How to get more out of your rear delt training! By adjusting your position and the angle of pull, you can maximize the stretch on your posterior shoulder.
Unless it's more than twice as efficient, it's not worth it. With this method, it takes twice as long as regular because you can only do one arm at a time.
You do realise a lot of these fitness “influencers” copy each others videos… I’ve seen this same variation posted by about 4 different guys this week.. YT algorithm for you 😂
@@blanchewarren4888and yet hes actually a professional bodybuilder. I know he looks small because he is. Hes 5 foot 5. But at least you know hes natural. Bodybuilding is not about being the biggest on stage, you can beat others depending on your symmetry and conditioning
Damn yall dont know... I think it because you all fallow the most trandiest instead of the most efficacious. I will poste a physique update for those how interested to see what i manage do to whith the free video of AthleanX from 0 to Now (4years) and if yall want i can explain how i did it.
@alperallen4854 no it doesn’t. You can’t count it like that. You get the best results where you have the biggest range of motion, not with how much you stretch it.
This was game changing. I felt such a better stretch. If I’m strapped for time I’ll do both at once, but when I can prioritize growth, I’ll do this! 10/10 recommend
It actually isnt as delts dont benefit from stretch mediated hypertrophy.The only that do are chest and the lower body muscles.And muscles like biceps dont grow better from stretch they just have the best leverage at the 0-90 degree portion.A muscle that is very bad to train at stretch is tricep as it has the best levarege from mid to shorten position so for example you stop at around 90 degrees on your tricep pushdown to about full luckout. Hope it helps❤
@@adriann8954 Scientific literature regarding the benefits of focusing on the stretched part of the lift is literally the most recent study regarding hypertrophy, how is it that you just come here saying what specific muscles it works on? To know something more advanced than the most recent study only makes sense if you are a time traveler😅 😅
This movement is a little less awkward with a cable. Set the cable at shoulder level, stand with the opposite side of your body of the side your training(facing the cable), and rear fly the cable out in a similar fashion Jeff is showing. It's personally my favorite rear delt exercise at the moment. (Rear delt, single arm cable reverse flys)
Yes, this is how I normally train them (with NO bend at the elbow to enlist the triceps, and NO twisting of torso to engage my obliques). This version Jeff shows actually reinforces stricter form, but alas, this machine is almost ALWAYS in use at my gym.
This is a great technique for your rear delts! Not just cause of the great stretch you get in, but also because I don't look like Im about to straddle someone when I sit down. Definitely throwing this into my rotation.
I tried this yesterday for the first time and my rear delts were sore by the time I got home. Great exercise and I'll be sure to incorporate this into my workouts.
Doing rear delts with your arms straight out like this is one of the most widely practiced mistakes I see in the gym. You get so much better activation when you keep your elbow loose and don’t allow the tricep to get involved.
Right it’s better when you get a smooth arc going. I’ve even moved away from gripping tightly on some exercise and use palms (false grip ?). Much better contractions
@@average13yearoldlifter lol nope she actually asked how many sets I had left and I said about 2-3. Then I asked her if she wanted to work in with me and she said yes and then she taught me that variation lol
Is there a faster but also efficient exercise to target both rear delts simultaneously? I try to avoid exercises where I do the left and right muscles one after the other because I find them to be more time consuming, like this one here.
I love this variant, which a trainer in my local gym clued me into after I tweaked a rotator cuff. But he had me doing less bracing with my resting arm, and more bracing with my core. That one was brutal.
I just tried this... Trust me, this is soooo damnn good! I never felt my rea delts in machine flies, so generally used to do dumbbell flies or cable.. Instead of sitting, I stood to generate more force from legs and hugged the seat with the other hand to set properly.. Only 2sets were enough to set my rear delts on fire..
Changed to this technique a few months ago after doing the traditional method for 9 years, this way is so much better, I can’t recommend it highly enough 👍🏻
I really like this technique not only for the stretch, but also because it lets me stare directly at the person on the machine next to me
haha 😂
Stare mediated hypertrophy
*anabolic eye contact intensifies*
Is it you? Dr Mike?
You aren't lifting unless you are staring into the abyss.
Ongod I tried this and my rear delts absolutely exploded. By far one of the best training adjustments I've ever made. Thank you, Jeff.
Ongod type shit
ON GOD
Fur Real? On Gawd!?
Ongod ongod🙏
Ongod I do this every workout ongod
This actually burns the rear delt more than the conventional method 💯✔️
Unless it's more than twice as efficient, it's not worth it. With this method, it takes twice as long as regular because you can only do one arm at a time.
My guy always making me look goofy in my gym! I had to change 3 gyms so far this year because of your workouts 😂
This comment is actually hilarious bruh
😂😂😂
Why are you embarrassed to work out?
Bro who gives a fuck at the end of the day you are there to better yourself 😂
@@yetihassyphilis5095brother, dont curse like that, it hurts the spirit. God bless❤🙏✝️
Bro is the encyclopedia of fitness, i love him
Nothing but first reply 😊
You do realise a lot of these fitness “influencers” copy each others videos… I’ve seen this same variation posted by about 4 different guys this week.. YT algorithm for you 😂
Dude looks like a guy that lifts once a week lol
@@blanchewarren4888and yet hes actually a professional bodybuilder.
I know he looks small because he is. Hes 5 foot 5. But at least you know hes natural. Bodybuilding is not about being the biggest on stage, you can beat others depending on your symmetry and conditioning
If you know anything about bodybuilding getting a pro card is not easy at all
I swear dude is the optimum-est gym-goer in the world
what about AthleanX
@@amirkaddour9608😂
@@amirkaddour9608 is that a joke? lol
Damn yall dont know... I think it because you all fallow the most trandiest instead of the most efficacious. I will poste a physique update for those how interested to see what i manage do to whith the free video of AthleanX from 0 to Now (4years) and if yall want i can explain how i did it.
AthleanX is a good injury prevention coach, but he has very little idea how to optimally train for hypertrophy or strength@@amirkaddour9608
The dusts that came off when Jeff patted the seat 😆
😂😂😂
Was that real?
😂😂
Its probably lifting chalk leftover on his hands from a different workout
lol yeah I ran to the comments, that’s gross
Been doing this for a few months, huge stretch, big pump, can confirm 👍
You just making my sessions longer
2 compounds 1 isolation all you need to grow
@@mistahozzy what if i want a big neck
@alperallen4854 no it doesn’t. You can’t count it like that. You get the best results where you have the biggest range of motion, not with how much you stretch it.
@alperallen4854not how it works bro 😂
@alperallen4854 💀😂
Jeff keeping us big as hell
Our muscles too 😉
@xitaris5981 He has a boyfriend ( jk)
Finally someone using the platform for good advice and not bullshit
You and dr. Mike are the only science based lifters I'll ever respect.
Another content creator you will most likely appreciate is houseofhypertrophy.
Same
I do these standing with cables but this looks like a good variant
definitely more stable
Oh yeah.. good idea actually tanks
Same. I like the cables
Yeah this would be better than cables because the machines have equal tension throughout the whole range of motion
Same here! I might give this a go though!
I have been looking for a good rear delt iso for ages.... THIS is it. tried it yesterday, sore delts today and I am stoked. thank you Jeffery
yeah allg, i try my best to help others out
@@jeffthomas9754 😂😂 he ain't talking to you
This was game changing. I felt such a better stretch. If I’m strapped for time I’ll do both at once, but when I can prioritize growth, I’ll do this! 10/10 recommend
Actually tried it last night, amazing tip, actually got a good rear delt activation, loved it.
If Jeff says it's better, it is
fallacy ad verecundiam
It actually isnt as delts dont benefit from stretch mediated hypertrophy.The only that do are chest and the lower body muscles.And muscles like biceps dont grow better from stretch they just have the best leverage at the 0-90 degree portion.A muscle that is very bad to train at stretch is tricep as it has the best levarege from mid to shorten position so for example you stop at around 90 degrees on your tricep pushdown to about full luckout. Hope it helps❤
Where’d you learn that Adrian?
@@adriann8954your comment is pure bullshit
@@adriann8954 Scientific literature regarding the benefits of focusing on the stretched part of the lift is literally the most recent study regarding hypertrophy, how is it that you just come here saying what specific muscles it works on? To know something more advanced than the most recent study only makes sense if you are a time traveler😅 😅
This is why gym content is so amazing. Apart from the superficial stuff people focus on.
I do the same with a cable machine. It's gold because you're not limited by range of motion
Better VFX than Star Wars now
This movement is a little less awkward with a cable. Set the cable at shoulder level, stand with the opposite side of your body of the side your training(facing the cable), and rear fly the cable out in a similar fashion Jeff is showing. It's personally my favorite rear delt exercise at the moment.
(Rear delt, single arm cable reverse flys)
Yes, this is how I normally train them (with NO bend at the elbow to enlist the triceps, and NO twisting of torso to engage my obliques). This version Jeff shows actually reinforces stricter form, but alas, this machine is almost ALWAYS in use at my gym.
Or stand between two cables and perform a rear delt crucifix (cables crossing over each other at the front) and hit both at the same time.
@@Neon12Jcan't get the same ROM though which is the point
Been doing this for the last 3 months or so and it is a gamechanger.
This video has only been out for a day.
@@supercal333 saw a random vid on this variation a while ago to be fair
@@supercal333So you’re saying Jeff invented a new exercise that has only existed since today?
This adjustment is in his Pure Bodybuilding Phase 2 program and he has a link to the technique that's NOT this video.
How high do you normally have the seat? Is it so your arm moves straight across your face? Higher or lower?
Jeff is giving us golds every single time
Tried this sitting down in my living room chair just going through the motions and bro this is going to be brutal, thank you for sharing!
Tried it today and it feels like my rear delts got their first workout ever.
At this point I'm here for the editing: love the little sound effects and visual cues :)
Tried this with a chest cable flys. Feels even better than the machine used in this clip. Much appreciated, Jeff.
Just tried this today and my rear delts were on fire, I'll definitely keep doing this
I tried this today and my rear delts were on fire, love you Jeff
• Me in gym:
Trying new rear delts technic from Utube.
• Instructor:
*"Oi! Use the machine properly or get out!"*
I've been to three different gyms , no staff on any those gyms care how we use machines
@@issac-xk4ks that's mean they are old staff there, don't care anything but salary 😂
This is a great technique for your rear delts! Not just cause of the great stretch you get in, but also because I don't look like Im about to straddle someone when I sit down. Definitely throwing this into my rotation.
Perfect I needed this for tomorrow, it’ll def target rear delt imbalances as well 🔥🔥
Been having trouble feeling my rear delts using this machine. Gonna absolutely try this next time
I can feel my rotator cuff exploding
I tried this yesterday for the first time and my rear delts were sore by the time I got home. Great exercise and I'll be sure to incorporate this into my workouts.
This dude is very good. I tried this yesterday and it seems to be a game changer
Doing rear delts with your arms straight out like this is one of the most widely practiced mistakes I see in the gym. You get so much better activation when you keep your elbow loose and don’t allow the tricep to get involved.
Right it’s better when you get a smooth arc going. I’ve even moved away from gripping tightly on some exercise and use palms (false grip ?). Much better contractions
Wow. That actually makes a lot of sense. Wonder how people went so long without realizing this
Nice! This is something I love about training... Doesn't matter how old u get every now and again u will still learn something new
Has become one of my favorite rear delt exercises lately 💪
A super fit girl at my gym taught me this variation but standing
I don't get the joke? can someone explain?
@@average13yearoldlifter it’s not a joke, this really happened
@@danielchristopherdc Oh ok I thought it was some sort of sexual joke lol
@@average13yearoldlifter lol nope she actually asked how many sets I had left and I said about 2-3. Then I asked her if she wanted to work in with me and she said yes and then she taught me that variation lol
@@danielchristopherdc nice 😂
Damn! You don't have to lie on the floor for this one
Shoulder day today. Always dropping knowledge at the perfect time 👌🏽
I will try this! I’ve never been able to feel a decent contraction on machine and do like 3x the weight I do on cables
Is there a faster but also efficient exercise to target both rear delts simultaneously? I try to avoid exercises where I do the left and right muscles one after the other because I find them to be more time consuming, like this one here.
Possibly cable cross machine but you lose the stability he’s demonstrating here
Just do facepulls and wide grip rows. It's that simple
Rear delt rows.
Reverse dumbell fly.. bent or on bench
Why are these not in your workout book
People learn and evolve
Done this and it’s the most I felt my rear delts 💯
Thank you @JeffNippard I tried this exercise last week, and it delivered the complete muscle activation I'd been seeking for my rear delt workouts.
This is 👌🏼. Never felt my rear delts this sore
Damn man’s got a VFX team now
This man is a freaking legend
I do this on cable machine I think it gives a better stretch, but I’ll definitely be trying this too.
Jeff the legend ! We appreciate you 🤝🏾
I just felt my rear delts activate for the first time ever ❤
Yo this is the best shoulder exercise out there
found this on my own, and been doing it a while now cool to see a video made on it, we doin something right🙏🏽
I do this with a cable machine. Best ever. Big growth in one month, and continuing.
Can’t believe I never thought of this. Trying it tomorrow!
I love this variant, which a trainer in my local gym clued me into after I tweaked a rotator cuff.
But he had me doing less bracing with my resting arm, and more bracing with my core. That one was brutal.
Editing is topnotch . I like the smoke effect when he pats the cushion ❤😮
Just put this into my routine and man does it make the difference.
I tried this exercise after watching this video; thank you, thank you, thank you!
This is awesome.
This is exactly what I needed
Thanks bro. Now waiting for this single machine my gym got twice as long !
Amazing my man. Been a fan for many many years
Love this tip, Jeff. Thanks
got asked at the gym by 3 people when i first did this, they tried it and loved it
It's funny how I often I already applied these tips with intuition but it's nice to get some confirmation to have it correct 👌.
Man I love this guy
I could've used this today bro!! I usually do the first one but I just hate how I don't feel my delts. Game changer bro THANKS!
Bro this is the good shit, tried it just a few hours ago and felt amazing.
This movement is fire it felt GREAT
This is such a good alternative to increase the range of motion when you don't have a cable machine for reverse flies
my goodness.. such an easy adjustment. going to try this soon
Jeff Nipple always has such great advice
I saw Phil heath doin this some years back. Been doing it ever since then. Such a great iso move for rear delt’s.
Interesting variation 🤔 will try this and come back with a response!
This is why I'm subscribed! 💪🏿
I just tried this... Trust me, this is soooo damnn good! I never felt my rea delts in machine flies, so generally used to do dumbbell flies or cable.. Instead of sitting, I stood to generate more force from legs and hugged the seat with the other hand to set properly.. Only 2sets were enough to set my rear delts on fire..
This is exactly the adjustment I needed
gave it a go, look at my shoulders now.
solid piece of advice jeff!
The “stretch part” of most lifts is the most important as that’s the full ROM and stimulates maximum growth!
Just given this a go. Feels amazing
This man is a god.
Good advice
Right on to know😮
I'll give that rear delt workout a try on next shoulder day
Thank you and appreciate you
Truly groundbreaking
As a 6ft guy with a damn near 3 foot shoulder width i thank you
Great tip and it's not better ,it's another way to do it. Both are good.
Oh damnnnn. I've been standing when doing this, feeling a better contraction. I'll have to give this a good go.
Did this today and loved it
Changed to this technique a few months ago after doing the traditional method for 9 years, this way is so much better, I can’t recommend it highly enough 👍🏻
9 years? No wonder, any changes will feel different. After 9 years doing this go back to the previous one and u will feel again massive change :)
@@maciejgocek haha true, the previous way was still effective but this one activates it a lot better for me :)
The smartest fitness influencer
Genius. Going to try this
Also do facepulls any high rows to target rear delts with compound movements. Especially if you’re a beginner.
Thanks my man! I tried it today and my rear delts are burning
This is a good one. Thanks Jeff.
This is smart. Thanks for the tip
This is genius! Ty!
Thank you for the tip , never thought to do it like this !
Nice, those little technicalities make a massive difference