How To Build Boulder Rear Delts: Optimal Training Explained

In this video we're looking at proper technique on rear delt exercises variations to maximize muscular development of the posterior shoulder while avoiding injury.
Support Technique Tuesday: I am choosing to leave the entire Technique Tuesday Series COMPLETELY UNSPONSORED so I can focus all of my attention on delivering the relevant information. Each episode takes ~30-40 hours to write, produce and edit. If you're learning from these videos every week, consider supporting my work by trying one of my science-based training programs that best suits your goals. ($9.99 - $39.99)
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SOURCES:
www.ncbi.nlm.nih.gov/pubmed/2...
www.bisp-surf.de/Record/PU201...
Alan Aragon's Research Review Mar/Apr Issue, 2015
alanaragon.com
If you're eager to learn more about proper technique, I recommend subscribing to the 3DMJ Lifting Library:
‣ www.3dmjvault.com/courses/lif...
Filmed at Body and Soul Gym in Kelowna, BC - my favourite 24 hr gym in the Okanagan!
‣ www.bodyandsoulkelowna.com/
Intro Music:
‣ Ryan Little: • Ryan Little - sunkisse...
Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3
Rashaun's KZbin:
‣ / @rashaunr5777
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[@broskie1159]

Jeff, the type of guy to apply progressive overload on his videos and up the frequency on uploading to gain more viewer growth.

[@qwertthezebra]

merimies I can tell from this comment that you lead a very fulfilling and productive life.

[@MealTeam6]

@@qwertthezebra hell yea I do

[@qwertthezebra]

@@MealTeam6 I can tell from THIS comment that you have a well-developed understanding of sarcasm, especially when it's used as a way to humiliate others.

[@MealTeam6]

@@qwertthezebra I have a more developed understanding of sarcasm than your and your papis ballsacks combined

[@Thomas-vk1mi]

Shut up no one cares

[@annakristinadale7551]

Jeff, the type of guy to wake Stephanie up in the middle of the night to sleep the remaining hours on the other side of the bed, to avoid sleep imbalances.

[@youssefmikhael3044]

Wrong jeff

[@williamsheppard2026]

Christian Walsh feel big now, little man?

[@christianwalsh6975]

William Sheppard huge 🙈🙈🙈

[@jeanpaulgartier3404]

@@williamsheppard2026 its a joke :l

[@ruger845]

😂😂😂😂

[@EMMD844]

Jeff: "Such as the *Rope Facepulls" Jeff Cavalier: *Rear delts start to flex*" ...someones talking about my face pulls... Jesse..grab my markers..

[@GMODMV]

LMAO BRUUUUUH IM DEAD 😂😂😂🤣🤣🤣💀💀💀

[@zjc177]

Cavaliere and Nippard have different takes on facepull form. Hmmmmm 🤔

[@benbelt5849]

@@zjc177 they also have very different physiques.

[@Zetsuke4]

are u stupid?? rear delts dont flex, they extend. you should have written rear delts extend, because that's what they do when they contract. anterior delt flex though.

[@Vence.]

@@Zetsuke4 it doesn't matter.

[@RafaelW8]

Face pulls? Jeff Cavaliere wants to know your location

[@dhiyaasabah6323]

Actually Jeff Cavaliere recently uploaded a video advising doing face pull after every workout

[@KH9th]

😂

[@tlll6817]

@@dhiyaasabah6323 you dont seem very bright

[@dhiyaasabah6323]

@@tlll6817 lol i did not realize he meant the opposite

[@NyQuilable]

@@tlll6817 take it easy, maybe English isn't his native tongue

[@RexPhalange]

Someone actually wrote "kick the shit out" on their research paper? 😂

[@obviouslymatt6452]

Brett Contreras hype af

[@Raindown15]

OMG thats what stuck out to me too. how is this not the most upvoted

[@mcmerry2846]

lol i was thinking about the same

[@kevinsj99]

Lol Bret Contreras

[@CherieDeDieu]

The glute guy is that cool! 😌

[@jediknightmark3599]

Man I wish this type of content was available when I was in my late teens and 20s. You can always count on Jeff to give a detailed and easy to understand walk through of the exercises. Appreciate all your work and efforts to help guys like me.

[@bobdarrick2628]

does doing face pulls help you prevent neck pain?

[@kilosu8810]

​@@bobdarrick2628 to some extent yes

[@lilyinblueflames]

I see the *bro* character was taken a step further. Appreciating the extra effort haha. Great video, great tips !

[@karimatney1375]

I have been following you a while and really enjoy your channel. I have been working out for 30+ years, but I have learned so much from your super-informative, science-based, NON-CHEESY information. Also, you never seem like a know-it-all-just super-chill dispenser of great info. I appreciate it! My 15 year old son is just becoming interested in lifting. I am showing him in the gym, but really I just keep pointing him to your videos for proper form tips as the perfect follow up. Keep it up and thank you!

[@ourtube4266]

Jeff Nippard, did Jeff Cavalier make you include face pulls? Does he have Stephanie held hostage? Hit a quick double bicep pose if you’re in danger. Edit: 3:50 oh my god, hang in there Jeff HELP IS ON THE WAY

[@oxrjbizzle1984y]

haha....

[@Estebanmdp100]

Lmao

[@jhonnyruizz7310]

Bruh 😂😂

[@darthhelmet8532]

It is my solemnest regret that I have but one like to give this comment

[@kipross5728]

Jeff, you make very respectable and professional content. I can tell you put enormous effort into each video. Keep up the good work.

[@coachchasecampbell]

Recovering from two shoulder surgeries, this video is just what I've been looking for. Much obliged my man!

[@j-rock8299]

Great video, I’m currently doing rear delts 3 times per week to bring them up a bit so this is really helpful. I underestimated the symmetrical significance of this muscle in my early training.

[@ericvetter7382]

You've really changed the way I work out, Jeff. Following you and Jeff Cavalier, I look better at 32 than I did lifting 4 times a week at 22. It's greatly appreciated by many of us.

[@ericvetter7382]

:)

[@cr7crazyshot459]

No bdy asked bd

[@ericvetter7382]

@@cr7crazyshot459 Oh, so sorry to have negatively impacted your day.

[@cr7crazyshot459]

@@ericvetter7382 jk bro

[@bing2517]

@@cr7crazyshot459 😐

[@gabrielgiron4273]

I've been training rear delts a lot lately and then Jeff comes out with this mint material. Honestly really glad I have post notifications. Helps me program my workouts by season. Thanks brah!

[@morsarr4420]

Always so glad to receive a notification from your channel. Thanks for all your dedication and motivation 💪🏽💪🏽

[@thetoastedplum]

Legend has it that if you’re called Jeff you are gifted with special gain knowledge.

[@Sackboy612]

Rear delts is something i've really struggled to isolate, glad you've released a vid on this!

[@nitishnagar3710]

I love your TT series but idk why I just love watching Bro Jeff showing so much more energy and demonstrating what not to do in an exercise, and this time you tore your T-shirt that was hilarious 😂😂

[@sdjgpsijag]

Did your back hypertrophy program and both of the face pull variations are used and I absolutely loved them. Good stuff as always Jeff!

[@jacoboblanco1555]

These videos just keep on giving. I come back to them to tune up my technique every so often. Thanks Jeff!

[@JeffNippard]

If you're looking for a complete guide to shoulder training, check out my Shoulder Hypertrophy Program. There's a men's and women's edition. Here are the links: Men: www.jeffnippard.com/programs/shoulderhypertrophyprogrammen Women: www.jeffnippard.com/programs/womens-shoulder-hypertrophy-program

[@drickph3066]

finally delts !

[@Sami-hz2bp]

would really appreciate it if you did a video on the optimal way to train in ramadan and is it possible to build muscle during the month

[@yashpatel1477]

Make video for tricep head

[@angelwarrior8632]

Do a PEscience give - away!

[@coreyhill7058]

Jeff Nippard what about band face pulls

[@jackpalicki]

I think a lot of people would benefit from a technique video on the seated cable row. it seems like a staple for back training but almost everyone I've trained with, myself included, has their forearms and biceps take over during the movement

[@fredsonii5966]

The way you say rhomboid makes it sound almost melodic 🎼 absolutely love the TT series!

[@oskarthompson3789]

"Rear delts migthh as well be called legs, cause you're skipping them" -The Dom-inator

[@vistian]

Gotta say, bro. Your channel is now my go to for the science and mechanics of strength training. Thanks and keep it up!

[@kandy5129]

Coming back to this video I can see how much Jeff has grown in these past 4 years. Amazing

[@kRaf76]

This channel is highly underrated. Great vids jeff

[@Strongaholic]

This is one of the most difficult bodypart to target! Thanks Jeff 😁💪🏼

[@sergiobelalcazar9806]

OH MY GOD IVE BEEN LOOKING FOR INFORMATION WITH ACTUAL EMPIRICAL EVIDENCE TO BACK UP THE PROS AND CONS OF CERTAIN MOVEMENTS THIS IS LIFE

[@TrapChrisYGO]

Great thanks to you, Jeff, for all of the lessons you have shared. I've learned a lot still still kept up.

[@Nickthepunk22]

As far as gym education, your channel is the absolute best.

[@SteveFields-tm9je]

I'm starting my 4th week in your High frequency program, I have made more progress in this structured than any other workout routine. I'm 72 so it's never to late. Thanks

[@Bushcraft-xz6xd]

Another great exercise for rear Delts is the cable archery-pull. Set the machine in the roughly middle position and grab just the ball or stopper rubber on the end of the cable. The other hand use to grab the machine as if you were holding a bow then do the movement of pulling back the string or cable just like you see Longbow shooters do it. This gives a unique full range movement that works many muscles. Then swap sides!

[@Mighty_Mighty_D]

Best part of technique Tuesday? Finding out you've been doing it right all along 😤

[@SpenceThePrince]

The addition of Bro Jeff in these TT videos is fantastic.

[@anandhuanandhu5778]

Whoa.. jeff, you finally did it.I ve being waiting for this one

[@ruuuku8177]

I've been wanting a really good rear delt video for a long time, thanks Jeff! I'll be sure to hit these hard at the gym today :)

[@tariqminor208]

I needed this! Great work as always Jeff

[@levalas91]

im always more excited for the technique tuesday then for GOT or even upper-body days

[@riversheppherd121]

Jefff - Thankyou so much for this video. Literally been looking for this!

[@sup3rc001]

Love these series. Keep it up!

[@evansikorski183]

Rear deltoid is a hard mind-muscle connection to establish. Thanks for the pointers Jeff!

[@HG51_]

Amazing video, really helped me as I’ve always lacked in this area

[@thats_mr_b_]

I was just complaining about this the other day. Thank you Jeff. Hope the trip was good.

[@legitman248]

Jeff, you are the hero we want... and the hero we need! Appreciate all your videos

[@lexlavi]

Ryan Craig you’re thinking of Jeff cavalier right?

[@megalelouch1836]

Great content as always! Thanks, Jeff! 💪

[@isitoktobeok]

I just love the way you make people understand...

[@Filaxsan]

Still gold. Thanks a lot for sharing Jeff! All the best 💪

[@himeshsinghshishodiya]

Thank you so much for this amazing content! I was having problem with selecting optimal and 'working-for-me' exercises for rear delts.

[@richardparker9344]

Thanks for being who you are man and keep being you!

[@Training_Tsuna_]

This video dropped right in the middle of my shoulder session. Lowkey curse, lowkey blessing.

[@hermionegranger2484]

Can’t wait for the advanced version! Love how scientifically sound your statements are 👌🏻

[@lmc4964]

very clear on the mechanics of why you are doing what you are doing

[@geraldesterman9380]

Jeff N honors Jeff Cavalier with this video. Jeff C is always telling us to Face Pull at the end of every workout, rain or shine, upper or lower day. Don't recall if Jeff C ever talked about Low to High Face Pulls with the elbow rotation at the end of the movement. I'm going to try it out today. Looks interesting. Thanks Jeff N. I see that after Endgame, you didn't feel the need to Hulk out as intensely as the last video. Still, you will wind up single handedly saving the white tearaway shirt market if Bro Jeff continues to demand his screen time.

[@nateinsane4023]

Jeff C has a variation where he pulls back, and presses up

[@sayehs2188]

@Cobra Commander yeah I was going to say this. His new variation of face pull,the press part is like low to high face pull

[@Xdrakemanx]

Jeff N v Jeff C will be most ambitious crossover since infinity war

[@henrychen2616]

the low to high face pull is the only reason Jeff c does facepulls, you fake fan. lol

[@jaggeriscoughmedicine]

Jeff cavalier talked about face pulls way later than buff dudes or jeff nippard.

[@DonDaJuann]

AYEEEEE WE IN IT!!!! TIME TO GET SOME BOULDERS SHOULDER ACTION!!!

[@haroldhughes9824]

Yes was waiting for this for awhile!

[@FLeXJun]

I randomly found your channel. I was always stubborn and never followed no ones workouts. As I start seeing your videos I realized how legit your channel is. This is week 2 doing your program, I just want to say thank you. I feel so good doing different things and also the rest times, amazing.

[@ragingrooster9455]

Awesome video! Feel as though you may have missed a detail on reverse pec dec, I personally lean into the machine as oppose to moving the weight perpendicularly and find it really helps form a mind-muscle connection. I know this cue is used by many trainers, I recently saw Hany Rambod use it who is often credited as one of, if not the best trainer.

[@itamaravraham4068]

That's is some great content, love your channel man💪🏼🔬🔥

[@MrAvidLearner]

"Mind muscle connection" deserves its own video.

[@elshaddai3182]

Jeff My Man I Love You. Thank You For All That You Do. You Teach Me The What I Need To Know For Success And At The Same Time Give Me The Motivation To Do It. From The Bottom Of My Heart Thank You

[@RRAM10Adar]

Thanks Jeff, I have a small imbalance due to an old injury so I’m definitely gonna try these!

[@UvaroviteKing]

Wow good to know about performing that rotation. Thanks Jeff

[@swankypants6227]

Great video jeff!

[@aslee3070]

Bro jeff cameos are gold

[@TrustNJesusChrist]

Thank you for including Dumbbell exercises. I don't have a machine nor do I want to spend monthly at a gym. I have lots of free weights and a barbell, so this works.

[@haithamatef323]

i love this badass intro, its like my favorite show of the week time to learn :D

[@akbaruchiha99]

The durag🤣🤣great video Jeff thank you much !

[@tyyrtyr26]

I opened KZbin and first video was of Jeff and opened it without even looking at the topic 😂 Good job, brother. Much love from India. 🇮🇳🤙🏻❤️

[@ltsAdam]

Been waiting for this one for a while 😍

[@juancontreras1480]

Perfect timing...today is shoulder day. Using this and the shoulder press technique. Over time, learned that technique and efficiency matters a lot for gains than just swinging stuff around, though those Bro Jeff gains has also made me skeptical now.

[@emrulhassan2077]

thank you for simplifying the exercises, i appreciate your efforts and time to explain the science and form. liked. :)

[@Seth-mu3wo]

Awesome video. Succinct, helpful, and something I can execute with my limited gym. Thanks

[@CursedWheelieBin]

Thanks for the reassurance Jeff. A good set of shoulders is impossible without rear delt work. Lying on your side on a bench whilst performing one rear delt flye at a time allows you to target the stretched range of the strength curve ie. It gets around the issue of flyes failing to generate tension at the bottom of the movement. I've done these for product a year and saw tremendous improvements in my rear delts without needing to "flex" them. Pairing these up with flyes, pec deck, cables or face pulls allows the full strength curve to be targeted

[@naomiperez6046]

Jeff thank you so much for all you do!

[@ventsislavmadzharov3932]

Bro Jeff outperforms science Jeff as always. ;)

[@MrKuntly]

Jeff, thank you, you're an inspiration to all muscular dwarfs.

[@etiennevelasquez590]

Dude, i was looking for a rear delt video for 2 days & then i see your video!!👍🏻 keep up the science applied bodybuilding content👌🏻

[@valeriavalencia9529]

I needed this!! Thank you Jeff!!

[@kentseng5717]

Great video mate! Good guidance on mind-body control tips!

[@LR-jl7rp]

When Jeff kicks into "Gym Jock" mode though. Cracks me up everytime!

[@nickclavin3054]

Perfect timing for shoulder day!

That's a great video Jeff! Thanks a lot!

[@HoiJahn]

looking massive my guy. i see the growthhh

[@tpage8051]

Dude, your channel is awesome. Great info.. thanks!

[@ajhill5094]

I'm gonna add the rotation to my rear delt work! Thank you!

[@weakbenchkid4142]

Why does jeff round his shoulders when sitting in technique tuesday. This should be a topic next week. How to sit properly 😂😂

[@Dr.WhetFarts]

Because every day is chest day

[@Kumurajiva]

Thanks, this is timely for me, I’m looking for just this.

[@Aj23L1]

Haven't even seen it yet but thank you so much for the video!! I've been looking for rear delts!

[@ananddeonarine6913]

Thanks 👍 you nailed it . needed this the best exercise I've seen for rear delts since I have being looking at ideos on you tube .backed by science too many old schoolers insisted on heavy ass weights when the smaller muscles get ignored .this is backed by science

[@jimmydavidson5167]

So good! Thank you for this will be doing this today!

[@q.6240]

Bro Jeff went HAM on those rope cable pulls 😂 love the info m8!

[@rudigianto7183]

Thank you man, real clear explanation👍🏿

[@coggzi5865]

Anyone else like before watching because they already know its gonna be quality content?

[@ajazahmed3694]

Your training is brilliant

[@AkimboHunter]

You probably will not read this Jeff, but I heard about you and your channel on the "Stronger By Science" podcast and instantly subbed as I saw this video. :)

[@davidstevenson9728]

I love the background music from this era of your videos

[@MrKrueger88]

The biggest , little dude on the Internet !!!!! 👍👍👍

[@osamahorani2747]

I never want these videos to end

[@aFinalNote]

Amazing video. Going to websites for a list of excersizes is useless if you don't understand the ranges and technique of the motions. Thanks a lot, I'm gonna go try these right now!