The FASTEST Way to Bigger Rear Delts!

  • If you want to build bigger rear delts, the first thing you need to do is stop doing reverse dumbbell flies with light weights. In this video, I’m going to show you the fastest way to bigger rear delts by properly overloading the muscles with a better exercise alternative. As a matter of fact, we are going to use a traditional back exercise to get the job done most effectively.
    First, you want to start by looking at the function of the rear delt. It is best activated by getting the upper arm into extension behind the body. Some take this to mean horizontal abduction (or the opposite of the horizontal adduction that happens with chest fly exercises). The issue is, if you anatomically move the arm back behind the body into horizontal extension with the elbow straight you actually limit the range of motion at the shoulder joint and therefore the activation of the rear delt.
    Instead, what you want to do is realize that by bending the elbow you are going to be able to extend the arm much further back behind the torso and therefore get better recruitment of the posterior delts. What this leads us to is the fact that the seated row is a much better way to build bigger rear delts. That is, if you perform it with some slight tweaks that I’m going to discuss here.
    The first thing you want to focus on is what attachment you are using to do the exercise. A lot of people will use the close handled v grip. This is a mistake when trying to build bigger rear delts, or even lats for that matter. The handle constrains your elbows to your side but more importantly limits the amount that you can get your humerus back behind your body.
    The handle will make contact with your stomach much sooner than it would if you had swapped to using even a straight bar as an alternative. The short straight bar however reveals the second limitation that needs to be considered. That is, because the hands cannot be spaced far out on the bar, the elbows will be forced to stay tight to the torso into adduction.
    This is one of the primary functions of the lats. If you keep the arms tight to your sides you are going to shift more of the workload to the lats rather than the posterior delts. We can fix this however by using a wide bar (like you would use on a lat pulldown) and spacing our hands far apart. The setup will demand that your elbows drift away from your sides and place more of the load on the rear delts in the process.
    Throw in the fact that the heavier loads capable of being used on a seated row are much more substantial than the light dumbbells being used in a rear fly and you can see how much easier it would be to progressively overload the rear delt and cause faster growth. The rear delt is always relegated to being the weakest of the three heads and somehow only able to handle light weights. This is simply not true. Just like the front delts and middle delts, heavier weights can be used for great benefits if you know how to use them safely to target the muscle you are trying to grow.
    If you are looking for a complete step by step program where you train like an athlete to start looking like one, head to the link below and start building ripped athletic muscle now. Stop taking a casual approach to your workouts and start training with the focus of a pro athlete. Great results await you.
    For more videos on how to build big rear delts and the best dumbbell shoulder exercises, be sure to subscribe to our channel here on youtube and turn on your notifications so you never miss a new video when it’s published.
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    ATHLEAN-X™  Vor 10 Monate +726

    *NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don't b*tch if you're not one of them :) Just try next time. Click the link to see if you’ve won. Good luck!
    If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

    • Waz
      Waz Vor 4 Monate

      how many reps and sets should i do it for

    • Sam Ho
      Sam Ho Vor 6 Monate

      I don’t have a seated row at my home gym, I have a rack and bar and weights. Would an inverted row with elbows out be similar with increased resistance by wearing a weight vest be the same?

    • John Bee
      John Bee Vor 9 Monate

      Can you do Scott Adkins or donnie yen or sly please

    • John Bee
      John Bee Vor 9 Monate

      Hay Jeff why don't you try a short film on fitness and a other thing I love watching your videos your knowledge I learned alot from you thank you jeff

    • WindingMaster
      WindingMaster Vor 9 Monate

      So what about reverse grip you spoke about in a past vid? Would that come in to play here? Cheers.

  • Jean d'Arc
    Jean d'Arc Vor 11 Tage

    I came here to learn how to build bigger delts and for the comments!

  • Godzilla Only sniping fans

    So y u never compete

  • نرگس آتش
    نرگس آتش Vor 13 Tage


  • Nino N
    Nino N Vor 13 Tage

    i did it for 2 weeks and now i have been suffering from whiplash for more than a year

    #TEAM TRUMP Vor 13 Tage

    Marry me jeff

  • 356porwa
    356porwa Vor 14 Tage

    Great episode man! That’s a great exercise

  • S Zubair Hussain
    S Zubair Hussain Vor 15 Tage

    What is the reason we can achieve more hyperexttension in elbow flexed position as compared to straight arm position?

  • Tib Ker
    Tib Ker Vor 19 Tage

    1 thing i was not happy with is my rear delt , and now i will add it. I just tried it, fired up the rear delts right away .(nice to have a good home gym) Thanks Jeff!

  • Rathan Sherigar
    Rathan Sherigar Vor 20 Tage

    it is a classic rear delt exercise done on seated cable rows.
    I used to do it with barbell bent over, wide grip, but pulling the weight to the upper chest.
    This exercise was illustrated in Arnolds Encyclopedia book.
    Very effective.

  • Alwashere
    Alwashere Vor 21 Tag

    Thanks Jeff

  • Greg Armstrong
    Greg Armstrong Vor 23 Tage

    Is doing it that way with the long bar elbows higher also just as good for the lats as having them lower?

  • Uriel Garay
    Uriel Garay Vor 24 Tage

    Exelente camarada

    BUFFALO BILL Vor 25 Tage

    Good advice i just got my rear delts on fire🤦🏻‍♂️🤣🤣

  • anirudha uttarkar
    anirudha uttarkar Vor 25 Tage

    Just do it on a lat pull down machine. Simple.

  • The Last American Hero

    Bend at the elbow......duh

  • nitin Jadhav
    nitin Jadhav Vor 27 Tage

    Can you give me a proper exercise routine for entire body how many states how many repetitions please because I want to competition next six months I need your guidance I am from Bombay

  • saintsfearful
    saintsfearful Vor 27 Tage

    Wouldn't dumbbell bent over row be more effective?

  • Luke
    Luke Vor Monat

    Does the barbell row also work on the rear delts just as well as the seated row? I don't notice much difference in the motion other than being bent over.

  • Dácio Nunes
    Dácio Nunes Vor Monat

    I got more rear delts from barbell rows (focusing on rear delts and lower traps) than I ever did with inverse flyes. I literally got next to nothing from it.
    It's kinda hard to do the concentric without using momentum and other muscles for the initial lift, then there's a very short time under tension on the eccentric.
    The overall load from inverse flyes as you've described is quite shitty as well, especially without using momentum.

    Nice to have this video clarifying some observations that I had already made and further explaining the mechanics involved.
    Sadly I don't have this machine, so now I'll do either an even more rear delt focused variation of barbell row or I'll try to do something with my bands from my home gym.

  • 53Memati53
    53Memati53 Vor Monat

    no face pull?

  • Leo Ryder
    Leo Ryder Vor Monat


  • rysdough
    rysdough Vor Monat


  • Peter Bernard
    Peter Bernard Vor Monat

    How gains are killing your gains

  • Lateef Fall
    Lateef Fall Vor Monat

    Wow, I can't believe I never realized how great this channel was!

  • Tammy Reynolds
    Tammy Reynolds Vor Monat

    Great little video! 💪 Thanks Jeff

  • MrDrilla
    MrDrilla Vor Monat

    @4:11 "You can see every muscle in my back working" - literally.

  • Smocy raccoon
    Smocy raccoon Vor Monat

    What if you do push-ups like that. Would it get your rear delts bigger?

  • J Dizzle
    J Dizzle Vor Monat

    Bet you he is rolling at about 3-4% body fat

  • Gary Cooper
    Gary Cooper Vor Monat

    I do those front facing Y raises on the 45 degree bench you also mentioned. I feel insane rear delt activation on those.

  • James Lagattuta
    James Lagattuta Vor Monat

    Game on Jeff

  • TheLAXTeaParty
    TheLAXTeaParty Vor Monat

    What do you weigh, about 130?

  • Ash Islam
    Ash Islam Vor Monat

    Jeffs arms are huge

  • jim gutz
    jim gutz Vor Monat

    what about switching the bar with a neutral grip t-bar

  • Nikhil Ravishankar
    Nikhil Ravishankar Vor Monat

    Jeff doesn't workout. He works the machines out.

  • Felicify
    Felicify Vor Monat

    In the gym now and am bored of the reverse fly so decided to look it up. Now I can enjoy doing rear delt again. Haha

  • Quan fantastic
    Quan fantastic Vor Monat

    I noticed athlean X gotta stay lean so he can show us the EXACT muscle He’s hitting

  • Marek Marecki
    Marek Marecki Vor Monat


  • Chief
    Chief Vor 2 Monate

    Another solid pointer. Mad respect !

  • Victor Perez
    Victor Perez Vor 2 Monate

    The more videos I watch from him the more things he tells me im doing something wrong.

  • Robert Smith
    Robert Smith Vor 2 Monate

    Why didn’t I see this video earlier? Just did rear delts today!! Looks like a great excercise! Gone try it next time..

  • J. Bernard
    J. Bernard Vor 2 Monate

    Can't say for certain, but I'd say it's a safe bet that those 510 dislikes are from folks who don't care for their rear delts😏

  • Xavier Lapis
    Xavier Lapis Vor 2 Monate

    I have a huge fear of the string snapping

  • bordiguy
    bordiguy Vor 2 Monate

    New subscriber here. Thanks for the tip. Will apply immediately. 😊

  • 702prodigy
    702prodigy Vor 2 Monate

    definitely applying this one. thanks jeff!!!

  • sundheep9
    sundheep9 Vor 2 Monate

    Thanks Jeff 🥇

  • OGKUSH 1
    OGKUSH 1 Vor 2 Monate

    Eating a meat lovers pizza while watching this....

  • Dat-Vi Hà
    Dat-Vi Hà Vor 2 Monate

    What do you think about setting the bar a bit higher, like face height? I feel it stretches more the rear delts

  • Cuchulain
    Cuchulain Vor 2 Monate

    Thank you Jeff

    GOLD VIP Vor 2 Monate

    Very good idea. Going to try this as I struggle sometimes to feel my rear delts burn. I know that when it burns then you are doing it the right way. Thanks 👍

  • Salem Khan
    Salem Khan Vor 2 Monate

    Disagree in a certain way, it’d like you maximize your rear delt work out with secondary lats workout. My point of view is better to lift the bar to your chin.

  • Abdul Aziz
    Abdul Aziz Vor 2 Monate

    Thanks, was looking for a rear delt exercise. And I think this is the best. Will soon try it.

  • High Level Wardrobe
    High Level Wardrobe Vor 2 Monate

    What are the disadvantages of doing this on a regular seated row set up that one would typically find at the gym

  • Desert Viking Adventures

    For once I already do something Jeff suggests. I feel proud. 😬

  • Lucas Dellios IV
    Lucas Dellios IV Vor 2 Monate

    Wow, this was really eye opening. Thank you Jeff Cavaliere from Athlean

  • Byron Hunter
    Byron Hunter Vor 2 Monate

    So basically, bent over row with wide grip. Got ya.

  • Srobson Scosta
    Srobson Scosta Vor 2 Monate

    Uh what about rear delt flies while being laid on a horizontal bench?

  • Jory Schultz
    Jory Schultz Vor 2 Monate

    I do the rows and the fly’s

  • Charlie Andor
    Charlie Andor Vor 2 Monate

    Would body rows be a good bodyweight alternative to this?

  • Reuben Raya
    Reuben Raya Vor 3 Monate

    "No Colonel Sanders, you're wrong... mountaindog1's right, mountaindog1's right!"

  • Vivek R
    Vivek R Vor 3 Monate

    Great. Seeing it after back day today

  • Invaded by dark spirit
    Invaded by dark spirit Vor 3 Monate


  • silversurfer
    silversurfer Vor 3 Monate

    I cant even see me rear delts ·_·

  • Alexandros Klimis
    Alexandros Klimis Vor 3 Monate +1

    I tried that . It legit works

  • Jo Go
    Jo Go Vor 3 Monate

    Take a V- rope and you can get further back with your elbows

  • icculus19
    icculus19 Vor 3 Monate +1

    Rear flies are still great for rear delts. Seal rows target delts as well

    • icculus19
      icculus19 Vor 3 Monate

      @Blind side exactly, couldnt thjnk of the word

    • Blind side
      Blind side Vor 3 Monate

      @icculus19 gotcha so synonymous with pendelay rows?

    • icculus19
      icculus19 Vor 3 Monate +1

      @Blind side its a row variation. Think like a bent over row where your upper body is parallel to the floor. Using dumbells or bar bring weight up to like nipple level keeping your elbows out. Think bench press only in the opposite direction.

    • Blind side
      Blind side Vor 3 Monate +1

      What's a seal row dude?

  • Swift
    Swift Vor 3 Monate

    Can u do this with a rowing machine?

  • -NICK-FR- /SM/SR
    -NICK-FR- /SM/SR Vor 3 Monate +1

    The fastest way to shreded
    1 watch jeff
    2 copy jeff

  • Erick Smart
    Erick Smart Vor 3 Monate

    Thanks for that. Sir what do you recommend for building rear delts if one doesnt have access to the gym and only have dumbells?

  • E S
    E S Vor 3 Monate

    Best way to do a seated row is with a rope attachment in my opinion.

  • Charles Jackson
    Charles Jackson Vor 3 Monate

    Awesome video.
    Watched it a few times. Each time I listened and watched a little more closely. As a result I heard important words and saw demonstrations that are vital to performing this exercise right.

  • Dominic Mod
    Dominic Mod Vor 4 Monate

    Thank you

  • Adam Beatty
    Adam Beatty Vor 4 Monate

    Is there a variation for bands or dumbbell to hit the rear delt the best?

  • the 3 team family
    the 3 team family Vor 4 Monate

    I agree just that I think having your chest supported may help even more either with cables or on a hammer strength chest supported high row. Except I guess u don't get momentum from your body going back and forth

  • C S
    C S Vor 4 Monate


  • Malcol Silva
    Malcol Silva Vor 4 Monate

    obrigado por instruir nós ignorantes do Brasil. Você é o melhor do mundo, cara

  • Sithum Darius
    Sithum Darius Vor 4 Monate

    Can we do this in the seated v pulley row?

  • arielquelme
    arielquelme Vor 4 Monate

    glad ive been doing this before watching this video

  • P.P
    P.P Vor 4 Monate

    Jeff what are you talking about? I see *every* muscle firing.

  • P.P
    P.P Vor 4 Monate

    I don't know *what* to do anymore?
    Just going to roll around on my bed, as physiologically accurate as possible.