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Your shoulder look collapsed because your rear delts needs work- let's fix that 🔥 👇

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Tips2Home 🏡

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666,373 Aufrufe • vor 9 Monaten •via X (Twitter)

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10 Kommentare

Profilbild von Punccc
Puncccvor 9 Monaten

None of these r good expect reverse pec deck btw

Profilbild von Forma-Total
Forma-Totalvor 9 Monaten

Absolutely true. Rounded or "collapsed" shoulders are often a sign of weak rear delts compared to the front and side delts. Strengthening that area improves not just aesthetics, but also posture, shoulder joint health, and pressing/pulling performance. Here are key exercises to build your rear delts: 1. **Face Pulls with a Rope** The gold standard for rear delt and rotator cuff health. Pull the rope toward your face, flaring your hands apart at the end while squeezing your rear delts. 2. **Reverse Flyes (Machine or Dumbbells)** Using a reverse pec-deck or leaning forward with dumbbells. Keep a slight bend in your elbows and avoid using momentum. 3. **Bent-Over Lateral Raises** Bend forward with a flat back, raise dumbbells out to the sides, and focus on squeezing the back of your shoulders. 4. **Rear Delt Rows** Using a low cable or barbell, pull with your elbows high and back, emphasizing scapular retraction and rear delt contraction. 5. **Band Pull-Aparts** Great for activation, warm-ups, or finishers. Pull the band apart at chest height and squeeze your rear delts at peak contraction. **Key execution tips:** - Prioritize control and muscle connection over heavy weight. - Avoid swinging or using body momentum. - Incorporate these 2–3 times per week, either at the end of your back or shoulder workouts. If you're looking for a structured routine to improve posture and balance your shoulders, I have a complete guide on my site: 🔗 Train the back of your shoulders with the same intention as the front. Your posture and performance will thank you.

Profilbild von Jerome
Jeromevor 9 Monaten

Keep that liiiinneeee

Profilbild von Vik
Vikvor 9 Monaten

@CarlyJs88 🫶🏽

Profilbild von LaughWithMe
LaughWithMevor 9 Monaten

Thank you 🙏

Profilbild von Wootnation5
Wootnation5vor 9 Monaten

🔥

Profilbild von Jason Roux
Jason Rouxvor 9 Monaten

This is so good

Profilbild von goop candle
goop candlevor 9 Monaten

Rear delts doesn’t benefit from stretch

Profilbild von Yulius Tirtajaya
Yulius Tirtajayavor 9 Monaten

Thank you

Profilbild von Terry Rumak
Terry Rumakvor 9 Monaten

I fell and tore my muscles in the scapular working to regain strength and get rid of the pain and ache spasms. Been looking for exercises on the internet. Seems to help. Injured by falling of a roof 10 feet and landed on my right shoulder Aug 6th/25.

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The muscle group that makes men over 40 look old from behind: Rear delts. It's pretty easy to spot if this applies to you. Just stand side on in front of a mirror. You'll notice your shoulders will be rolled forward, likely your head is forward too, and your posture resembles something akin to Quasimodo. And you shouldn't be surprised. This is what happens after 25 years of pressing and desk work training the FRONT of your shoulder while the back of it did nothing. Every push you've ever done pulled your shoulders forward. Almost nothing you've done pulls them back into the socket. The fix I use (and recommend to clients too)? Seated single arm rear delt row with a high elbow and a roller squeezed between the knees. Why each piece matters: High elbow = this is what separates it from a normal row. Elbow travels out and up, in line with the rear delt fibers. Row with a tucked elbow and your lats take over. Lats are already strong. That's not the target. Seated + roller squeeze = pelvis anchored, ribs stacked, spine can't lean back to cheat the weight up. The rep comes from the shoulder, not momentum. No squeeze, and the lean-back creeps in by rep six. Single arm = most men over 40 have one shoulder blade that sits lower and works worse. Bilateral rows let the good side carry it. One arm at a time, the weak side gets found out and fixed. Cable = tension through the whole arc, including the stretched position in front of your body where the rear delt actually needs work. The rear delt pulls your arm back in line with your body. Train it and your shoulders sit where they did at 30. You'll find your shirts hang differently and you'll command a more assertive posture in board meetings and Zoom calls. Remember... User a lighter weight, high elbow and feel the back of the shoulder do the work. Most guys never have.
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