Hey, what's up guys. Welcome back to the channel. So in today's video,
I'm going to show you three shoulder exercises that you can implement into your
training right now, to help if you have rear deltoids. So let's get to it.
So to recruit more rear deltoids into your workout,
you have to rethink some of the exercises that you might already be doing.
For example, if you're doing barbell, overhead,
pressing what's happening in this exercise is yes,
we're recruiting all three deltoid heads,
but we're having less recruitment in the rear deltoids because of the bar
placement, the bars place in front of us, the bottom of the movement.
And then it only starts to becoming up and over our head as we get towards the
top. So, yeah, we're still hitting all three deltoid heads with this exercise,
but we can make one simple change to bring more rear delts into movement
throughout the entire range of motion. And that change is very simple.
It's using dumbbells. Now,
the reason why using dumbbells allows us to bring more rear delts into the
movement is because we can start out the exercise like this dumbbells already
by our side or by the sides of our head.
And the movement pattern is a straight line.
You're going all the way up in all the way down and doing this
we're activating more deltoids
And now the reason why you want to do this standing versus seated is because you
can actually recruit a bit more rear delts with the standing version for the
simple fact that you're not going to be allowed to cheat now what happens when you're
doing the seated version,
whether it's barbell or dumbbell is a lot of us tend to not have our butts as
close to the seat as possible.
And we started to develop a really high arch in the back.
And when you have that high arch in your back and you start to lean back more
this way,
and it starts to bring a lot more of the movement towards the front of your
shoulders as you press. But when you do the standing version with dumbbells,
you have no choice, but to keep your chorus hide, as you can,
while performing the movement, keeping your body in straight line.
So there's no chance for you to arch like this. Cause if you do,
it's gonna hurt. It's gonna hurt a lot in your lower back.
Now for the second exercise,
we're going to take a movement that a lot of you are probably doing right now,
which is the face pole, which is really great for targeting the rear delts.
Also hitting a lot of mid and upper traps as well.
But when you do this exercise, you're doing it standing position,
and you're kind of limited to how much weight you can pull back while
staying in the upright position, right?
You have nothing to really stop you from flying towards the cable machine.
If you start to go too heavy, granted, it's not an,
that requires a lot of weight,
but if we can add just a tiny bit more to try to activate those rear delts and
have them contract a bit harder every single repetition,
then it's worth doing that, right? So instead of doing your face pulls
standing like this on the cable machine, let's make one simple change.
Let's take that rope and let's go over here to the seated low row.
And now this machine,
it's very easy for us to try to boost the weight a little bit because with our
feet now in front of us,
this is going to give us a nice foundation so that if we decided to go a little,
we can plant our feet and still focus on a hard contraction and pull that rope
all the way to our face as we go forward and get that nice,
deep stretch that we like and repeat for reps. All right, guys.
So before we get to the third and final exercise,
I want you to try your next shoulder day. If you're low on supplements,
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pre-workout head over to go BSN and use my code. Scott15,
get 15% off your entire order and free shipping. So make sure you check it out.
I'll post the link down in the info section below, all right,
exercise number three guys,
instead of just running over towards the end of your shoulder workout,
which we all do to the dumbbell rack and doing bent over rear raises or a
variation of a bent over rear raise.
I want you to try an exercise called the Wolverine.
Now it's called the Wolverine, but to me, I'd rather call it Weapon X.
Cause that sounds way cooler than the Wolverine. Obviously it's the same person,
but the reason why it's called the Wolverines is because what does Wolverine do?
He pops his claws and then he goes like this, right?
Which to me kind of more reminds me of when he comes out of the tank during the
weapon X experiment, but that's just the geek side of me.
So what you're going to do is you're going to set up two cables are all the way
up.
You're basically just going to replicate the movement of weapon,
X of him popping his claws, and then coming out,
down by the sides of his body.
Now this is heavily recruit a lot of your posterior chain,
obviously not just the rear deltoids, we're hitting bits of the shoulders.
We're hitting the traps, obviously hitting the bit of the back as well
but the rear deltoids are going to be recruited heavily during this exercise.
And you can even see in the video that my rear deltoids are popping.
So again, guys,
all we're doing is we're taking exercises that you're probably already
incorporating in your workout and we're tweaking them because chances
are your front delts and your mid middle delts.
They're already pretty developed.
It's always the rear deltoids that are lagging.
And it's because of these simple form cues that when you're told about them and
how to get around them, it seems so easy. But if you don't know, for example,
doing a standing dumbbell press,
Target's a bit more re rear delts or recruits a bit more rear delts than doing
it with a bar belt or seated. You just don't know
but that's what my channel is for if enjoy my tips and you want to see more quick videos
like this comment below and smash that like button.
And if you guys need a program to bring with you to the gym,
you can download my program for free right now,
guaranteed gains by clicking the link right here and as always
good stuff coming soon. See you guys.