Rear Deltoid Workout (MASS AND STRENGTH!)

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A rear deltoid workout is often one of those things that gets overlooked in favor of exercises for the front and middle delts. That is a big mistake as you will see. In this video, I show you a complete rear delt workout that will help you to add mass and strength to your rear delts that will not only help you build a boulder shoulder but will protect the joint as well.

The shoulder is one of the most delicate joints in the body. It has plenty of range of motion, which makes it vulnerable to injury if not properly balanced. We have a tendency to get incredibly imbalanced between the muscles on the front of our shoulder and the back side. When this happens, the shoulder will become rounded forward and the muscles of the rear delt and scapula will get weak and overstretched.

You need to combat this weakness with a rear deltoid workout that is balanced and helps to build more mass and strength in the muscle. This starts with a quick assessment of your rear delt by looking at the posture of the shoulder in the mirror. If you have a very rounded shoulder, you likely have allowed your tight pecs to create a weakened rear deltoid.

Likewise, if you experience soreness and trigger points in either of your rear deltoid muscles, then you are dealing with a weak muscle that has allowed the spasms to form as a way of creating artificial stability in a joint that is lacking in it.

Once you have determined that you need to work out your rear delts more, you need to know how to best attack the muscle for maximum gains. First, you must hit the muscle head on with a direct exercise that can hit all three function of the rear delt. You want to extend the arm behind the body, horizontally abduct the shoulder and get some external rotation as well. The “W” raise is a shoulder lateral raise variation that will hit the rear delt head on.

Keep in mind that you will want to use lighter weights on this shoulder exercise to make sure that you are not compromising the integrity of the rather small rotator cuff muscles. Aim for 4-5 sets of this exercise done for 12-15 reps with a good squeeze or contraction on each and every rep.

From here, if you want to add mass to your shoulders you will have to increase the weight that you are using. The use of indirect rear delt exercises comes in so effectively here. Start doing more one arm dumbbell rows, bent rows and seated cable rows to build massive rear delts. The key however is not just doing the exercises but the way you do them. Allow your elbows to drift upwards away from your sides to target the rear delts even more.

While you would keep your elbow pinned close to your sides to target the lats, you want to allow them to stray from the sides to get the rear deltoids. It is tips and techniques like this that not only take your gains to the next level but allow you to get there faster. If you are looking for a complete workout program for more than just your rear delts, be sure to head to http://athleanx.com and get your ATHLEAN-X Training System.

For more exercises for the rear delts and workouts to build boulder shoulders, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24

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A Simple But Fast Program To Lose Belly Fat After 30, 40, 50 and Above
Workouts can greatly enhance your weight loss plan. However, a lot of people lose interest and stop exercising altogether when they are not properly motivated. By seeking the right types of exercise, you are likely to find that working out can actually be quite enjoyable. Below are some excellent ideas to help you begin.


Music really gets you in the mood to exercise. The rhythm of the music will prompt you to move to the beat. The amazing thing about dancing is that you can carry on for ages without getting exhausted. Dancing is a wonderful way to work out, and it's fun, too!


Get some friends to join you when you exercise. This time can be used to converse and find out what's been happening lately. If you start a conversation with a buddy it will be easy to forget that you are working out. Try having a good conversation to distract you. Working out with friends is much more fun than working out alone.


Think about purchasing a workout in the form of a video game. Using a video game as part of your workout can make the whole process fun and eliminate the dread of exercising. You won't feel as tired when exercising if you're having fun and doing something you love. Your workout will last much longer if you are not focused the whole time on the workout itself.


If you get comfortable, fun and attractive workout clothes, you will be even more motivated to exercise. There is a large variety of workout clothing out there. You might be surprised at all the selections there are to chose from. A cute outfit may be all you need to get the motivation to go to the gym.


Keep your exercise routine interesting by avoiding repetition. Mix up your workouts often. Boredom is the biggest enemy of a productive workout. Without the proper motivation you could stop exercising altogether, which is a huge risk. This is why you should change up your routine regularly. Variety is important to keeping yourself interested in work outs. Once you stop your exercise routine, it is extremely difficult to regain your motivation to start again and any benefits you have achieved may soon be lost.


Once you have accomplished your goal, treat yourself. Just give yourself little perks to keep yourself going and help you stay motivated. Get yourself a book you have been wanting to read or a new outfit. Choose something that you really have been wanting to do. Be sure to choose something you really want, because it will be a great motivating factor.


Although a lot of people are convinced that exercising is difficult, it doesn't have to be. It can be a lot of fun. Try these tips to see that exercise can be fun to do!



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