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4 Best Exercises To Target Rear Delts | Masterclass | Myprotein
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Jan 30, 2025
Looking for exercises to target your rear delts? We've got 4 of the best muscle-building moves for you to try. If you're trying to grow your rear delts, look no further. Our personal trainers, Chris Broomhead and Calvin Crooks, are on hand with 4 of the best exercises for you to target that shoulder muscle. Learn the proper technique and form to make sure you're getting the most from each movement, and you'll be set to see real results. ********************************* Subscribe to our channel: https://www.youtube.com/user/MyproteinUK?sub_confirmation=1 If you like this, you'll love this: https://youtu.be/vYSm-nakcjU Find more of our Masterclass episodes here: https://youtube.com/playlist?list=PLkb17OgnhB-F6ertmxwJznfRa7RtniEt2 Download the Myprotein App: https://bit.ly/3dhVVUE ********************************* #reardelts #shoulderexercises #myprotein
View Video Transcript
0:00
hi my name's chris and this is calvin in
0:02
this video we're going to go through
0:04
four rear delt exercises
0:11
so for the first two we're going to go
0:13
back to back
0:15
so for calvin we're just going to
0:16
demonstrate lying down
0:18
into a rear delt fly
0:20
so you want to place yourself chest down
0:23
supported onto the bench
0:25
on a slight incline with enough distance
0:27
that you can reach down to the ground
0:28
with clearance from there you're going
0:31
to keep the elbows in the same position
0:33
and just come out to the side think
0:35
about your thumbs pointing towards the
0:36
ground so if you just come up and out
0:38
and we really feel that in the rear
0:40
delts here
0:41
just give me a few reps there calvin and
0:44
you can see it's a nice slow controlled
0:46
rep making sure that we're not pulling
0:48
back
0:49
and rotating the arms we're trying to
0:51
keep the thumbs pointed down and keeping
0:53
the focus into the rear delts
0:56
when you start to hit failure on this
0:57
exercise
0:58
you'll struggle to hit a full rep so at
1:00
that point i want you to go into a row
1:02
so now we bend the elbows and pull a
1:05
little bit more of the traps in still
1:07
focusing on the rear delts because at
1:09
that point they'll already be
1:10
fatigued and you can hit a most big
1:13
stimulus with that second exercise back
1:16
to back with the first
1:23
[Music]
1:32
for this next exercise we're going to do
1:34
a unilateral rear delt raise so for this
1:37
one we'll lie on the bench flat we're
1:39
going to secure your position before you
1:40
start doing the exercise so you make
1:42
sure you're stable and not going to fall
1:43
bench at any point and from there we're
1:45
going to grab a dumbbell on the floor
1:47
keep the elbow locked in position and
1:49
just move through the rear delt just
1:51
moving through the shoulder so
1:53
everything's focused around here we can
1:54
use that bottom arm to feel the muscle
1:57
working as well and help secure our
1:58
position a little bit further but it's a
2:00
very slow control movement you don't
2:02
want to be swinging excessively you
2:04
don't want to be moving through the
2:05
elbow it's just focused everything in
2:08
here and takes the other muscles out of
2:10
the movement you'll find on this one
2:11
that you don't need much weight it's not
2:13
a strong movement it's only a very small
2:15
muscle
2:16
so just keeping it nice and light and
2:19
very controlled we'll see that delt
2:21
fatigue fast
2:22
and feel that muscle really start to
2:24
burn at that point when your reps start
2:27
to fail
2:28
come to the end of the set and swap
2:29
sides
2:35
for this next exercise we're going to do
2:36
a bent over wide grip barbell row
2:40
so you'll see the big difference in this
2:42
technique from doing a normal barbell
2:45
roll for your lats and for your back
2:47
it's a much weaker movement so obviously
2:49
if you're for your lats
2:51
we're here
2:52
as soon as we start bringing the elbows
2:54
up taking those muscles out and using
2:56
the smaller rear delt muscles
2:58
you can't use the same kind of weight so
3:00
the reason we have an empty bar for this
3:02
exercise is to make sure we get the
3:03
technique right and i would advise
3:05
everyone to start on that point if
3:07
you're then able to do it quite easily
3:09
start progressing the weight up
3:11
i wouldn't say to start with weight on
3:12
the bar so for this exercise we've
3:14
chosen an empty bar to make sure you can
3:16
get a technique right
3:17
if you're okay with the empty bar then
3:19
start to progress the weight up calvin
3:21
if you want to just grab hold the bar
3:23
for me if you look at how wide we're
3:25
going to grip it
3:27
you've got the normal lines around the
3:28
bar as your markers try and go around
3:31
those lines so it's outside of shoulder
3:33
width
3:34
and then from there obviously careful as
3:36
you pick it up lock your back in and you
3:38
want to stay really leaned over quite
3:40
far
3:41
and then pulling the elbows up and out
3:43
as you row
3:44
so you're not trying to pull it into
3:45
your hips like a normal barbell row
3:47
you're trying to pull up and out if you
3:49
come to the top
3:51
and trying to pull the elbows as far as
3:52
we can and keep it into the rear delts
3:56
if you start pulling the elbows back you
3:57
start engaging the back more and more
3:59
and that takes away from the movement
4:00
we're trying to do
4:02
but that's also what you'll see if it's
4:03
too heavy so calvin if you're thinking
4:05
about it being too heavy now and then
4:07
you're pulling from here
4:08
so you sort of pull up as a normal
4:10
barbell row straight where you can start
4:12
to see the other muscles engage because
4:14
it's a little bit too heavy or
4:16
people might start to stand up use
4:18
momentum
4:19
as they go up and down again like a
4:22
normal barbell row but that's not what
4:24
we're trying to do we're trying to keep
4:25
the focus
4:26
into the upper back into the rear delts
4:30
[Music]
4:32
just like that if you pull that back
4:33
down
4:34
you'll see the same with any of these
4:35
movements
4:36
the main thing we need to do is make
4:37
sure the weight is appropriate if you go
4:39
too heavy it will the same sort of thing
4:41
where
4:42
people start to rotate they'll start to
4:44
engage their back muscles because
4:45
they're stronger the rear delts are only
4:47
very minor muscles they're quite weak
4:50
they're not going to be able to pull the
4:51
same kind of a load that you can with a
4:53
normal row for your back
4:55
so always keep the weight light and
4:57
progress up from there don't try and
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start heavy don't think because you can
5:01
roll
5:02
a 30 kilo dumbbell that you'll be able
5:04
to read out fly anything near that and
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that's why i've chosen lightweights
5:09
today to demonstrate the correct
5:10
technique and then you can progress
5:12
forward in that manner using the
5:14
exercises that recruit the muscles the
5:16
best way possible so guys there are four
5:19
rear delt exercises they're going to be
5:21
especially useful if you have minimal
5:23
equipment but obviously if you have a
5:24
more equipped gym or facility you could
5:27
add things like a a cable rear delt fly
5:29
or a reverse pet deck which will also
5:32
recruit these same muscles these are
5:33
great alternatives to get you started
5:35
though especially if you're training
5:37
with minimal kit
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[Music]
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5:45
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5:47
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5:53
[Music]
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