The Perfect 3 Exercise Shoulder Workout for "Massive Rear Delts"

  • Published: 11 September 2019
  • Are you looking to build some crazy rear detls? Today is your lucky day. In this video i show you just that. how to build rear delts with the perfect three exercise workout for rear delts. Give this rear delt workout a try and let me know how you like it.

    For more perfect workouts make sure you check out our playlist.

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    Make sure you like the video share the video and subscribe to the channel. And if you would like me to answer any of you question please ask them in the comment section.

    John Meadows is an American professional bodybuilder and entrepreneur with an intriguing story. While John now boasts a successful career as an IFBB Pro bodybuilder and fitness company owner, his journey towards the top was extremely difficult.

    Growing up, John never met his father, and his mother died at an extremely young age. This meant John only had his grandmother to take care of him. When his grandmother tragically passed away in 1999, John was left alone without his family to support him.

    As the years went by, John continued to face new adversities in his life. During his early days in bodybuilding, John suffered from a rare colon disease. After fighting the disease for several months, his colon burst – almost resulting in his death. Luckily, John was quickly rushed to an emergency room where his life was saved. After several months of recovery, John was finally back on his feet.

    Coming back into bodybuilding, John used the very obstacles that almost cost him his life as ‘fuel’ to grow stronger. Ever since he recovered from the colon surgery, John has gone on to become a successful bodybuilder, entrepreneur, and inspiration for many people all over the world.

    IFBB North American Bodybuilding Championships, Men’s Heavyweight, 4th place

    USA Bodybuilding & Figure Championships, Men’s Heavyweight, 13th place
    Los Angeles Bodybuilding, Fitness & Figure Championships, Men’s Heavyweight, 4th place

    IFBB North American Championships, Men Heavyweight, 16th place

    IFBB North American Championships, Men’s Heavyweight, 12th place

    North American Championships, IFBB Men’s Bodybuilding: Heavyweight, 9th place

    North American Championships, IFBB Bodybuilding: Over 40 – Heavyweight, 2nd place
    North American Championships, IFBB Bodybuilding: Heavyweight, 7th place
    NPC Teen, Collegiate & Masters National Championships, Bodybuilding: Over 40 – Heavyweight, 2nd place

    Masters National Championships, Bodybuilding: Masters Over 40 Super Heavyweight, 2nd place
    Masters National Championships, Bodybuilding: Masters Over 35 Super Heavyweight, 3rd place

    NPC National Championships, Bodybuilding Heavyweight, 6th place
    Masters National Championships, Bodybuilding Masters Over 35 – Super Heavyweight, 2nd place
    Team Universe, Bodybuilding Over 40 Super Heavyweight, 4th place

    NPC Universe, Bodybuilding Over 40 Overall, 1st place – Earned the Pro Card
    Wings of Strength Texas, Bodybuilding IFBB Pro 212, 5th place
    Tampa Pro, IFBB Pro 212, 3rd place
    Vancouver Pro, Bodybuilding IFBB Pro 212, 5th place

    Wings of Strength Chicago Pro, IFBB Pro Men 212, 10th place
    Toronto Pro, IFBB Pro Men 212, 10th place
    Arnold Classic, IFBB Pro 212, 9th place

    #RearDets #Delts #JohnMeadows
  • Sport Sport

Comments • 360

  • mountaindog1
    mountaindog1   5 days back

    For more perfect workouts make sure you check out our playlist.

    • Pierre Lamothe
      Pierre Lamothe  3 days back

      What is the major differences between face pulls... moving the pulley at a lower angle, medium range and higher angles?

    • mountaindog1
      mountaindog1   4 days back

      yes I like those more..

    • chi3knees
      chi3knees  5 days back

      mountaindog1 bro your channel has changed my workout routine(s) in such a fantastic way.
      So so appreciate what you do.
      - fellow gym junkie

    • Luca Cerasuolo
      Luca Cerasuolo  5 days back

      Hi John! Do you ever do face pulls at a horizontal angle, either standing or seated (like on the seated cable row)? I find these stimulate my rear delts more than when I do them from the low pulley position like you demonstrated here...especially with an external rotation.

  • pooh bear
    pooh bear  2 hours back


    • Mangler Media
      Mangler Media  7 hours back

      UDA MAN!

      • Brad Suarez
        Brad Suarez  13 hours back

        That face pull looks suspiciously like an upright row. Athlean X wants to know your location.

        • mountaindog1
          mountaindog1   6 hours back

          it does, I wasnt thinking on that one

      • Thomas Grey
        Thomas Grey  17 hours back

        Best YouTube channel for lifting, thanks John! Your videos are perfect

        • Juana Iris Liranzo Rodrigues

          I love this guy!!!!

          • Honey badger Dont care
            Honey badger Dont care  23 hours back

            Your face pull is actually an upright row.

          • Est Cruz
            Est Cruz  1 days back

            Swings...... I tried these one day. I hadn't had that kind of burn in a while. I started throwing these in fairly regularly and I see the growth above what I was seeing prior. Thanks for sharing these training tips John.

            • Ted Harrison
              Ted Harrison  1 days back

              John Meadows is like the Mr Rogers of bodybuilding. Such a great guy. Always positive and encouraging.

              • Tim Thomas
                Tim Thomas  1 days back

                Great video

                What do you think about lateral raises and upright rows

              • Lekak
                Lekak  1 days back

                Do you prefer doing facepulls from down towards your head to the eye level positioned or at high positioned cable?

              • Peter Csigo
                Peter Csigo  2 days back

                The funny thing is everything I've ever learned about bodybuilding I learned from the real bodybuilders not from gurus. When I had a shoulder pain it's because I forgot to work my rear delts.The a way I corrected it was the exercises you just showing in the video. So this exercises is your bread-and-butter to bring up your rear delts you absolutely right Your channel is very useful and educational keep up the good work.

              • Silence
                Silence  2 days back


                • Heinz Becker
                  Heinz Becker  2 days back

                  i also train cable cross rear delts. feels great. i start with warm up rotators than warm up sets for side delts and start with side delts and go heavy 10 rep range. after that i go for rear delts cable cross. the same. than i hit the front delts with a smith mashine as heavy as i can, til 1 rep max and after that i do instand drop set. than the same 3 exurcises again with other mashines. 4 -5 work sets...i got strong shoulders and got never problems with them as long as i warm up and increase the weight slowly.

                  and yeah. after back day with rowing, i still feel my rear delts a little bit from the heavy single arm rows.

                  • Shawn Ray
                    Shawn Ray  2 days back

                    Funny at 8:30 in the mirror reflection you can tell even though it’s blurred how massive your legs still are

                    • Kurt Heitman
                      Kurt Heitman  2 days back

                      You know what you're talking about sir! I just subscribed. I do rear delt flys on the machine exactly (and instinctively) like you describe. Saw someone today doing these with too much momentum, too much weight, and with a thumbs to the floor grip.

                      • CK Goh
                        CK Goh  2 days back

                        Hi John, isn't face pull done fm above head level?

                      • iron frank
                        iron frank  2 days back

                        Thanks John...

                        • hadhad129
                          hadhad129  3 days back

                          John Meadows has changed his variation on rear delt flys since before I even knew what a rear delt was😂😂😂🤣

                          • hadhad129
                            hadhad129  3 days back

                            Watching these before my delt and tries workout
                            I am more of a side delt and glutes guy 😂

                            • Zaman Fahim Imteaz
                              Zaman Fahim Imteaz  3 days back

                              John those are upright rows, not face pulls man

                              • Zaman Fahim Imteaz
                                Zaman Fahim Imteaz  5 hours back

                                @mountaindog1 Thanks man.
                                I love you and your beautiful videos <3.
                                Especially the partials on side laterals. They blew up my side delts more than anything I ever did.

                              • mountaindog1
                                mountaindog1   6 hours back

                                I am redoing video, I want to show you angle I would use doing a facepull...I can see your point

                              • Füri Zsolt
                                Füri Zsolt  11 hours back

                                it is called face pull. Please go to the gym to learn first something before you open your mouth!

                            • Nathan Kestin
                              Nathan Kestin  3 days back

                              That was internal rotation with elevation, not external rotation, sir.

                            • bubble butt
                              bubble butt  3 days back


                              • bubble butt
                                bubble butt  3 days back

                                You look sweet as shit

                                • beast head beast
                                  beast head beast  3 days back

                                  Thank god what ever you say I could relate to it

                                  • Nicholas Robinson
                                    Nicholas Robinson  3 days back

                                    I tried those brilliant thanks.

                                    I also threw in face pulls but from the top of the cablle machine. And I brought the rope back (using both hands one on each side) to a double bicep looking pose ending with my hands passed the front of my head going behind me but above my head as wide apart as possible. It burnt.

                                  • James Brace
                                    James Brace  3 days back

                                    Cant wait to see the hamstrings video.

                                    • Steven Zak
                                      Steven Zak  3 days back

                                      What about W's, where you pull two dumbells or cables or bands back into a sort of W configuration? Those seem similar in one way to rows but less wide (which my bad shoulder tolerates a bit better), and in another way they're similar to face pulls but with your hands lower. I like the idea, by the way, of face pulls from low to high, as opposed to the usual face pulls from shoulder height or face height. I discovered that my shoulder tolerates the low-to-high version better for whatever reason without bothering my supraspinatus tendonitis.

                                      Update: Now I remember what I was thinking about: Not "W's" but rear delt supinating rows. As you row, you supinate (or half supinate, starting neutral and supinating to 45 degrees), which external rotation is supposed to involve the rear delts more, but the advantage for me is more shoulder protection. See, e.g., Paul Carter:

                                    • Jay Cole
                                      Jay Cole  3 days back

                                      Thanks a lot bro love this shoulder workout that rear delt dumbbell grip is very very helpful to me because I have a slight shoulder injury

                                      • Jonas Volkman
                                        Jonas Volkman  3 days back

                                        You know, this is probably the twentieth time I’ve heard John preach this Rear Delt Flyes + Partials... it’s almost like IT WORKS ;-)

                                        • Jim Johnson
                                          Jim Johnson  3 days back

                                          Thank u again , best trainer on you tube.

                                          • Sarvesh Chadha
                                            Sarvesh Chadha  3 days back

                                            I like the video first and then download it and then see it, that's how you treasure johns advice

                                            • feel cold, down in dumps diss morning

                                              "Meadows is known for hamstrings". John, can you do a video like this for thick, monster hanging hamstrings? Can never have big enough legs!!

                                              • Chiseled Natty
                                                Chiseled Natty  4 days back

                                                As I shrug my shoulders @ 5:25 of the video. Caught a rear delt pump just from watching.

                                                • krystianolawa1
                                                  krystianolawa1  4 days back

                                                  Super!!!! Dziękuję bardzo

                                                  • Jarett Moreno
                                                    Jarett Moreno  4 days back

                                                    Great great video Mountain Dog!

                                                    • It's a Bunnay
                                                      It's a Bunnay  4 days back

                                                      Love this can’t wait to try it

                                                      • Teenie Weenie Mussolini

                                                        Thank you for saying that it's okay for other muscles to get involved haha.

                                                        I understand why people want to isolate muscles to focus, but I don't understand why people flip out about getting extra secondary involvement from other muscles. Unless you're working on correcting and imbalance or something, as long as you are focusing on initiating and contracting the muscle you want to hit and are not letting other muscles actually take over, it should be a good thing to get more involvement from other muscles. Our bodies are kinetic chains, muscles are supposed to work together for maximum performance.

                                                        Plus, for those of us with lives that don't let us push double digit hours in the gym every week anymore, any extra work we can cram in should be a good thing.

                                                        • jole' Mays
                                                          jole' Mays  4 days back

                                                          John blessing us with this knowledge

                                                          • Bled A
                                                            Bled A  4 days back

                                                            are you a natty sir?

                                                            • Jimmy
                                                              Jimmy  4 days back

                                                              Jeff Cavalier doesn't like rear delt flyes

                                                              • chickenhead sad
                                                                chickenhead sad  4 days back

                                                                thanks md

                                                                • Anthony
                                                                  Anthony  4 days back

                                                                  i love your implementation of partials to go passed failure

                                                                  • sfils
                                                                    sfils  4 days back

                                                                    Brand of machine @ 1:30 and bench @ 5:02. Thanks in advance.

                                                                    • drewsky 100
                                                                      drewsky 100  4 days back

                                                                      I love working my rear delts, thanks for the tips John...✊

                                                                      • Grave Flower
                                                                        Grave Flower  4 days back

                                                                        So many lifters these days just get lost over analyzing everything and needing studies and research to back up every movement they do. If you're going hard and you can feel the muscle you're trying to load doing the work then you're probably on the right page. Exercise selection doesn't need to be complicated and I love the training methodology you promote!

                                                                        • randy rod
                                                                          randy rod  4 days back

                                                                          Always great info. Thanks.

                                                                          • Chad Parker
                                                                            Chad Parker  4 days back

                                                                            Thanks John. You are always the voice of reason. I really appreciate your videos as you always have a way to inspire me to get out of my comfort zone. You are truly one of the good guys within the world of weight training.