5 Ways To Build Monstrous Rear Delts

5 Ways To Build Monstrous Rear Delts

Rear delts are a weak muscle group for most people. They make it even worse by not training them often. They are two major reasons why most people have underdeveloped rear deltoids. First, the rear delts are a small muscle group which most people overlook training.

The second reason is much more profound. Since the rear delts are on your back, it is hard to build a mind-muscle connection with them. Your shoulders consist of three parts; front, medial and rear. You should be training each of them equally.

Follow These Steps To Bring Up Your Rear Delts

1. Train Your Rear Delts At The Beginning of Your Workouts

Most people do a single exercise of rear delts at the end of their workouts. If you have underdeveloped rear delts, a single exercise at the end of your workouts isn’t going to do anything for you. If you want to bring up your lagging rear deltoids, start training them at the beginning of your workouts.

You are fatigued at the end of your workouts and won’t be able to target your rear delts optimally. Establishing a mind-muscle connection with your rear deltoids when you train them at the beginning of your workouts is easier.

2. Train Them Twice a Week

Training your rear delts twice a week is one of the most effective ways of bringing them in tune with the rest of your physique. Since your rear delts are on your back, you can train them on your back day.

You don’t need to use heavy weights while training your rear delts. Focusing on your form and maintaining a full range of motion will get you the best results. Schedule your rear delt workouts in a way that you have at least 48 hours to recover from your last workout.

3. Do At Least A Couple of Exercises

For most people training rear delts is doing one exercise at the end of their shoulder workouts. You need to be doing at least two exercise to improve your rear caps. You could perform one exercise at the beginning of your workouts and one at the end.

Doing an exercise at the beginning of your workouts will help in activating your rear delts and you will recruit them in every exercise you do. Performing an exercise at the end will help you complete the workout with a nasty pump in your rear deltoids.

4. Use Advanced Training Techniques

Just like with the other muscle groups, you should be using advanced training techniques while training your rear delts. Advanced training techniques like drop sets, super-sets, intra-stretch stretching, etc. help you in shocking the muscle.

If you perform the same exercises every time you train your rear caps, your muscles will get used to your training and will stop responding to your workouts. Use the advanced training techniques to keep your muscles guessing.

5. Use Cables

Don’t limit your rear delt gains by only using dumbbells. Using cables in your workouts can give you an edge. Cables put a constant amount of tension on your target muscle group throughout the movement.

On the other hand, while using dumbbells, you have tension on the concentric movement but have no load on the muscle on the eccentric movement. Incorporate the bent over cable rear delt flyes, cable face pulls, reverse pec deck flies in your workouts to completely smoke your rear delts.

Are your rear delts lagging?

Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.


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  4. This has been a noticeable issue for lots of trainers I have seen, I had worked the rear delts with alternates of 4 days, 3 days which isolated exercises like single Dumbell extensions on a flat bench to fatigue ring around 18 reps for 4 sets and then reverse machine flyes at the end of the shoulder routine as mentioned. This was mixed up with bent over rear delt flyes which I believed was not as effective but persevered anyway and the end result was the rear delt actually added 2″ to my shoulder width and trebled in strength from my starting weights. The end result for my body style was transformed in a physique class and was noticeably different in my daily life just wearing shirts and a 29″ waist. Weighing in at 84kg at @ 12% bf consistently my co trainers were extremely weak in their rear delts pushing half the weight and 35kg heavier. This makes a huge difference in the visual aesthetics as compared to the bloated gut look much BB have today with poor rear delts


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