’s demonstrating here

[@sonzai5162]

Just do facepulls and wide grip rows. It's that simple

[@moreassmoregas]

Rear delt rows.

[@sickfoo5506]

Reverse dumbell fly.. bent or on bench

[@kylerswamp1075]

That's the thing, the machines are designed for efficiency so you could say that there is a slight sacrifice of stretch and isolation in favor of economy of movement and therefore time...but honestly this is not as much of a magic trick game-changer as everyone here is making it out to be. If it was, wouldn't they have just designed the machine to do the movement like he is? Or does everybody really think hes the first one to ever have this thought? There is always a trade-off and there are always relative compromises that have to be made with the time we spend training. No magic tickets, but also always room for a novel approach

[@arkie5272]

Why are these not in your workout book

[@xitaris5981]

People learn and evolve

[@mrnonews]

Jeff is giving us golds every single time

[@coltenpulis3347]

Editing is insane. Good job

[@mohammedmohsin2128]

Nice! This is something I love about training... Doesn't matter how old u get every now and again u will still learn something new

[@mino3596]

I will never be able to thank you enough for this tip man, complete game changer, loved it

[@Asian_Dora]

Yea this dude is a godsend for working out. I did a shoulder technique and it worked. I’m following his advice

[@nicolematthews5930]

Wow the feel for this is unreal!

[@nikitaminenog242]

Incredible! I have never felt such a pump in my rear delts before

[@tenzin8773]

This is exactly what I needed

[@MrBXG]

Amazing my man. Been a fan for many many years

[@yakubmohamoud]

This dude is very good. I tried this yesterday and it seems to be a game changer

[@itmatterednot]

Truly groundbreaking

[@LucasGomes-cu1wx]

This is 👌🏼. Never felt my rear delts this sore

[@kenzilla393]

Tried it out this morning at the gym. This is a game changer

[@ibrahimusman4857]

Yo this is the best shoulder exercise out there

[@jaxbo202]

Jeff Nipple always has such great advice

[@peterbanks5386]

I watched so many of these videos "this is how you do this" videos and 99% are same old, same old, but this one, I like IT!!!!

[@KYLE_FROM_THE_FUTURE]

Has become one of my favorite rear delt exercises lately 💪

[@Daniel24_]

Jeff is always there making our lives better 😁

[@Irons365]

Done this and it’s the most I felt my rear delts 💯

[@TheMidasTouch11]

This was a GREAT adjustment! Thanks!

[@lyndongremory7892]

I really like the detail effect when he put hand of the chair and it has smoke on it 😊

[@RubenFRS]

Been doing this for a few months, huge stretch, big pump, can confirm 👍

[@zanderrivas8598]

Just put this into my routine and man does it make the difference.

[@hanklin9418]

This works so well. Thanks Jeff!

[@ahmedsamy9023]

Just tried this today and my rear delts were on fire, I'll definitely keep doing this

[@moeomoton520]

Awesome tip, can't wait to try it out! Thanks Jeff!

[@RobMunoz18]

Did this today and loved it

[@MuscleManSupreme]

Literally did this less than 8 hours ago and I'm just now seeing this. Always go for the stretch. Biceps can grow through basically anything. Underhanded grip on pulldowns does a good job at breaking plateau's

[@YayaRuhaya-bw6sh]

Thank u, Never thought about it, ever.

[@user-kq9bx8jy9t]

I’m going to start this 👍🏻 Update : tried this 2 days ago and have never been more sore in my rear delt all though I couldn’t fully lock out cos of the machine stopping , deffo doing it this way from now on.

[@jedclark8465]

Jeff been using science to defeat gym bros for years and now he’s telling us his cheat codes- give this man a global peace award

[@paul.h.s]

Thanks Jeff Nippard. You a real one for this ong.

[@StellusBattersea]

Gave this a try roughly 7 minutes ago. Felt awkward at first, but I could definitely feel the difference! Will be incorporating this into my workouts. Thank you.

[@Jay_Hendrix]

Man that looks good honestly 👌

[@leaode_cafe]

right on time for my rear delt training

[@JoeScar412]

I've been doing this with a cable for some time now. I found I get that better stretch and a much better stimulus.

[@Shiva-qu6wp]

Every second day these guys come up with new workout varieties. The key to fitness/Muscle building is actually doing simple workouts consistently over a long period of time. Just keep doing the same boring sh*t everyday with the right technique and intensity. That's all it takes.

[@Touristt]

His editor just might be the best one at least on gym related videos

[@Scribemo]

I do this with a cable machine. Best ever. Big growth in one month, and continuing.

[@harrabi15]

as a bonus, it also takes double the time! so cool!

[@ozzielee9058]

This is such a great tip. Thanks! Keep-up-the great work(s.)

[@techoutlet6251]

saw it in the Will Tenny video and got to try it yesterday. brilliant exercise!!!

[@JonSnow-]

bro is majestic

[@caincastor]

I did this after seeing this video and it hit waaaaay harder thank you

[@yungzz--3637]

found this on my own, and been doing it a while now cool to see a video made on it, we doin something right🙏🏽

[@SteelyJanZ]

It's funny how I often I already applied these tips with intuition but it's nice to get some confirmation to have it correct 👌.

[@Stolpskott100]

I love this variant, which a trainer in my local gym clued me into after I tweaked a rotator cuff. But he had me doing less bracing with my resting arm, and more bracing with my core. That one was brutal.

[@ebinlazar9851]

I have been doing this for over 7 years now.. Best exercise ever

[@counterstrike5694]

nice. boulder shoulders?

[@Antares2]

Wow, I never thought of that. I'll try that next time!

[@deegee8992]

This is smart. Thanks for the tip