Tip A New Way to Build Rear Delts Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip A New Way to Build Rear Delts This exercise makes it impossible to cheat and it' ll hit your glutes and hams too Take a look by Joel Seedman, PhD January 7, 2017December 27, 2021 Tags Tips, Training This is a true multi-functional exercise. It not only works the rear delts, but it fully taxes the entire posterior chain from head to toe, in addition to fixing your bent-over lateral raise mechanics. It's a bent over lateral raise, but you perform it on a glute ham raise (GHR) station. This targets the glutes, hamstrings, spinal stabilizers, and postural muscles. Here's one of my NFL athletes showing how it's done as we bulletproof his shoulders and posterior chain for the demands of the season. The torso position ends up being perfectly parallel to the floor so it's impossible to cheat. Your rear delts will get absolutely scorched. Most lifters end up using excessive body english and an overly upright torso position when performing bent over lateral raises. They use their traps, upper back, and side deltoids more than the posterior portion of the shoulders, negating the desired effects. Doing these on a glute ham raise station eliminates these issues. Although you'll have to decrease the weight compared to what you'd typically handle on bent over lateral raises, the stimulation to the targeted muscles will be well worth it. No glute ham raise, no problem. These can also be performed on a back extension machine. Bent Over Lateral Raise Back Extension Machine Because the back extension station won't lock you in quite as strictly as the GHR, you can do them in a single-leg fashion to make them more challenging. This requires even stricter and more rigid body mechanics. Be prepared for your glutes and hamstrings to be thrashed while you simultaneously build your posterior delts. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip The Strength Test Real Lifters Can Pass Are you strong? Like, really strong in a real-world kinda way? Take this test and find out. Deadlift, Powerlifting & Strength, Tips, Training Charley Gould May 23 Training Fitness Gone Wrong Good things go bad when certain exercises and training methods are misapplied and misunderstood. Here are 7 examples. Athletic Performance, Metcon, Training Nick Tumminello April 11 Training Tip The Anderson Squat This classic strength training method has you starting the lift from the bottom with the concentric portion of the movement. Exercise Coaching, Powerlifting & Strength, Squat, Tips Jason Brown January 4 Training 10 Commandments of Injury Prevention Follow these 10 simple rules and never miss another workout from an aching back, a bum shoulder, or a gimpy knee. It Hurts Fix It, Soft-Tissue Techniques, Training Dr John Rusin October 24