​​5 Steps to GROW Rear DELTS Quick

Discover how to get bigger rear deltoids. Grow the back of your shoulders fast with this posterior deltoid exercise video. You'll learn the best workout and diet for bigger 3d shoulders. These are the best rear delt exercises and exact step-by-step instructions on how to build more muscle in the back fo the shoulder.
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The shoulders are one of the most important muscles we use on a daily basis, and the rear head helps you pull, throw, and maintain upright posture. Unfortunately, the rear deltoid is most often ignored in training routines and receives disproportionately less work than the front and middle portions of the shoulder. This can lead to a disproportionate appearance where the front part of the shoulder is significantly bigger than the back. So to help you build bigger and stronger balanced-looking shoulders you're going to want to follow the 5 steps I outline in this video.

First, you have to work on improving something known as the mind-muscle connection because it's especially important to effectively train the rear delt. You see, it's very easy to have other muscles in your back like your lats, rhomboids, and traps take over any pulling movement that involves the rear delts.

So That's where The mind-muscle connection comes into play. It refers to the ability to consciously target and feel the contraction of a specific muscle while performing an exercise. By focusing on engaging a certain muscle like the rear delts, you create a stronger neural pathway between your brain and the muscle you're working. This is actually something that can be trained and improved over time and doing so can enhance the effectiveness of your workouts by ensuring that you're recruiting the muscle fibers that you intend to target while reducing the reliance on surrounding muscle groups. So how do you actually do this in practice? First, when performing any exercise for the rear delts start by consciously thinking about these muscles in the back of your shoulders. Actually, visualize using these muscles in your mind. Focus less on lifting the dumbbells or lifting the weights in your hands as you perform rows and reverse flies. Instead, keep your attention focused on pulling with your elbows and the back of your shoulders, not the hands. You also need to make sure that your movements are controlled and that you're not using momentum even if it means using lighter weights. Again this is the first step because if you're not concentrating on using your rear delts it's very likely that bigger more powerful muscles will take over. 

Step 2 before doing any rear delt exercises is to set the right conditions for your muscles to grow and develop.  If you're a beginner, simply training your rear shoulder muscles will be enough to stimulate some growth. However, if you've been training with weights for some time now it will be highly beneficial to be in a calorie surplus to build more muscle. If you're a man you can do this very simply by multiplying your weight by 15 and then adding 250 to 500 calories to that number for your calorie surplus starting point. Then make sure that you get .7 grams of protein per body weight, and subtract that number multiplied by 4 from your total calories.

The rest of the calories will come from fat and carbs. In total this surplus of calories provides the energy required to build and maintain muscle mass, by supporting muscle protein synthesis and helping you have more energy to perform at a higher level and get stronger. A calorie surplus also ensures an overall abundance of nutrients including essential vitamins, minerals, and macronutrients that all play a role in muscle function and recovery. Eating more calories from nutrient-rich foods also optimizes many other physiological processes essential for muscle growth, like providing a boost to hormones like testosterone and IGF-1 while also reducing cortisol. 

Now step 3 is actually training the rear head with effective exercises and even though compound exercises like bench press, and overhead press stimulate the anterior and mid deltoid effectively, they don't do much for the posterior portion. But there are very effective compound exercises for the rear head like the dumbbell bent over a high row. For this exercise, you want to get your upper body parallel with the ground. With regular rows, you only bend by about 45 to 60 degrees, but here you want to go for a full 90-degree bend. Then place one knee on a bench, and place your hand that's on the same side as your knee on the bench. When pulling the dumbbell back you once again want to do it differently than a regular row.

With a regular row, you would keep your elbow close to your body to engage your lats, but that takes away the majority of the work from the posterior deltoid. So instead you want your knuckles facing forward and your elbow to be at a 90-degree angle from your body…