How to Grow Your Rear Delts Fast (4 Exercises You’re Not Doing)

A strong upper body is not complete without well-rounded looking shoulders and nothing better than bigger rear delts to aid in that. Find out how to grow your rear delts fast.

Jeremy Ethier is a kinesiologist and fitness trainer, co-founder of Built With Science. His YouTube channel has over 4 million subscribers and he delivers clear information with sound background research.

In the video below, Ethier talks about 4 exercises you are probably not doing that could be the answer on how to grow your rear delts fast. Lat pulldown and seated row are not in this list.

According to Ethier, to grow your rear delts fast, you need to choose exercises that both choose the right rear delt exercise and perform it in a way that maximises the tension in that muscle while preventing other stronger muscles from taking over, such as the traps and lats.

Source: Nigel Msipa

Check the video or the main points of his arguments underneath it.

How to Grow Your Rear Delts Fast

1. Barbell High Row

• 6-12 reps
• Moderate to heavy weight

This exercise will hit your biceps to some extent, but it is mainly activating your rear delts.

Utilising a barbell allows you to lift heavy weights which will contribute to growing your rear delts.

2. Dumbbell Incline Row

• 6-12 reps
• Heavy weight

An EMG study by the American Council of Exercise analysed different ways to activate the rear delt and ranked the 30-degree incline row placed 2^nd overall.

Remember to turn your wrists outwards at each rep.

3. Lying Facepull

• 10-15 reps
• Lighter weight

Performing the facepull on the ground, you take away the opportunity of your traps being activated during the movement.

4. Rear Delt Cable Pull

• 15-20 reps
• Light weight

This exercise is especially effective if you struggle with your neck, traps or mid-back taking over on other rear delt exercises.

Experiment on the angle your arm should be related to your body as it differs from person to person.

So, if you are still wondering how to grow your rear delts fast? Choose two of these four exercises and do them for a few weeks, making sure you feel your rear delts tense after the workout.

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