Uncle Eugene has set the bar high when it comes to sharing quality information on RU-vid. As usual, mind-blowing video. I have tried the single variation many times before, but the first one is quite new for me. So, I'm excited to try my hands at it ASAP.👍
Is he really your uncle? Whether or not I failed to mention the obvious: Rope climbing. Being x-Militaty as well, also living near 14er's , I forgot this simple (but extremely difficult ) exercise. Try it , if able, a few months you'll see the difference. JR
***TIMESTAMPS*** Hope you find the tutorial at 4:00 super helpful! What are your favourite two exercises for Rear Delts? Drop me a comment and let me know. 1:19 - Exercise Number 1 02:44 - How to Row for Lower Lats vs Traps & Rhomboids (Upper Back) 04:00- How to Find YOUR Personal Best Position for Rear Delts 07:36 - Exercise Number 2
I do the same movement but with dumbells. I sit down and then lay forward across my legs. That's the only excercise I do for rear delts but I chang the weights.
Watched this while at the gym and tried exercise two! Absolute lightbulb moment!! The top at the beginning for finding the right angle then just following it back is honestly gonna be life changing. Never could get those rear delta without feeling like I’m doing rows
Single arm rear delt rows are superb. I really feel like my shoulders are getting a complete workout now thanks to these exercises. Lateral side raises, slightly angled, rear delt dumbbell rows, and overhead dumbbell presses. My shoulders feel great!
I find rear delts relatively easy. Two best exercises for me are: 1 Dumbell flyes on a 30 degree bench, light weight to keep traps out of it. After failure I go into swings until it burns (John Meadows exercise) 2 Standing cable fly right across the body at shoulder height, one arm at a time. Do drop set on this exercise. After this, they’re toast.
This vid was a life saver. Ive been doing cable rows for quite some time now and rarely do i get a lat pump, learning that taking the arm behind the body too much and that it takes tension off the lat is the info i needed to hear. Thanks to this today i got and insane dirty pump in my lats doing high seated cable rows on an adjustable pulley that you showcased in a previous video
Love the way you don’t just give the exercise and how to do it, but really breakdown the how the shoulder works! Definitely feel like I have a better understanding of how to train my shoulders now🙏
That variation of the single arm rear delt fly is hands down the best rear delt exercise imo. Super easy to connect the muscle with the mind and feel each rep.
You speak so eloquently and the information you provide feels so valuable each time one tunes in to a post of yours. Thanks for sharing the knowledge brother!
For the longest time I thought something was wrong with me. Know I realized that my body structure is just uneven. I didn’t realize that complete symmetry was rare. Thanks for for providing the unilateral rope exercise.As well as generally informative. Yet accessible and concise content!
I randomly ran into your channel a few days ago and your shoulder movements have revolutionized my workouts. Had I been doing these simple variations since I started lifting 3 years ago…I would have been at an elite level by now. This content is phenomenal! New subscriber here for sure.
OMG!! You saved my shoulders, I’ve been trying to conform to that reverse peck deck machine and my shoulders have been killing me. This slight variation hits my rear delts so much better without all the pain.Thank you, Eugene!
Finding the best position for rear delts was rlly interesting, I’d love to see more mini tuts on finding/using the most dominant muscle in an exercise :)
The information you provide is so on point! I don’t think any of us want «this series» to stop... A part 2 of every muscle would be highly appreaciated🙏 thank you for all of this
This gentleman obvious only plays the most minimal music on that ES. Like a single note, and then thinks about that note for no less than 20 minutes while sipping herbal tea as the note echos through the halls of his immaculate dwelling.
UNCLE EUGENE you've done it again! Can't tell you how much I appreciate the content. It's been fun trying all the new stuff you've been throwing our way recently. I feel like the timing has been perfect and every time you post a video I am able to go try it out the same or next day. Love the format and simplicity of the explanations too. Keep em coming!
You may have no idea how helpful these exercises are for older men. Muscle is lost in the rear shoulder area giving that bony rear scapular protrusion. I tried lots of different types of shrugs with no results until I recognized the rear delt developed would cover up a lot of the area. Your tips on arm placement to get the fullest range of motion have really helped and the exercises are easy to convert to resistance bands. Many Thanks!
Your advice and the way you explain all your topics are great. I've been working out for 30 years now and playing the guitar for 40...(50 years old) and i love your channel and your taste of guitars 🙂
Eugene that little drill blew my mind- I've always liked doing dumbell rows with my elbows at what I now know is my 'ideal' angle but I could never explain why til now!
I train a lot since 2years and getting my goals but u never learn enough. This is my First Video from this channel and so much good Informations awesome 👍
Going against what you've said here - but my favorite rear delt exercise is a rear delt machine fly that "fits" you well. Pad as low as possible so that the arm is slightly elevated above horizontal, shoulders protracted and upper arm pronated. It sure doesn't shorten the rear delt as much, but with proper form it minimizes scapular movement so it's all going into my rear delts. Thinking of pushing my shoulders forward as arm goes back. Normally this would flex the traps/elevators but this is avoided when the arm is above parallell. Can do a mechanical dropset by changing grip to a neutral one, supinating the arm and involving more side delt + rotators cuff muscles to assit the movement. Alternatively, same arm setup , lying on an incline bench in a cable crossover, right cable in left hand and vv. Overloads lengthened part and allows for more contraction as it gets easier.
Ok... so im in the middle of doing this row type exercise for my rear delts and I can not believe the pump these little baby's have right now!!! I also started doing the bench y-raises for side delts that you suggested and YESSSS! thanks so much for all your help!! More please!😜😆☺
Great video as usual. Would you please make a 2 favourite exercises video for upper back? The knowledge you dropped on rear delts has showed me I’m not training my upper back optimally!
I really enjoy this series so far, you really inspire to think outside the box in terms of exercise selection. I'm hyped for your take on movements for the calves!
Eugene, thank you very much for this rear delt exercise video. I enjoy your videos as they are down-to-earth, educational and very entertaining! This rear delt video is one of my favorites. Your guidance about finding the "proper" angle to hit your rear deltoids (as opposed to upper back or lats) was very enlightening. Thanks again!
I’m really glad you chose the Rear Delt cable fly. This is my favorite exercise for rear Delts as well. I don’t do a single arm though because … well, don’t need to…
Ace, wish i knew this 30 odd year ago, 2 weeks and can sleep on shoulders again...shoulders seem more stable even with rotor cuff damage in both shoulders. Superb.
I’ve add the single arm delt fly to my workouts and I can honestly I really feel it my rear delt. Doing each singles really allows me to focus on getting each rep right. Much appreciated buddy 💪🏻👍🏻
Sometimes I'm wondering why when I use to watch influencers "science based" videos I get bored at the begin, but when I watch your videos I'm concentrated very well and I'm listening every single word. You are one of the best coaches 😇
Couch to hand stand 30 days Natalie reichters routines gave me great shoulder stability to finally do over head press. Felt like do pilates with handstand as the hook.
I admit i really have a weak and underdeveloped shoulders and chest (given i got so much injuries specially my back and my left rotator cuff).. but somehow helps that i came across this kind of channel
I workout in my garage with no cable machines. Face pulls blew up my rear delts, using resistance bands, believe it or not. Admittedly, I never directly trained my rear delts for years, so anything was going to work, but band face pulls really worked for me. I clip a cable rope attachment to my bands with a carabiner for full ROM.
I'm so happy I found this channel. Rocket fuel for those training goals. It's nice to pocket this clear explanation resource to pull out on hand that cuts through the Broscience verbosity.
I've found the reverse pec deck and face pulls have really improved the size of my rear delts. Lowering the weight and increasing the volume in each set alllowed me to develop a really good mind muscle connection.
Haven't worked out in like 6 months due to gym closures. But I used to do two exercises for the rear delts. 1: This one's kind of weird, but I got great results. It's a single arm row on a plate loaded seated rowing machine where I keep the seat pretty low and elbows flared out. I found it easier to load up heavy. 2: Bent over dumbell rows.
I respect the no BS way that you develop what you say you will develop, on your vids. Respectfully, being from CO myself, Jack Dempsey (of our famous western slope-joke) had a method of; two low pulleys against the wall, close together, as you pull upward also fully to the rear -flex's the rear delts, traps, rhomboids, etc. In comparison, don't have to tell you Bruce Lee didn't mess around with "working" rear delts. He just got 'em through thousands of jabs, hooks, coss, uppercuts-you name it (and yes over head barbell press and pullups, isometrics...). Great work out. JR
Okay I THINK I understand what is being communicated here (also with the help of the other videos from Eugene). Was a little tricky for me, but it seems to have all fallen into place. The difference between the FOCUS being on rear-delts, mid-traps, or lats, is about torso angles and elbow paths. In all movements, let the scapula protract (stretch out as much as possible) on the negatives (this also works the serratus muscle). Rear-delts goal: Move the elbows back behind the torso as much as possible. Pulling angle can be either perpendicular with the torso, or higher or lower. Elbows can be tucked or flared, just not TOO flared up high like being parallel with the ground in a T-pose, because then the elbows won't be able to get back behind the torso as far, and will also be more akin to a mid-trap movement. Mid traps goal: Scapula retracted as hard as possible. Pulling angle can be either perpendicular with the torso, or higher or lower. Elbows need to be flared, either a T-pose or slightly higher or lower, because the elbows need to be in a position that allows you to squeeze the scapula together as hard as possible. Too low and it won't allow for as much squeezing of the scapula, and would be more optimal for upper-lats or rear-delts (depending on how far back the elbows travel). Lats goal: Follow the fibres of the lats. Lower lats: Pulling angle ideally on a diagonal with the torso (but the pulling angle being more parallel with the torso is also pretty good). Elbows can be tucked or flared. Pull elbows straight DOWN towards the waist, elbows stopping at your side (don't retract scapula, or you will start also hitting other muscles like the mid-traps, but in a very suboptimal manner since you are parallel with the pulling angle rather than perpendicular). Upper-lats (hiding under other muscles): Pulling angle perpendicular with the torso. Elbows need to be reasonably tucked (just not flared up high in a T-pose or you will be targeting the mid-traps). Pull elbows straight BACK, but stopping at your sides. Don't have the elbows continue to travel behind the torso, as that will then be working the rear-delts. If working the rear-delts in this position, the weight will be much lighter, and that means it won't be a very ideal upper-lats workout.
I’m definitely one of those that accidentally grew my rear delts LOL can’t wait to get back in the gym with this knowledge now to see if back day feels any different!
Funny thing is I accidentally discovered the single arm rear delt fly because I was thinking of ways to get better activation, and it was without a doubt revolutionary to my delts. But now I understand the actual mechanics as to why it's been so effective and enjoyable! Thank Eugene!
Excellent video, the in-depth explanation is necessary , better than all these generic ones who just give an excercise and maybe try to get fancy with jargon but still don't get to the point of the sude nuances, excellent work 👌
the only struggle i have with rear delts is remembering to do them. but if i do remember it'll have to be the face pulls and seated bent over DB raise.
Gosh ive been struggling with rear delts for many years, apparently mine goes directly toward slabs of mass towards my traps and upper back due the fact im having trouble finding the right angles, i'll give this many try first and work around how it goes.. Much love brother, from Malaysia. Happy to see this channel exploding with traffics too.
i tried a lot of exersices, now i just do reverse pec deck for 3 triple drop sets 2 times per week, they are sore for 2-3 days after a workout. its all about the burn at rear delts. in my opinion its the most important muscle for a good looking and well function body
@@Aaron-rd3cd having no rear delts is the worst look possible, i see many people in my gym having well developed bodyparts but no rear delts, it cant get worse..
Always great content! It would be so helpful if you came out with a video that recaps basic movement pattern of the arm, in relation to exercise selection, and which part of the back it targets. Would love a video that puts it all together!
John “mountain dog “ Medows was an amazing trainer, I watched him for a few years before his passing and my gains were awesome. Rip John. Thanks for explaining this I’m going to try it as my rear delta aren’t were I’d like them to be.
Ive been doing the perfect exercises for rear delts while trying to train my back my whole life 🤪 im going to inorporate more attention to my pulling angles. Thanks!
Well thanks for explaining how I got rear delts in spite of myself. :). I've been wondering how that happened. John meadows 'elbows and angles' was a light bulb moment for me as well. I've just been unable to figure it out for the rear delts. Until now!! Very much obliged!!
We would much appreciate video if there are more clips of the work out/movement is shown and talking is done in the background. Some of us viewers are visual learners. Thank you!
