If you’re looking to improve the look of your upper body, focusing on your shoulders might be for you. Check out these 3 perfect exercises for stronger rear delts for a great shoulder workout. It was first shared by John Meadows.


John Meadows, The Mountain Dog, was a professional bodybuilder, trainer and nutritionist who died in 2021. He is famous for sharing gym tips and workouts and showing how he trained to reach his goals.

If you want to go even further, you can use Meadows 3 Simple Tips for Massive Shoulders implement them every time you do a shoulder workout.


Without further ado, scroll down to see the perfect 3 shoulder workout for stronger rear delts.

Perfect Shoulder Workout with 3 Strongest Rear Deltoid Exercises

Source: Nigel Msipa

Word on the posterior deltoid fly

Use a rear deltoid fly machine to get phenomenal exercise for your rear delts. Do this by bending your elbows slightly and keep your arms locked using only your rear delts to move the handles.

Depending on the machine or your body, you may be more comfortable using a pronated grip or a neutral grip. It’s okay anyway.

While this isn’t listed on Meadows’ list, she says she doesn’t like how some online influencers talk about how this exercise isn’t about the rear delts. It does, and it’s Meadows’ favorite exercise to start a posterior deltoid training session.

1. Lifting and swinging the bent dumbbell

The dumbbell lift can be performed while bent over to achieve similar mechanics to the rear deltoid fly, but using gravity and the dumbbell to create tension on the muscles.

Meadows says to annihilate your rear delts, lift the dumbbells through a full range of motion until failure, and then after you can’t lift the dumbbells to shoulder height, simply let your hands hang down and start rocking up and down. . This is probably known as a partial range of motion of the dumbbell lift, only one third of the way.


2. Dumbbell rows on a bench press

The idea behind this exercise is that you get a full range of motion and can squeeze the muscle at the top, something that may be harder for the 1st exercise mentioned in this list.

But you have to make sure you’re contracting your posterior delts for that mind-muscle connection.

3. Face pulls

This exercise isn’t ranked any higher than the others, but Meadows likes this one for shoulder health. He prefers to do facepulls with some external rotation.

The way Meadows does this movement is with the rope attachment locked into the bottom of the machine and pulling the rope up toward the face with an external rotation.

Click on the video to see Meadows’ full explanation below.

Expand your knowledge below.

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Training your shoulders to make them bigger can be difficult for a few reasons:

  1. Genetics: The size and shape of your shoulders are largely determined by your genetics. Some people may have a genetic predisposition for broader shoulders, while others may have narrower shoulders. This can make it more difficult to achieve significant gains in shoulder size through training.
  2. Shoulder Anatomy: The shoulders are a complex joint made up of multiple muscles, tendons, and bones. Due to their complexity, it can be difficult to effectively train all of the shoulder muscles with traditional strength training exercises. For example, the anterior deltoids can be easily stimulated with overhead pressing movements, but the lateral and posterior deltoids may require more targeted exercises to effectively stimulate growth.
  3. Overtraining: The shoulders are often worked indirectly through other upper body exercises, such as bench presses and rows. This means they can easily be overtrained if not given enough rest and recovery time. Overtraining can lead to injury and can also prevent muscle growth.
  4. Lack of progressive overload: Progressive overload is the gradual increase in the stress placed on muscles over time, which is necessary for muscle growth. If you don’t progressively increase the weight, sets, or reps of shoulder exercises over time, your muscles may not be getting enough stimulation to grow.

To train your shoulders effectively and promote muscle growth, it’s important to incorporate a variety of exercises that target all three heads of the deltoids, as well as the rotator cuff and trapezius muscles. It’s also important to allow for adequate rest and recovery time between workouts and progressively increase the intensity of your workouts over time.

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Source: Photo courtesy of CrossFit Inc.

Should you train your shoulders every day?

No, it is not recommended to train your shoulders every day. The shoulders are a complex joint that is involved in many upper body movements and require time to recover and adjust to the stress they experience during exercise. Overtraining the shoulders can lead to muscle fatigue, decreased strength, and increased risk of injury.

The frequency of shoulder workouts depends on several factors, including your fitness level, training experience, and training intensity. In general, it is recommended that you allow at least 48 hours of rest between shoulder workouts to allow for adequate recovery time.

If you’re a beginner, you may benefit from exercising your shoulders once or twice a week, gradually increasing the frequency as your fitness level improves. If you’re an advanced lifter, you may be able to train your shoulders more frequently, but it’s still important to allow for adequate recovery time and avoid overtraining.

Ultimately, the frequency of your shoulder workouts should be based on your individual fitness goals, training experience, and ability to recover. It’s important to listen to your body and adjust your workout frequency and intensity as needed to avoid injury and promote muscle growth.

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