REAL Science Based Rear Delt Exercise (ALL NEW GAINS!)

What’s up, guys? Jeff Cavaliere, Today we’re talking about the rear delt,
and we’re going to put the science back in strength as we do here, on this channel. We’re going to take a muscle that a lot
of time, let’s face it, doesn’t get trained as often as it should. We’re going to incorporate a variation of
an exercise that doesn’t get done as often as it should. When we talk about the rear delt, guys, we
have to understand what its function is. A lot of times we stick to the old, basic
exercise – the reverse fly – as our main, go-to weapon. I did a whole video about why that’s not
what you want to do. That’s not the best way to train because
we’re overlooking one of the major functions of the rear delt. With that we know that the rear delt likes
to do this. It likes to do this horizontal movement of
the arm backwards, behind our body. But what’s more important is actually getting
extension of the upper arm here back, behind our body. When we have our arms out straight we literally
get locked in. that’s as far as we can go. But if we’re willing to bend the elbow we
can get more into extension back, behind our body here, which gives us more activation. You can feel it. Literally, stand up and do it. You can feel the difference. But we also always overlook the aspect of
external rotation of the shoulder that really locks that in. When we’re in this position if we can externally
rotate the shoulder we can really, really feel the contraction here on that rear delt. So how can we do that in a better way? Well, we talked about using face pulls, that’s
why face pulls work the rear delts in a nice way, because we can get them to externally
rotate, as I drive my arm back. But we have other options. This is my favorite way. It actually involves another tweak midway
through the exercise that gives us a chance to overload a little bit more. So we grab here, we start with two – I’ll
show you how you can do this with dumbbells, too. We’re basically going to be in this position
here. Thumbs together, internally rotated arms. This is external rotation, this is internal. So if we want to get to external, you should
start in internal. So if we’re in internal rotation here, I’m
going to then take my arms, scoop them out, and up, and back. I always talk about making a W with your arms. That’s the best way to hit the rear delts. So you can see my elbows are leading the direction,
and the thumbs are trying to catch up. So my elbows are going this way, so I get
that extension of the upper arm, behind the back, and the thumbs are trying to catch them. But it’s hard because of where all the resistance
is. Now, when we come back down, we scoop down,
and then point toward each other. So back up again. Externally rotate up, elbows back, drive them
back, behind the body, thumbs pointing back behind them. Now I could stay here, and this would be hard
enough in this contraction, but what I want to do now is, I could extend the arms out
a little bit, and then resist that on the way down. We’ve increased the length of the moment
arm, increasing the work that the rear delts have to do. So, Jesse comes around the back it looks like
this. We’re starting down, and in, we come up,
and out right there, good contraction. If you want, go right back down here, and
go into your next rep, right there, and down. Or if you’re looking for that more advanced
version, from here, then drive them out, and then down, rotate your thumbs down, and in,
back to the start. And down. And down. Now, I mentioned that you could do that with
dumbbells as well. So how we do that is, we come here on a bench,
lay face down, get toward the end, hook your feet on the end of the bench, if you can,
grab a couple light pairs of dumbbells, guys. Light pairs of dumbbells. Some people might not even have to use any. Again, what you’re trying to do is, you
get your hands in this position here. So you have your thumbs toward each other. So when we come up to the top we can externally
rotate and we’ll go like this. Here, externally rotate, drive them up like
that, and then from here, bring them up, and out. Out, and down. So, up into a W, out, and down. Up, out, and down. Up, out, and down. I’m making them sound like they’re about
50lbs a piece, but I promise you they’re only 5lbs a piece. It’s just that damn hard when you actually
allow the weights to target the muscles you’re trying to train. Guys, don’t be fooled. Your body, your muscles do not know what number
it says here on the side of the dumbbell. They don’t know that. all they care about is what it feels like
on the muscle you’re trying to train. The sooner you can understand that, and grasp
that, and use that to your advantage, the faster your muscles will grow. Stop avoiding rear delt training. It’s just as important as the front delts,
and the side delts that get a lot more of our attention. Guys, there’s no unimportant muscle. When you train like an athlete you want to
train everything, overlook nothing. All of our programs do that. you can get them over at In the meantime, if you’ve found the video
helpful leave your comments and thumbs up below. Let us know what you want us to cover here
in a future video and I’ll do my best to do that, guys. I will put the science back in strength every
time we do. All right, guys. See you soon.


  1. @4:25 constipation starts

  2. Ur fealing because pronating your arms.

  3. FINALLY! Good instruction! Thank you.

  4. Jeff can only do them with 5 lbs Lmao

    I can do it with 20…….. grams

  5. This is something we been lacking. Ty

  6. Jeff, you oughta fill up that fridge, man

  7. Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

  8. It's no walk in a park if he's doing it with a lightweight and made him fart a little 😂

  9. For the first time i saw a muscle imbalance in jeff , his right lower trap is bigger that his left one 😯😯

  10. Wow just wow

  11. im pretty high rn but watching jeff at 0.5 speed is hilarious

  12. I really didn't think 5 lbs would be so hard.

  13. Thats going to snap my shoulders no thanks

  14. This is the closest to a grunt that I've ever heard Jeff do

  15. I had to buy 2.5 pound weights! I have been performing these exercises for two weeks and they are hard to perfect, but I am getting much better. They do for sure work because I have never felt my rear delts, traps and all those under utilized muscles like this before!

  16. you know you can trust him when he starts using terms like "Moment Arm" college level physics in a workout video

  17. This guy literally is a super hero thanks so much

  18. Time stamp 3:29 is a work of art!😍

  19. G'day Jeff, I want to thank you greatly for your videos. You have seriously been a life changer for me.

  20. Weak ass nigga

  21. I’m confused.. Are my palms supposed to face up when I do this with dumbbells or towards each other? Because at first it looks like his palms are facing upward, but the last few he does when the camera guy goes toward his back, his palms are facing towards each other..

  22. Love your videos, thanks so much for all of these super helpful tutorials, demonstrations, and lessons!

  23. Awesome – I will be doing this within the hour – Many thanks Jeff, greetings from London and hands across the ocean.

  24. Hey Jeff could you talk about how to recover from damage shoulder joint?

  25. His biceps look lik they are about to pop… how did he get em so buff…?

  26. The best part of having Jeff do the exercises after the science, really shows the activity of the muscles. Laying on the bench, doing those raises, then extending surely reveals the length of the rear delts and their flexed stretch

  27. Thankyou so much Jeff..I tried this today at the gym and I gotta say I have never felt my fear delts like this before.

  28. Imagine how impressive Jeff would be if he was 6'3"

  29. how is this even called? I will just write Athlean-X pull on my training journal

  30. Hey, Jeff! Thank you for all that you do first of all :).

    I was doing this exercise with 5lb dumbbells and I felt a weird movement on my left rear delt. It wasn't painful, but I felt if I kept doing it it will harm my body.

    Anyways I went on and did it without the dumbbells and it was better, but I still felt a weird movement when going into the contraction. Any thoughts?

  31. what do you call this exercise?

  32. Literally noticed diffference in a week thanks athlean x tbh u the only realest in this game rn 😂

  33. Didn’t you show this exercise on Instagram but standing up with the dumbbells?

  34. Isn't it the biceps grabbing arguably half of the contraction?

    And a,, Sir why I dont see bodybuilders doing that stuff?

  35. His delts are to small to take his advice lol, all the guys with big rear delts are the ones I will listen too.

  36. Excellent! I will be doing this tomorrow! But what's the name of this exercise or what do you call them! Thanks for the awesome video!!💪🏽💪🏽💪🏽

  37. Awesome Video! I've been try to work more on my rear delt

  38. been listening to your advice for years, your awesome! excellent video buddy! : )

  39. Is it normal for my shoulder blades to click when I do this?? Lol

  40. 🏋️💪👊

  41. Could we use bands for this?

  42. More of an ext rotator cuff exercise than a rear delt… but a very useful exercise!

  43. That is an amazing exercise, thank you for sharingit

  44. Holy shit even Jeff struggle with 5 lbs dumbbell…

  45. Ace

  46. jesus man i cannot hit my rear delts. i ahve a rotator cuff tear and idk if its just my years of training my body into faulty recruitment patterns or what but like my back and even traps and neck will flex up to help support the tear and i never feel it in my rear delt atleast that one torn shoulder. fuckin sucks man oh well lol more rows/pulldowns i guess 🙂 🙂 hehe

  47. Back double bicep?

  48. 5:26 Wrong
    Take example the legs

  49. would that not cause impingement of the rotator ?? thanks

  50. Dialed these in today and they are just simply gnarly!!!!!!

  51. thank you for your effort but can i do it with dumbbells with out the bench by bending while i am on my feet as i go for a row and do the same technique?

  52. Are weighted snow angels effective as well?

  53. Hi! Does this rear delt exercise have an official name? ❓📛❗

  54. I did this exercise for the first time yesterday and I'm telling you, I've NEVER felt so much activation in my rear delts in my life. It absolutely works just like he said. Great information on this channel. Thank you Jeff.

  55. Once again Jeff went beyond my expectation. Thanks Jeff.

  56. Thank God for my piano bench. It doubles as a bench

  57. great

  58. Rear delts are freaking impossible with a torn labrum

  59. Can’t you just do “W-grip” styled Reverse Flyes on the machine? 🤔

  60. Great exercise. I feel the burn with 5 pounds. I do it bent over however.

  61. Jeff is my ideal

  62. His body is like some guy you create in wwe game

  63. Charles glass ain't got shit on this guy

  64. Can you train shoulders every day with few sets and moderate intensity to get results, in addition to normal gym workout? For example, every day do 3 sets of side lateral raises for shoulders, in addition to normal training in the gym with military Press, Arnold press, etc. that is done once or twice a week.

    And can the same be applied to calves?

  65. Your ALWAYS helpful, thank you

  66. Jeff has markers with vitamin E

  67. Loved this and love all of your videos so much. They help lots and I love how they aren't super long!!

  68. Doing second one all day every day.. lmao

  69. 4:59 A good point to take away from here

  70. Shredded

  71. Ok, question, should I be performing abduction-thats more for anterior/medial delt activation?

  72. W for winner

  73. Jesse drank all the water in the fridge

  74. JC = Jesus Christ = Jeff Cavalier

  75. I'm going to try this! Thanks man. I need more rear delt exercises.

  76. More work in biceps

  77. 5:01

  78. @ 2:00 Why does my right shoulder pop when I go from externally roared to internal?

  79. What's the name of this exercise? We need a cool name

  80. Okay well I can’t put my palm upwards like that so can I just do a hammer motion instead ?

  81. "Our muscles don't know the number written on the dumbell". Hidden and largely underestimated truth.

    Thumb up.

  82. wrist snap central

  83. you're a genius…. thanks soo much for your hard work.

  84. Upppp ouuuut Annan DOoownnn

  85. How might inclining the bench affect the excercises and muscles it hits

  86. this is amazing, completely changed my shoulder routine.

    jeff is a genius, he deserves all the attention he gets

  87. What about just using a regular rear delt machine if we don’t have the cable machine like yours? Or would your way work better? Thanks love your videos, William

  88. Jeff to the rescue!!! I just lost my main gym membership due to a small rutt this month. All I have now is dumbbells from the apartment gym and I needed a new exercise for my delts. Flies get old quick!

  89. My dad threw a toaster at me

  90. Go very slow on the negative, rear delts fried.

  91. I think this exercise can be equally good, maybe even better, done with gimnastic rings…

  92. Bullshit ass vid bro no room for overloading the exercise plus it’s not effective to straighten your arms out your using traps by then

  93. I honestly more gains in my rear delts doing this for the past two months, than i did the whole last year doing standard reverse flys etc ..
    thanks for the video jeff

  94. Usually spot on……but this exercise is just asking for rotator cuff injury. Cmon Jeff….. you should at least add a disclaimer for people who have arthritis/rotator cuff isssues.

  95. Sorry to say you are making workouts more complicated to biggening lifters,science based and all that are good but make it simple…..

  96. YESS more exercises for rear delt AWESOME!

  97. ohhh very good tip to get to external, u start from internal then get to external, i always stayed external from beginning to end thinking it would be better

  98. if jeff is using 5 pounds each then I should do bodyweight with no dumbell lol

  99. Wow …… !!!!! Jeff I vote u for president 😁👌

  100. Where are you from? I guess Netherlands

Leave a Reply

Your email address will not be published. Required fields are marked *