Introduction

In this comprehensive guide, Dr. Mike from Renaissance Periodization, along with Joey from Sat Strength, walk you through an effective workout for rear and side delts, traps, and forearms. This workout is designed to be completed in 30 to 40 minutes on a peak week or 20 to 30 minutes on a middle week of a muscle cycle. Let’s dive into the key exercises and techniques for this workout.

Exercise 1: Bent Over Rear Delt Dumbbell Flies

• Warm up before starting this exercise.
• Keep lower back straight, and arms almost completely straight.
• Focus on full range of motion.
• Failure occurs when elbows can’t get above the back anymore.
• Strictness is essential; aim for 10 to 20 reps with proper technique.
• Adjust the weight according to your strength level.
• Remember to stop when you hit technical failure.

Exercise 2: Face Pull with Dumbbells

• This exercise targets rear delts, side delts, and traps.
• Control the movement, especially on the way down.
• Elbows should go sky high, clearing your face.
• Stop at technical failure, when rocking motions are needed to continue.
• Use lighter weights for optimal results.

Exercise 3: Slow Eccentric Barbell Upright Row

• Target your side delts and traps with this exercise.
• Use a slow eccentric movement, taking about four seconds to lower the barbell.
• Focus on the mid-range where side delts are most active.
• Maintain good technique; stop when you can’t reach the highest point anymore.
• Aim for 5 to 10 reps per set.

Exercise 4: Bent Over Shrug

• Bend over slightly, about 15 to 30 degrees.
• Focus on a full stretch at the bottom and a big contraction at the top.
• Arm bend is acceptable as long as you’re not actively pulling with biceps.
• Stop when you need to use body English to continue reps.
• Complete six sets with short rest periods in between.

Exercise 5: Barbell Wrist Curls

• Keep the rest of your body still during this exercise.
• Curl all the way down to your fingertips and pause at the top.
• Forearms recover quickly, so you can do these sets every 10 to 15 seconds.
• Aim for 20 to 30 reps on your first set and at least five on subsequent sets.

Conclusion

Although this workout might not be the hardest in the world, it’s essential for developing well-rounded shoulders, traps, and forearms. Consistency and proper technique are crucial for achieving optimal results. Start with fewer sets and lower weights, then gradually increase the intensity over time. By integrating this workout into your overall fitness plan, you’ll be on your way to bigger muscles and increased attention from the internet.