 Our first question is from a you bond I have worked on my rear delts two times a week for three years, but they just won't grow any tips Oh, man. Okay. More than almost any other body part. So first off the rear delts Obviously is a part of the shoulder. That's in the back. It's very responsible for giving you round-looking shoulders A lot of people know this they work the side delts a lot thinking it's gonna give them this kind of round What they call caps, but the reality is and I was lucky to figure this out when I was young And I know Adam talks about this all the time when he was competing You develop the rear delt and it gives you this that's what gives you the shoulder this kind of round look Now here's the thing with the rear delts almost always when people have issues developing it Obviously if they're training it frequently and the volume is good. The problem is connection Yeah, they go they go and do a rear delt exercise and it becomes a rhomboid or trap exercise It's very very people have a tough time just in a pitch in their shoulder blades together and going too far Yeah, I love this. This was like and this took me a while to piece together And I 100% agree. I think if you put I even went on a kick for a while where I started all shoulder workouts with rear delt work And and I highly recommend that to whoever's you know, if you're listening and this is your question this is start with your rear delt exercises and and pay extra attention to the technique because It's a small it's a small part of the of a muscle So it's you're trying to target an area that it's very easy like Sal said for a bigger back muscle to take care of Take over the movement and it looks when you just look at somebody doing a rear delt fly It's really hard unless you really understand biomechanics to see the difference between a good one and a bad one Someone doing a good rear delt fly. It there's just very slight angle exactly There's a slight different and I and I'd have some good videos on our YouTube channel because this is something that I addressed a couple years ago Showing some of my favorite great video. Some of my favorite exercises for rear delts one of my favorite for that is a I don't even know what I would call it like a rear delt fly a bent over rear delt fly on like a free motion or a Cable machine and I like this because the cable actually pulls you through Which kind of puts you in that forward shoulder position Which is this is advantageous for trying to work the rear delts the mistake that people make is they retract and then that once You retract the shoulder blade then that the back comes in to help out So you actually want to stay in this kind of forward position And I like being bent over with cable because it's pulling you in that position and then when you fly back I don't say fly back I say fly out and you're so you're pulling out in a way Which kind of gives the cue of keeping it in the rear delt and not allowing the back to kick in because if you come back With it the back takes over the movement Now the other part of that that's important is to keep the elbow up and high We what'll end up happening is especially when you go into heavy is you get this kind of External rotation with the elbows and it starts to become this weird-looking kind of row or fly elbow out So you're kind of pulling way out and it's a smaller range of motion than you think It's not this huge wide range of motion now if you're looking for function And you want to strengthen, you know, some of the muscles of the back then yeah You want to do this real wide kind of full range of motion, but if you're looking to develop this particular muscle It's not responding. Well go light and then focus on really feeling that muscle and especially what Adam I said in terms of technique and then it'll start to develop and it'll develop just like the rest of your shoulder It's just a lot of people when they do these exercises. It's all back exercises So they do the flies, but they don't I think yet the setup is crucial I think it into your point of like having that cable like kind of putting you into that position helps a ton I've figured that out because I used to take it You know the opposite way I put myself in like optimal posture, right? And so I'm like retracting my shoulders I'm getting myself upright and in this instance, you know in order to really target it It's not going to be advantageous