I’m Psymon H., the 50-something-year-old war-horse, making his name from improving physiques and growing natural muscle with minimal equipment.
The great thing about this rear
deltoid workout session is that we’ll be using 4 rear delt fly variations which
means that no matter if you train at home with minimal equipment, you’ll still
be able to get the best out of this workout and grow some muscle.
All you’ll need are 3 sets of
dumbbells ranging in weight, 2 light resistance bands, and one incline bench, a
power rack or single upright anchor is also required.
First, let’s talk about the four
rear delt fly variations that we’re going to use with this workout and how to
perform each of the rear delt exercises.
I’ll break down the workout and
introduce an intensity training technique we’re going to use for this workout.
Finally, we’ll piece everything
together for one hell of a rear delt workout.
Cue 1: Lean
over an incline bench set at between a 45 and 75-degree angle. There are two
ways you can perform this exercise. You can straddle the bench and lean against
the back pad, or you can flip the bench around and place a pad on the top and
lean over. Try both and do what works best for you.
We’ll work with the second option
by straddling the bench and walking your feet up until they are under your
shoulders. When you do this, it adds stability to the exercise.
Cue 2: With
arms straight and directly underneath you, turn your palms to a neutral
position. Without rocking or lifting your torso off the bench, raise the
dumbbells out to the side in a sweep motion, until your elbows are slightly
higher than the line of your Shoulders.
Cue 3: Hold for a
brief second before lowering the dumbbells to the start position, trying to
maintain as full a motion as possible.
Cue 2: Holding
your dumbbells at your side with a neutral grip, hinge over at the hips until
your torso is nearly parallel to the ground. Maintain a flat back and tense
Cue 3: Raise
the dumbbells out to the side until your elbows are in line with your
shoulders. Maintain a slight bend at the elbows and try not to fly the
dumbbells back, but instead, keep them in line with your shoulders.
Cue 4: Maintain
control of the dumbbells and slowly return them to the start position. Keep
your torso glued to the bench as you fly the dumbbells out to the side.
2: Try not to go too heavy with
weights that control you, but only use weights that you can control with good
At first glance, version 2 looks no
different from the original exercise. The setup is the same; you lean over an
incline bench set between a 45 and 75-degree angle. You also walk your feet in
so they're almost directly under your shoulders. Your dumbbells, arms, and
palms will start in the same position. The only difference is where you fly the
Instead of flying the dumbbells
directly out to the side, for this rear deltoid fly, you fly them up at a
45-degree angle in front of you, aiming to bring your elbows as high as you
You may find this style more
challenging than the original simply because it’s much harder to fly at a
45-degree angle while executing pristine form and keeping your torso from
lifting off the bench. For this reason, you will need to use slightly
With the ascending tension of the
bands plus the gravity from the dumbbells, this is an exercise that will beat
the last piece of energy out of your rear deltoids.
Trust me when I say that you don't
need much weight. Avoid putting the weight before the form on this
a resistance band at shoulder height on both posts. If you're using two upright
anchors, set them wider than shoulder-width apart.
Stand in front of the rack and
place the left band in the right hand along with the dumbbell. Do the same for
the left hand.
For the safety aspect, make sure
that you don't wrap the bands around the dumbbells or your palms, but instead,
hold them independent of each other in the palm of your hand in case you have
to release them quickly.
Turn your wrist so that the thumbs
are on top and the dumbbells are in a hammer position. Step back until you feel
the tension in both bands and your arms are straight in front of you at
Cue 1: Lift
your chest and tense your core. Retract your shoulder blades by pulling them
Cue 2: Fly
the bands/dumbbells out to the side until your hands are in line with your
Cue 3: Tense
your rear deltoids before slowly returning your arms to the start position in
front of you.
The intensity technique we’re going
to use for this rear delt workout is variation giant sets. This is a real
shocker to your muscles if you've never done Variation Giant Sets before. t You
perform variations of the same exercise in a giant set fashion. In this case,
we'll use our four rear delt fly variations.
Variation Giant Sets are a proven
training strategy that allows you to go beyond the common failure point in a
workout to push the muscle harder.
We’re going to choose a weight that
we can perform 10-12 solid repetitions for each exercise, aiming to leave no
more than 2 repetitions in the tank (2RIR).
Bear in mind that you’ll use less
weight on exercises 2,3 and 4 than you would do for exercise 1, simply because
the exercises become harder to perform. Choose your weight carefully
and for the first few weeks be prepared to tinker around with the poundage until
you find the weights that allow you to perform roughly the same amount of
repetitions on each exercise.
train rear delts twice per week, should I use this workout for both sessions?
you train rear delts twice per week, do this workout on one of the workout
sessions. If your rear delts are a weak muscle group and you train them with
another body part, make sure to train them first when you feel fresh.
many giant sets should I do on this rear delts workout?
would perform 2-4 giant sets per workout and monitor recovery between workouts.
Start with 2 giant sets and add a set in the next week.
Q: How long should I do this rear delts workout?
recommended that you do this variation giant set workout for no more than four
weeks before taking a Deload week.
Q: How should I warm-up for this rear delts workout?
A: Here’s a quick 4
Point Warm-up Drill Sequence you can use for this rear delts workout.
Items Needed: One Light Band &
an Upright Anchor.
Reps per Side: x 8 Reps
one end of the band at waist height around an upright anchor and hook the other
end over your thumb or hold the band in the palm of your hand.