The FASTEST Way to Bigger Rear Delts!

  • Published: 30 May 2019
  • 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 RUclip and turn on your notifications so you never miss a new video when it’s published.

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Comments • 1 931

    ATHLEAN-X™   4 months back

    *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…

    • Sam Ho
      Sam Ho  1 weeks back

      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  3 months back

      Can you do Scott Adkins or donnie yen or sly please

    • John Bee
      John Bee  3 months back

      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  3 months back

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

    • 7mobo
      7mobo  3 months back


  • Trae Nash
    Trae Nash  29 minutes back

    Is there a way to achieve the same affect if you don't have a row machine

    • Y. Cortez
      Y. Cortez  3 days back


      • Gatcha Bish
        Gatcha Bish  4 days back

        _But i dont have a gym jeff_

        • Yury Brykov
          Yury Brykov  1 weeks back

          What a bullshit. As usual

          • Cade McArtor
            Cade McArtor  13 hours back

            Seems like good advice what's wrong with it?

        • Ian Davis
          Ian Davis  1 weeks back

          Jeff has -3000 body fat.

          • Jorge Gonzalez
            Jorge Gonzalez  1 weeks back

            Me ha gustado mucho tu explicación.Yo trabajo los deltoides posteriores y la espalda alta con ese mismo ejercicio pero con trx y me sobra, además de ser un ejercicio muy bueno posturalmente.Gracias por compartir.

            • StarFøx
              StarFøx  1 weeks back

              It's not about how much you can lift...
              It's about how much you look like you can lift

              • StarFøx
                StarFøx  3 days back

                @T -Bone usually power lifters don't look like Greek gods.

              • T -Bone
                T -Bone  4 days back

                nah... i want both

            • Dean Allen
              Dean Allen  1 weeks back

              Good stuff doing them now

              • FromBeToReality
                FromBeToReality  1 weeks back

                THUMBS UP!!!!
                then watch!!!!

                • Anna
                  Anna  1 weeks back

                  Would you consider substituting the bar with a rope attachment?

                  • Hassan Anwar
                    Hassan Anwar  1 weeks back

                    Thanks for sharing
                    Very helpful video
                    One most important point I learned is difference in way contractions of lats and rear delt

                    • michael gilbert
                      michael gilbert  2 weeks back

                      Crap I have beginner gains to get now Haha

                      • khaled kouka
                        khaled kouka  2 weeks back

                        I always do this exercise

                        • Mgoldenboyz
                          Mgoldenboyz  2 weeks back

                          And I thought he was goin to say face pulls

                          • Bood Hernandez
                            Bood Hernandez  2 weeks back

                            Mgoldenboyz me as well. Been noticing my shoulders get bigger and look better ever since I started doing face pulls. My posture has been completely fixed as well. Jeff is a god send

                        • spontanp
                          spontanp  2 weeks back

                          Oooouuuhhh yeaaaa

                          • Andre Ros, A Flying Dutchman

                            Start with this right away!

                            • pyannaguy argent
                              pyannaguy argent  2 weeks back

                              Always too much time and detail on what DOESN’T work & WHY! Start with the positive information and show it!

                              • John H. Blevins
                                John H. Blevins  2 weeks back

                                What about using a rope to do the exercise, would that give you even a bit more room get the arm behind the body? I’ve attached stirrup handles to the rope to get the ability for a wider and greater travel path of the elbow behind the body; I started this with face pulls and figured it would work here as well. Any thoughts?

                                • Craig Reiling
                                  Craig Reiling  2 weeks back

                                  I don't have a cable machine in my gym, all fixed but I use the Fly machine with the handles that come down and I sit in the chair with my chest on the padding of the seat and use the mechanism of the fly machine movement to hit the rear dealt. Was wondering if you had any thoughts on how effective that is Jeff? As always, respect from the UK supporters..

                                  • Heamen K.Kordestani
                                    Heamen K.Kordestani  2 weeks back

                                    How about ropes? aren't they better than the bar allowing you to get even further back?

                                    • Vincent Scully
                                      Vincent Scully  2 weeks back

                                      I’m really loving this exercise, I just added it to my routine. I do have one question, I noticed when I’m doing it my neck is tightening up quite a bit. Could this be because of my posture or form?

                                      • Vincent Scully
                                        Vincent Scully  2 weeks back

                                        John Mitchell thank you

                                      • John Mitchell
                                        John Mitchell  2 weeks back

                                        Vincent Scully That’s your body’s natural response trying to recruit every muscle possible to help pull that weight. You might experience the same thing on dumbbell/bench press. Just focus on relaxing your neck and only focus on contracting the targeted muscle. That’s it man.

                                    • AwesomeKanawesome
                                      AwesomeKanawesome  2 weeks back

                                      I think some people just do the excercise in the thumbnail

                                      • Pranav Singh
                                        Pranav Singh  2 weeks back

                                        Will bent over dumbbell rows with some abduction work the same way for those who don’t have access to machines?

                                        • Alex Menyhart
                                          Alex Menyhart  2 weeks back

                                          Love your direction, good knowledge

                                          • Baljinder Sran
                                            Baljinder Sran  3 weeks back

                                            Thanks for this exercise I always struggled with that bend dumbbell raises

                                            • Joseph reck
                                              Joseph reck  3 weeks back

                                              Would using a rope on this exercise increase the ability to go farther back?

                                              • Doug Less
                                                Doug Less  2 weeks back


                                              • Doug Less
                                                Doug Less  2 weeks back

                                                Joseph reck yes but it won’t isolate ur rear delta and would incorporate more of your back in the workout

                                            • Brandon Greg
                                              Brandon Greg  3 weeks back

                                              I did this yesterday and woke up with sore shoulders.. It actually worked👍

                                              • Zach Baker
                                                Zach Baker  3 weeks back

                                                would you still include the flys along with this?

                                                • Makoto Jay
                                                  Makoto Jay  3 weeks back

                                                  See.. This is why this guy is the king.

                                                  • Wayne Sardana
                                                    Wayne Sardana  3 weeks back

                                                    I'll do this workout now.

                                                    • Leonidas Akl
                                                      Leonidas Akl  3 weeks back

                                                      Just do it with dumbells

                                                      • iForce08
                                                        iForce08  4 weeks back


                                                        • froggy
                                                          froggy  4 weeks back

                                                          Jeff marker please, I do not know anatomy like you.


                                                          • GOKU BLACK
                                                            GOKU BLACK  4 weeks back

                                                            Problem is what if you dont have access to machines like that at the moment and only have a barbell and dumbells then how else would you hit it without rear delt flys?

                                                            • Sharpie Artist_NAWA
                                                              Sharpie Artist_NAWA  4 weeks back

                                                              Bent over row with your elbows flared outward away from the body. Either with dumbbells or barbell.

                                                          • Keith Keister
                                                            Keith Keister  4 weeks back

                                                            Oh yeah, my rear delts suffered for years while in construction. Now, they gonna suffer from all the attention. Yee haa, thanks Jeff

                                                            • UTBaller22
                                                              UTBaller22  4 weeks back

                                                              Nothing could get my rear delts on fire. I have been two times through NXT now. They refuse to get soar regardless of load, tempo of reps, time under tension, etc. You could fly me out to your gym and I could guarantee my rear delts would give the middle finger on soreness the next day lol.

                                                              • Simone
                                                                Simone  4 weeks back

                                                                It is true that you can use heavier weights, but just because the lever is shorter. It is the same effort for rear delts.

                                                                • Brandon Blakemore
                                                                  Brandon Blakemore  1 months back

                                                                  Thank you!!!!

                                                                  • hugecraig
                                                                    hugecraig  1 months back

                                                                    Thank you Jeff, You are a [email protected] Legend

                                                                    • David Pierce
                                                                      David Pierce  1 months back

                                                                      I filmed my back and realized my rear delts are non existent. I'll be giving this exercise some time.

                                                                      • S2Xbit iX
                                                                        S2Xbit iX  1 months back

                                                                        Just focus more on peforming the right exercises for back,traps & rear delt everything should be fine

                                                                      • S2Xbit iX
                                                                        S2Xbit iX  1 months back

                                                                        I was worse my right rear delt was bigger than the left one & everytime i looked on the mirror i got upset

                                                                    • Nikola Kuzmanovic
                                                                      Nikola Kuzmanovic  1 months back

                                                                      What do you think of doing this movement with the long bar, but underhand, to help the external pull to hit the rear delts more ?

                                                                      • Santhosh Kumar
                                                                        Santhosh Kumar  1 months back

                                                                        Can we do this instead of face pull?

                                                                        • Robert Ebeling, DC
                                                                          Robert Ebeling, DC  1 months back

                                                                          I thought you would have brought out the face pull cables so you can avoid the internal rotation while working the shoulder.

                                                                          • Aayush Dua
                                                                            Aayush Dua  1 months back

                                                                            We can do this on the lat-pulldown machine as well if I'm not wrong. Just adjust your posture to be more slanted/diagonal than what you normally do in lat-puldowns

                                                                            • Christer Bakken
                                                                              Christer Bakken  2 months back

                                                                              Tusn takk♥️

                                                                              • Klay Wheeler
                                                                                Klay Wheeler  2 months back

                                                                                Does the grip matter? My gym has a long bar with a neutral that better, worse, or other? Thanks for the videos!!

                                                                                • Emory Holley
                                                                                  Emory Holley  2 months back

                                                                                  Great advice here I added that to my shoulder routine