“FAST ACTION” Q&A* - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers wi ll be posted within the first 24-48 hours of you leaving the question. Good luck!
Shall I workout when I am sore from the last workout. I follow your unleash beast workouts, with one day breaks. Provided by you in the workout + I don't feel my side dealts during dumbbell high pulls. Am I doing something wrong.
When it comes to fixing posture issues, which are more important, strengthening or stretching exercises? for example fixing hunched posture with strengthening rear delts/ lower and mid trapezius muscles or stretching chest?
Threw the first exercise in with shoulders this morning. It's a game changer. Never felt it in my rear delts so hard. Crazy burn that lasted longer than any exercise I've done for rear delts before. Killer.
Same here. For some reason I always did them standing up, slightly bent forward. That little momentum from standing killed the exercise. I will do these seated from now on!
I just watched this video in the gym, and came back to say the same thing. I was very surprised at how well you can actually feel the rear delts, entirely new experience.
I tried both today. I never felt my rear delts the way they felt today. The first exercise with the dumbbells is humbling and this is an understatement. Thank you, Jeff!
Sameeee, man. I was a little sceptical about this video, being a 'jeff' video. But the first one is tooooo awesome. I've never felt my rear delts this good, ever!!
@@athleanxcan you please Also include for sports too not just fitness ? After I have soccer practice I feel like I’m dead and literally feels like I have flu .
@athleanx also my friend keeps talking about cryotherapy and infrared therapy when this topic comes up, but I tell her these are very niche stuff that is over the top and unnecessary. Please also touch on such methods like cryo, infrared, and also sauna, stretching, foam rolling, ice baths cold showers
I follow Mentzer's heavy duty workout and he recommended a superset of dumbell lateral raises + rear dumbell lateral raises, I found out I would get better results from cable lateral raises + cable face pulls, as the tension is more constant and the face pull is a compound move that involves all the moves of the rear delts
Also lying face down on an incline bench works great for isolation and learning to activate those rear delts. Bent over barbell high pulls is a good alternative for the cable row.
Thanks, Jeff. I'll give these a shot on my next Back/Pull day. I'm a little apprehensive due to my full thickness rotator cuff tear but, as always, I'll dip my toes in the water first with lighter weights.
ok, i've done a workout with only exercises i needed for every body part, it took me only 27 hours and i dont know what to do with the rest of the time love ya work Jeff!
jesus i remember being in my class... and I would come on your videos and try and locate specific muscles since u look amazing. glad you are still filming and that you are active. also, I got back to gym after 1.5 years, and these videos just wake some nostalgia that's buried deep down.. keep it up mate
How about a companion side delt "ONLY 2" video (no cable version) ? This would be handy for those of us who usually cut back our gym time and take up shortened winter maintenance routines at home. Really like the background piano music, very enjoyable.
Is this program good? Push: Bench press: 3 X 10-12 7.5 X 12 10 + 3.75 X 8 15 x 8 Incline bench press: 3 X 10-12 14 X 8 14 X 8 16 X 8 Shoulder press: 3 X 8 10 X 8 12 X 8 12 X 12 Hammer curl: 3 X 8-12 10 x 10 10 x 10 10 x 12 Egyptian lateral raise: 3 X 20-30 Dumbell: 8 X 12 8 X 10 8 X 10 Superset: Tricep pushdown + overhead extension: 10 X 12 7.5 X 8 10 X 12 7.5 X 10 10 X 10 7.5 X 10 --------------------------------------------------------------------- Pull: Seated row: 3 X 10-12 Machine: 35 x 12 42 x 12 49 x 10 Lat pulldown: 3 X 10-12: Machine: 28 x 12 35 x 12 42 x 12 Bicep Curl: 3 X 6-8 8 x 10 8 x 12 8 x 12 Brachialis: 3 X 8-10 8 x 12 8 x 12 8 x 12 barbell rear delt row: 5 x 12 10 x 12 12.5 x 12 Rowing: 3 X 10-12 10 X 12 10 X 12 10 X 12 Superset: Face pull from high to low 3 X 8-10 10 x 12 10 x 12 10 x 10 X Chest supported row: 3 X 8-10 6 x 12 6 x 12 6 x 12 --------------------------------------------------------------------- Legs: Leg press: 30 x 12 44 x fail 51 x fail Leg extension: 14 x 12 21 x 12 28 x 12 Calves: 0 x 12 5 x 12 7.5 + 1.25 x 12 Forearm curl: 3 x 8-10 8 x 14 10 x 14 10 x 14 Reverse curl: 3 x 8-12 4 x 12 6 x 12 6 x 12 Squats: 5 x 12 7.5 + 1.25 x 8 7.5 + 1.25 x 8 Abs roller 3 sets x 12 Or Plank: 2 minutes
My back day last week I used a long bar with handles at the end and did sitting rows. I’ve done them before, but after this workout my rear delts were unbelievably sore.
@athleanx .... If you see this: I have a question, more so in regards to physical therapy. For someone with Thoracic Outlet Syndrome, which exercises do you recommend doing and which do you recommend avoiding? My physical therapist said no more overhead press and no more military press and gave me some exercises to do like face pulls and some stretches, so I'm doing what she said .... but I'm honestly a bit overwhelmed when I walk in to my garage gym. 🤔
Face pulls lying on the floor, and plate loaded chest support row (with my elbows at 60°) have grown my back and rear delts. Edit: Doing face pulls on the floor is great for making sure you do external rotation by touching the bottom of the rope handles either side of your ears, against the floor.
@@athleanx Can the seated W raises be used as a substitute for face pulls? I'm a corporate professional on limited time so I can only afford to pick either one of the two. And I need my rear delts to grow...
Gracias por todo tu conocimiento compartido eres un gran profesional y una persona muy cercana . Tengo una duda ... cuando hay músculos acortados , desbalance muscular , falta de flexibilidad y estabilidad en algunas zonas del cuerpo como por ejemplo hombros , core ( estabilidad central ) , escapulo humeral , coxo femoral , pie y tobillo, pectorales , que podemos hacer? . Sería posible hacer un vídeo con ejercicios correctivos y algo de biomecánica de los movimientos en ejercicios específicos por favor ? Gracias y un saludo Super Jeff 😅 😊
@@grigorirasputin425yo estoy en Europa y soy español... Y es más , considero que antes de mover ningún peso por pequeño que éste sea , hay que acondicionar el cuerpo entero para empezar a mover kilos y entrenar en serio ... No puedes ir al gimnasio y desde el principio empezar con una rutina full body a hacer repeticiones y series sin preparar articulaciones, músculos,etc. Igual mis palabras y su significado no son las apropiadas pero , si arrancas un coche con el motor frío y comienzas a acelerarlo y a hacer que trabaje el motor a toda potencia sin dejarlo que mueva el aceite y coja un poco de temperatura....lo vas a reventar en muy pocos minutos... Igual estáis en los Estados Unidos pero las personas allí son iguales que en México o en el resto del planeta , Campeón , es necesario un acondicionamiento y un reajuste y preparación del cuerpo entero para evitar lesiones , un saludo 😊
@@grigorirasputin425eres estadounidense tal vez? Hacéis las cosas diferentes allí ? 😊 Porque dices que no eres mexicano?... Los atletas merecen un respeto vengan de donde vengan y la gente que quiere empezar a cuidarse y entrenar merecen a un profesional como Jeff y sus buenos consejos...😊los inicios en todas las artes y deportes así cómo en los asuntos de la vida misma requieren de una base sólida...😊
is it okay to do the rear delt row one at a time? I feel like I have better form that way, and the extra range of motion feels like it lights up the muscle more.
Thanks Jeff. Wow I've stated doing both. What amazing feeling , especially the pull back wide and high! Unbelievable feeling, certainly more going on then just your target muscle! Wonderful stretch in the upper pecks too! This is now my second favourite to double rope face pulls! Amazing , ya got to do them. Remember under the chin!! OMG amazing feeling post !
@athleanx Jeff, thank you for another comprehensive video. If you could share something on rear delt/back impingement and how to prevent/correct it, it would really help us.
On the second exercise, what I like to do is to pause at the bottom(in extension) for one second and pull laterally with the elbows almost fully extended, like I am trying to rip the bar apart , gives more load to the rear delt in extension and a crazy burn.
I have been bending completely until my abs touches my thighs n do the same movement as you mentioned for the rear delts (the first variation). I'm hardly 7 months into strength training but yes I do feel my rear delts while doing this workout.
Hey Jeff, I love your videos and have been inspired by Jesse’s transformation especially in relation to the changes that he was able to his posture. I know that you always stress the importance of the upper back and the importance that it has for shoulder health. I personally have a lot of issues with this due to an old lifting injury which has left my scapula weak and my upper traps tight and overcompensating for the lack of stability. I know that you have many videos discussing how to strengthen the the upper back and videos that also discuss how to fix a winged scapula and my understanding from those videos is to proritize flexibility first and then go into strengthening. My question is what is the progression of those two in relation to each other especially when trying to take away tension from the upper traps? Should I be doing both at the same time or prioritizing one over the other? I was also curios if you had any advice how how to prevent the upper traps from taking over especially in seratus work?
I'd definitely suggest taking a two-pronged attack on this issue. The reason being is that the strengthening can act as an "active range of motion" assist to obtaining more flexibility.
How effective is rowing for building rear delts? I have a Concept2 rower and Bowflex adjustable dumbbells but I'm not sure what's the best method for building my delts at home.
I always struggled feeling my rear delts. Today I did 3 sets of Seated Rear W Raises and my rear delts were on fire! I am still feeling them! 😂 Thank you Jeff! 😀
Just what I needed @ the right time......answered question to myself about lack of progress......now I have 2 exercises/explanations to take care of it. Very nice timing.
Whenever i workout or an just standing i feel like i have unbalanced shoulders. And when i do any exercise ij keep adjusting my shoulder blades. So pls will u tell me how can I work on it. Also I workout in my house. I do have access to pull up bar dip bar and free weights only.
Tried this first exercise and it feels really awkward. Used super light weights just to get the feel and I guess I need to improve shoulder mobility and rear delt strength a lot because it never really felt quite right for me
Can I utilize resistance training to prepare myself on game day? Supposing that I play team sports, assume indoor volleyball, what that would be and when exactly? I think this deserves a video.
I wouldn't be doing any lifting on game day, assuming you meant this. You need to be rested and just doing some warm-ups & progressive stretching. resistance training will hamper your performance because you are pre-fatiguing yourself when you want to be fresh.
The rear delt is in play when you do standard overhead press exercises as well as most upper back routines like rows and deadlifts ... even your trap routine will touch your rear delt. I have a nice pair of rear delts because of it and so prefer to invest that time on training something else.
EMG still shows a lot of activation in the traps. Eliminate this by leaning face down on a bench at 45 degrees, pronated grip on dumbells bringing them straight back will completely isolate the rear delt..
If you want crazy rear delts do this - take a dumbbell , stand straight or bend slightly forward and with a straight arm, push back behind you and towards the roof. Second awesome exercise is reverse peck deck , BUT during the whole movement your shoulder blades should remain pulled forward, it makes all the difference. These work! I am talking from experience, try them out and feel free to tell me how you did.
Thank you for the vid. Please, teach us how to achieve it (rear delts + mid delts) with bands. Due to the mobility capabilities, that's my current gym. Today I am trying working out rear delts by doing anchoring in door hinges and simulating a cross reverse cable fly with my arms at 45 degrees angle. For mid delts I am both anchoring the bands at foot level and upper leg level to try to work at diferent muscle extentions. Front delt is just overhead press with a heavy band. Also please, tell me what do you think about myo-reps.
@@nomnomyourmom Not sure if I understood your question. I am referring to myreps technique in general. It seems to be created by Borge Fagerli some time ago but is being increasingly attracting attention for a while in the web by youtubers. Never eared a thing here from Jeff, but tried myself and seems to be a nice way to get results with time reduced workouts. Since Jeff is my one of my primary source of knowledge in training, It will be nice to ear his opinion about it. Thank you.
The muscle OVER the joint does the work .. 1:29 and 3:12 your side delts at over the joint, not much so the rear. 2:18 your high bar rows with elbows going back, does focus mostly rear delt involvement, and one can do that same motion bent over with dumbbells. That's how I won National titles in the 80/90's.
I like the reverse fly w the pronated grip best. I feel it in the rear delts. Doing yours there is also good but a lil different feel. Can do both...need to work on my form for your lift.
I'm a 20 yr. Old kid, whom works out and follows your channel, is like your number one obsessed fan. 🎉🎉🎉 Anyways, I wanted to ask you this one question, well technically two. How do you get all your daily consumption and nutritional needs from food and food alone; that's my daily eating lifestyle plan; that and I occasionally take a special protein blend I created all on my own, consisting of Jackfruit seeds, chia seeds, hemp seeds and flax seeds, for both mental improvement and physical performance as well. Anyways, your biggest number one fan ❤️🔥💯 can't wait to hear from you.
How much is enough for physical and mental stability and state of mind for performance enhancement on the cognitional level, the mentality level, and the physical level as well? How many calories should a guy like me consume on a daily basis. That and I also do yoga, tai chi, and meditation as well. So what would your daily workout routine and eating plan look like for me? I try to limit my eating as much as possible, but sometimes I find I over indulge a bit in the foods I eat for one, and or am engulfed in my meals throughout the day. This is because though, while I still stipulate the sensation and feeling of eating, (actually eating), and enjoying my food I still seem to come up short of all my dietary needs to supplement my efforts at home. Any advice and help you could possibly give me would be very great fully accepted peacefully of mind to me, and very very much appreciated too. That and that's also because people tell me that I have put on quite a good chunk of pounds on my body. But anyways thanks for your help and effort can't wait to hear from you!! Cîao
It's funny, intuitively, a couple years ago I started doing straight bar pulls like you show here and it really allows a lot of load on the rear delts and overall shoulder girdle. Great range of motion, always feels good.
Great video! Glad you clarified that lack of face pulls. I saw a video on EAA's vs BCAA's. The video recommended EAA's as a supplement for when someone doesn't eat enough protein, but not BCAA's. In fact most things I have seen or read state BCAA supplements are not useful as you get more than enough from eating meat. So, I wonder what the difference would be in taking a BCAA supplement vs a EAA supplement. I looked at the label of the recommended product and oddly it only showed vitamins and minerals, and of BCAA's. No EAA's were listed. So, I am left to deduce there is no actual difference. So, give me the no BS answer. Thank you!
The reverse fly is common, but it's also not nearly as effective at developing the rear delts for the reasons shown here. A switch could deliver exactly the gains in the rear delts you haven't been able to get til now.
For the first exercise…. You just make sure you look like a “w” with the arms and you get abduction, extension, and external rotation. As for the 2nd seated cable row exercise, this is 2 of the only places I’ve seen this exercise demonstrated
You sound awful, but look great! Zero loss of quality despite your voice being a giveaway that you're not feeling your best. Appreciate you and your dedication to putting out the best material
My gym bro thought another similar rear felt workout where u do the rear felt flys but on a incline bench and I’m telling my rear out of my whole shoulder has grown the biggest
Can you use a rowing machine, instead of the machine for the 2nd exercise ? That way, maybe you can still bring the handle way up high and add cardio and leg work into it.
“FAST ACTION” Q&A* - Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers wi
ll be posted within the first 24-48 hours of you leaving the question. Good luck!
Yolo
Due to numerous health issues I can't do heavy lifting. Any chance of a trx series or program? That I can do
Shall I workout when I am sore from the last workout. I follow your unleash beast workouts, with one day breaks. Provided by you in the workout + I don't feel my side dealts during dumbbell high pulls. Am I doing something wrong.
there is no video of a back finisher on our channel
if youu can provide us wih one in reverse tabatta format
When it comes to fixing posture issues, which are more important, strengthening or stretching exercises? for example fixing hunched posture with strengthening rear delts/ lower and mid trapezius muscles or stretching chest?
Threw the first exercise in with shoulders this morning. It's a game changer. Never felt it in my rear delts so hard. Crazy burn that lasted longer than any exercise I've done for rear delts before. Killer.
Same here. For some reason I always did them standing up, slightly bent forward. That little momentum from standing killed the exercise. I will do these seated from now on!
I just watched this video in the gym, and came back to say the same thing. I was very surprised at how well you can actually feel the rear delts, entirely new experience.
Same. Never doing reverse fly again.
True
been doing infraspinatus for almost 79 years. if you know, you know
0:10 Functions
0:45 Seated W Raise
2:05 Seated Cable Row (Flared Elbows)
Thanks, List guy
thank you for saving my time ;)
@numnumyourmum Hey Jesse, you can also use youtube's Video Chapters to add these timestamps to your videos.
@@funkykong9001Hey donky, you can also use your brain instead of the balls between your adductors
* high pull row
Man it's been 12 yrs love your explanations and understanding how to work on small muscles with different equipments
Appreciate you. Much more to come...
I tried both today. I never felt my rear delts the way they felt today. The first exercise with the dumbbells is humbling and this is an understatement. Thank you, Jeff!
Sameeee, man. I was a little sceptical about this video, being a 'jeff' video. But the first one is tooooo awesome. I've never felt my rear delts this good, ever!!
@@Akagami753wdym when you say a 'jeff' video?
What are the recovery habits ranked from worst to best ? ( just like in your series ). Thanks Jeff, love your work.
Good idea! Will make this one for you...
@@athleanxcan you please
Also include for sports too not just fitness ? After I have soccer practice I feel like I’m dead and literally feels like I have flu .
@athleanx also my friend keeps talking about cryotherapy and infrared therapy when this topic comes up, but I tell her these are very niche stuff that is over the top and unnecessary. Please also touch on such methods like cryo, infrared, and also sauna, stretching, foam rolling, ice baths cold showers
Wow, this is a PHENOMENAL idea! I'm glad the team is picking it up!
He’s got a video discussing hot and cold recovery. Idk what its called
No joke. Getting ready for the gym RIGHT now and today is shoulder day. PERFECT timing Jeff! 💪🏼😃👍🏻
Nice💪🏽
I follow Mentzer's heavy duty workout and he recommended a superset of dumbell lateral raises + rear dumbell lateral raises, I found out I would get better results from cable lateral raises + cable face pulls, as the tension is more constant and the face pull is a compound move that involves all the moves of the rear delts
No I'm sorry this is wrong I've seen Mike and I do it too those two episodes are separate they do them back to back but it's not super setting
Even when Jeff has a flu he still works on smashing videos, thanks for dedication!
Just did the second one you showed literally just this second, I’m in the gym now. It kills. Never felt my rear delts like this🤙
1:13 def saving this cause this man helped fix my shoulder after a 2 year injury 💪🏾😭
Also lying face down on an incline bench works great for isolation and learning to activate those rear delts. Bent over barbell high pulls is a good alternative for the cable row.
I have just found a creative way to do that at home. With a broomstick and a resistance band - it works! Thanks!!!
Seated W Raise, ive been frustrated with rear delt flys for awhile now gonna give this a try, looks like a winner thx
The W raise is awesome! I have been doing it since I first saw the tutorial on this channel like 4 years ago.
Thanks, Jeff. I'll give these a shot on my next Back/Pull day. I'm a little apprehensive due to my full thickness rotator cuff tear but, as always, I'll dip my toes in the water first with lighter weights.
Do cable external rotations to warm up
ok, i've done a workout with only exercises i needed for every body part, it took me only 27 hours and i dont know what to do with the rest of the time
love ya work Jeff!
I only have dumbbells so this is perfect for me. Thank you.
jesus i remember being in my class... and I would come on your videos and try and locate specific muscles since u look amazing. glad you are still filming and that you are active. also, I got back to gym after 1.5 years, and these videos just wake some nostalgia that's buried deep down.. keep it up mate
How about a companion side delt "ONLY 2" video (no cable version) ? This would be handy for those of us who usually cut back our gym time and take up shortened winter maintenance routines at home.
Really like the background piano music, very enjoyable.
External rotation on my face pulls was a game changer for my troubled left shoulder.
This is uncanny im doing delts at home when Jeff popped up. Excellent!
Please do a perfect upper body / lower body split series 🙏
Is this program good?
Push:
Bench press: 3 X 10-12
7.5 X 12
10 + 3.75 X 8
15 x 8
Incline bench press: 3 X 10-12
14 X 8
14 X 8
16 X 8
Shoulder press: 3 X 8
10 X 8
12 X 8
12 X 12
Hammer curl: 3 X 8-12
10 x 10
10 x 10
10 x 12
Egyptian lateral raise: 3 X 20-30
Dumbell:
8 X 12
8 X 10
8 X 10
Superset:
Tricep pushdown + overhead extension:
10 X 12 7.5 X 8
10 X 12 7.5 X 10
10 X 10 7.5 X 10
---------------------------------------------------------------------
Pull:
Seated row: 3 X 10-12
Machine:
35 x 12
42 x 12
49 x 10
Lat pulldown: 3 X 10-12:
Machine:
28 x 12
35 x 12
42 x 12
Bicep Curl: 3 X 6-8
8 x 10
8 x 12
8 x 12
Brachialis: 3 X 8-10
8 x 12
8 x 12
8 x 12
barbell rear delt row:
5 x 12
10 x 12
12.5 x 12
Rowing: 3 X 10-12
10 X 12
10 X 12
10 X 12
Superset:
Face pull from high to low 3 X 8-10
10 x 12
10 x 12
10 x 10
X
Chest supported row: 3 X 8-10
6 x 12
6 x 12
6 x 12
---------------------------------------------------------------------
Legs:
Leg press:
30 x 12
44 x fail
51 x fail
Leg extension:
14 x 12
21 x 12
28 x 12
Calves:
0 x 12
5 x 12
7.5 + 1.25 x 12
Forearm curl: 3 x 8-10
8 x 14
10 x 14
10 x 14
Reverse curl: 3 x 8-12
4 x 12
6 x 12
6 x 12
Squats:
5 x 12
7.5 + 1.25 x 8
7.5 + 1.25 x 8
Abs roller 3 sets x 12
Or
Plank:
2 minutes
You know what 3 X 10-12 means?
My back day last week I used a long bar with handles at the end and did sitting rows. I’ve done them before, but after this workout my rear delts were unbelievably sore.
Used a pretty high pull.
@athleanx .... If you see this: I have a question, more so in regards to physical therapy. For someone with Thoracic Outlet Syndrome, which exercises do you recommend doing and which do you recommend avoiding? My physical therapist said no more overhead press and no more military press and gave me some exercises to do like face pulls and some stretches, so I'm doing what she said .... but I'm honestly a bit overwhelmed when I walk in to my garage gym. 🤔
Face pulls lying on the floor, and plate loaded chest support row (with my elbows at 60°) have grown my back and rear delts.
Edit:
Doing face pulls on the floor is great for making sure you do external rotation by touching the bottom of the rope handles either side of your ears, against the floor.
Thanks man. I'm focusing on rear delts for a while, and those face pulls exercises improved alot my stature and i think is time for the next step
Face pulls = life
@@athleanxAnd i have more stability now on that exercise becasue of your video. And this video is too ggod.So my list is added with these new
@@athleanx Can the seated W raises be used as a substitute for face pulls? I'm a corporate professional on limited time so I can only afford to pick either one of the two. And I need my rear delts to grow...
Incredible. I definitely feel the burn, thank you!
Gracias por todo tu conocimiento compartido eres un gran profesional y una persona muy cercana . Tengo una duda ... cuando hay músculos acortados , desbalance muscular , falta de flexibilidad y estabilidad en algunas zonas del cuerpo como por ejemplo hombros , core ( estabilidad central ) , escapulo humeral , coxo femoral , pie y tobillo, pectorales , que podemos hacer? . Sería posible hacer un vídeo con ejercicios correctivos y algo de biomecánica de los movimientos en ejercicios específicos por favor ? Gracias y un saludo Super Jeff 😅 😊
We are not in Mexico
@@grigorirasputin425yo estoy en Europa y soy español...
Y es más , considero que antes de mover ningún peso por pequeño que éste sea , hay que acondicionar el cuerpo entero para empezar a mover kilos y entrenar en serio ... No puedes ir al gimnasio y desde el principio empezar con una rutina full body a hacer repeticiones y series sin preparar articulaciones, músculos,etc.
Igual mis palabras y su significado no son las apropiadas pero , si arrancas un coche con el motor frío y comienzas a acelerarlo y a hacer que trabaje el motor a toda potencia sin dejarlo que mueva el aceite y coja un poco de temperatura....lo vas a reventar en muy pocos minutos...
Igual estáis en los Estados Unidos pero las personas allí son iguales que en México o en el resto del planeta , Campeón , es necesario un acondicionamiento y un reajuste y preparación del cuerpo entero para evitar lesiones , un saludo 😊
@@Ernesto-jw8pb I am not Mexican
@@grigorirasputin425eres estadounidense tal vez? Hacéis las cosas diferentes allí ? 😊 Porque dices que no eres mexicano?... Los atletas merecen un respeto vengan de donde vengan y la gente que quiere empezar a cuidarse y entrenar merecen a un profesional como Jeff y sus buenos consejos...😊los inicios en todas las artes y deportes así cómo en los asuntos de la vida misma requieren de una base sólida...😊
Great video, best channel on TH-cam regarding training!
Keep up the fantastic work🫶🙏
just days after i started to think that i wanted to improve my rear delts jeff drops this video. nice
That first one basically looks like a dumbbell face pull. Love it.
After more than 10 years
I'm still learning from you
is it okay to do the rear delt row one at a time? I feel like I have better form that way, and the extra range of motion feels like it lights up the muscle more.
Horizontal abduction, extension, external rotation
Dumble, seated ,bentover, rear row , elbo down, thumb points back
Thankful for this channel in my journey! Appreciate the content Jeff.
Tried that straight bar pull while watching this! 👍🏼🔥🔥🔥🔥🔥
The straight bar is a game changer when compared to the V-handle when trying to hit the rear delts rather than making the exercise lat focused.
Jeff...You truly are a blessing!!👌
Thanks Jeff.
Wow I've stated doing both. What amazing feeling , especially the pull back wide and high!
Unbelievable feeling, certainly more going on then just your target muscle!
Wonderful stretch in the upper pecks too!
This is now my second favourite to double rope face pulls!
Amazing , ya got to do them.
Remember under the chin!!
OMG amazing feeling post !
Best video I’ve ever seen in my life thank you Jeff
Rear delt cable row ? I dig
I also dig the hip hugger row, and the W raise
Needed this video so bad.. Was searching for some real rear delts exercises, Don't know how my favourite fitness TH-camr got to know my problem ❤️🔥
@athleanx Jeff, thank you for another comprehensive video. If you could share something on rear delt/back impingement and how to prevent/correct it, it would really help us.
On the second exercise, what I like to do is to pause at the bottom(in extension) for one second and pull laterally with the elbows almost fully extended, like I am trying to rip the bar apart , gives more load to the rear delt in extension and a crazy burn.
I have been bending completely until my abs touches my thighs n do the same movement as you mentioned for the rear delts (the first variation). I'm hardly 7 months into strength training but yes I do feel my rear delts while doing this workout.
Hey Jeff, I love your videos and have been inspired by Jesse’s transformation especially in relation to the changes that he was able to his posture. I know that you always stress the importance of the upper back and the importance that it has for shoulder health. I personally have a lot of issues with this due to an old lifting injury which has left my scapula weak and my upper traps tight and overcompensating for the lack of stability. I know that you have many videos discussing how to strengthen the the upper back and videos that also discuss how to fix a winged scapula and my understanding from those videos is to proritize flexibility first and then go into strengthening. My question is what is the progression of those two in relation to each other especially when trying to take away tension from the upper traps? Should I be doing both at the same time or prioritizing one over the other? I was also curios if you had any advice how how to prevent the upper traps from taking over especially in seratus work?
I'd definitely suggest taking a two-pronged attack on this issue. The reason being is that the strengthening can act as an "active range of motion" assist to obtaining more flexibility.
Thank you that is very helpful. With that the strengthening should i be prioritizing more serratus or lower trap and rhomboids?
uhhh just train them to the best of their capabilities
For 40+ year old men, would it better to do higher reps with lower weight or low reps and high weights ( like 5x5)?
Jeff's 48, what do you think
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thanks dad! this one is not killing my gains
How effective is rowing for building rear delts? I have a Concept2 rower and Bowflex adjustable dumbbells but I'm not sure what's the best method for building my delts at home.
cardio rower not so much because its more cardio. Dumbbells are the best you can row with them or do the rear raises
I always struggled feeling my rear delts. Today I did 3 sets of Seated Rear W Raises and my rear delts were on fire! I am still feeling them! 😂 Thank you Jeff! 😀
Just what I needed @ the right time......answered question to myself about lack of progress......now I have 2 exercises/explanations to take care of it. Very nice timing.
Whenever i workout or an just standing i feel like i have unbalanced shoulders. And when i do any exercise ij keep adjusting my shoulder blades. So pls will u tell me how can I work on it. Also I workout in my house. I do have access to pull up bar dip bar and free weights only.
Wow, these two exercises are excellent, thanks Jeff!!
Tried this first exercise and it feels really awkward. Used super light weights just to get the feel and I guess I need to improve shoulder mobility and rear delt strength a lot because it never really felt quite right for me
Perfect review and timing - today is upper back day🎉
Okayyy, tried it. Yup, it works very well
Can I utilize resistance training to prepare myself on game day? Supposing that I play team sports, assume indoor volleyball, what that would be and when exactly? I think this deserves a video.
I wouldn't be doing any lifting on game day, assuming you meant this. You need to be rested and just doing some warm-ups & progressive stretching. resistance training will hamper your performance because you are pre-fatiguing yourself when you want to be fresh.
You need to learn what periodization is
This is awesome, been working on rear delts recently, thanks!
Yobro that seated row is dope. Than you for the tip 😜😀👍🏿👍💪🏿💪🏋🏿♂️🏋️💯🔥👑🤸
Implementing that second one you showed it looks killer
Good variation techniques in this ! Thanks a bunch, Jeff !
The rear delt is in play when you do standard overhead press exercises as well as most upper back routines like rows and deadlifts ... even your trap routine will touch your rear delt. I have a nice pair of rear delts because of it and so prefer to invest that time on training something else.
I might try that first one by laying against the pad on an incline bench.
Great points here thanks for this informative video!
can the first exercise also be used as a corrective exercise to replace the face pull?
It was great and useful video, thank you
EMG still shows a lot of activation in the traps. Eliminate this by leaning face down on a bench at 45 degrees, pronated grip on dumbells bringing them straight back will completely isolate the rear delt..
You know what the traps functions are?
Hi Jeff! Please make a video about training to get rid of scoliosis! Or please leave answer in comment! Thank you for attention!
If you want crazy rear delts do this - take a dumbbell , stand straight or bend slightly forward and with a straight arm, push back behind you and towards the roof.
Second awesome exercise is reverse peck deck , BUT during the whole movement your shoulder blades should remain pulled forward, it makes all the difference.
These work! I am talking from experience, try them out and feel free to tell me how you did.
WOW!!! Never had rear delt activation like with this first exercise...incredible,thankyou Jeff
good. thank you. they look even better now
Thank you for the vid. Please, teach us how to achieve it (rear delts + mid delts) with bands. Due to the mobility capabilities, that's my current gym. Today I am trying working out rear delts by doing anchoring in door hinges and simulating a cross reverse cable fly with my arms at 45 degrees angle. For mid delts I am both anchoring the bands at foot level and upper leg level to try to work at diferent muscle extentions. Front delt is just overhead press with a heavy band. Also please, tell me what do you think about myo-reps.
Myorep by which one
@@nomnomyourmom Not sure if I understood your question. I am referring to myreps technique in general. It seems to be created by Borge Fagerli some time ago but is being increasingly attracting attention for a while in the web by youtubers. Never eared a thing here from Jeff, but tried myself and seems to be a nice way to get results with time reduced workouts. Since Jeff is my one of my primary source of knowledge in training, It will be nice to ear his opinion about it. Thank you.
@@marcovieira8356 cuz Dr. Mike also made his own myorep
Was waiting for this thanks for highlighting it
The muscle OVER the joint does the work .. 1:29 and 3:12 your side delts at over the joint, not much so the rear. 2:18 your high bar rows with elbows going back, does focus mostly rear delt involvement, and one can do that same motion bent over with dumbbells. That's how I won National titles in the 80/90's.
Did you skip his explanation about rear delt's functions, sherlock ?
I like the reverse fly w the pronated grip best. I feel it in the rear delts. Doing yours there is also good but a lil different feel. Can do both...need to work on my form for your lift.
I'm a 20 yr. Old kid, whom works out and follows your channel, is like your number one obsessed fan. 🎉🎉🎉 Anyways, I wanted to ask you this one question, well technically two. How do you get all your daily consumption and nutritional needs from food and food alone; that's my daily eating lifestyle plan; that and I occasionally take a special protein blend I created all on my own, consisting of Jackfruit seeds, chia seeds, hemp seeds and flax seeds, for both mental improvement and physical performance as well. Anyways, your biggest number one fan ❤️🔥💯 can't wait to hear from you.
How much is enough for physical and mental stability and state of mind for performance enhancement on the cognitional level, the mentality level, and the physical level as well? How many calories should a guy like me consume on a daily basis. That and I also do yoga, tai chi, and meditation as well. So what would your daily workout routine and eating plan look like for me? I try to limit my eating as much as possible, but sometimes I find I over indulge a bit in the foods I eat for one, and or am engulfed in my meals throughout the day. This is because though, while I still stipulate the sensation and feeling of eating, (actually eating), and enjoying my food I still seem to come up short of all my dietary needs to supplement my efforts at home. Any advice and help you could possibly give me would be very great fully accepted peacefully of mind to me, and very very much appreciated too. That and that's also because people tell me that I have put on quite a good chunk of pounds on my body. But anyways thanks for your help and effort can't wait to hear from you!! Cîao
It's funny, intuitively, a couple years ago I started doing straight bar pulls like you show here and it really allows a lot of load on the rear delts and overall shoulder girdle.
Great range of motion, always feels good.
Jeff this is great, i was looking for a workout routine to stengthen these muscles for archery. Great video!
Great video! Glad you clarified that lack of face pulls. I saw a video on EAA's vs BCAA's. The video recommended EAA's as a supplement for when someone doesn't eat enough protein, but not BCAA's. In fact most things I have seen or read state BCAA supplements are not useful as you get more than enough from eating meat. So, I wonder what the difference would be in taking a BCAA supplement vs a EAA supplement. I looked at the label of the recommended product and oddly it only showed vitamins and minerals, and of BCAA's. No EAA's were listed. So, I am left to deduce there is no actual difference. So, give me the no BS answer. Thank you!
Always Reliable ... Thanks Sir
Had been doing bent over reverse flies, but will be trading for your first exercise. I could feel a big difference.
The reverse fly is common, but it's also not nearly as effective at developing the rear delts for the reasons shown here. A switch could deliver exactly the gains in the rear delts you haven't been able to get til now.
For the first exercise…. You just make sure you look like a “w” with the arms and you get abduction, extension, and external rotation.
As for the 2nd seated cable row exercise, this is 2 of the only places I’ve seen this exercise demonstrated
Jeff is my hero 💯
Hell yeah. I’m going to the gym right now!
You sound awful, but look great! Zero loss of quality despite your voice being a giveaway that you're not feeling your best. Appreciate you and your dedication to putting out the best material
Thanks for this just what I needed
My shoulder always clicks n pops when I do bent over fly's, so hope these work better..thanks!
Great tip. I’ve been lacking my rear delts, for 3d delts. Thanks
Latihan yang mantap. Terima kasih berkongsi ilmu
best christmas gift.... a workout plan from Athlean-X 😉👍👊
The gift that keeps on giving!
Lifting straps or hooks? And how to use them? Could you make a video on this subject please.
My gym bro thought another similar rear felt workout where u do the rear felt flys but on a incline bench and I’m telling my rear out of my whole shoulder has grown the biggest
What corrective exercises should you do for instability at the hips when barbell squatting?
external rotation, Abduction
Another amazing excellent video Jeff Thank you ❤
Can you use a rowing machine, instead of the machine for the 2nd exercise ? That way, maybe you can still bring the handle way up high and add cardio and leg work into it.
I'm trying to pracctice thhis movement now and I must say that when I do this workout later it will burn! Good stuff
Thank you Jeff
How do you train while ill (cold, flu etc)? Do you reduce load? What's the relationship between cold/flu medicines and hypertrophy?
Illness may be a sign of overtraining
Search athleanx sick
thank you , it s exactly what i need now !!!!