How to train the posterior deltoid muscle posterior shoulder exercise method

May 5, 2023

The deltoid exercise is an integral part of any workout, because a strong deltoid can help you do other exercises better. If you want to become an inverted triangle, thick deltoids are the key.

Prone One-Arm Rope Side Planks

It is similar to the dumbbell single arm dip side planks, but with a rope, because the rope is flexible, so it is very effective for smaller muscle groups such as the posterior shoulder girdle, and will keep you tense throughout.

Movement way

The gantry pulley to the bottom, people bent over, one hand holding the rope handle, one hand on the thigh. Then extend outward to the side of your body until your upper arms are raised above the level parallel to the ground. Then slowly lower to the initial state, and so on.

Prone dumbbell side planks

Same movement as above, the only difference is that the rope becomes a dumbbell.

How to move

Standing bent over, holding dumbbells in both hands. Then extend your arms outward to the side of your body until your upper arms are raised parallel to your ears. Then slowly lower to the initial position and repeat.

Steel cable face pull

The starting position of the gantry pulley to a high position, each hand holding one end of the rope

Action mode

Is the rope to the face backward, pull to the end of the shoulder blades to tighten, the most ideal state is the upper arms are basically parallel to the ground, the rope must be separated as far as possible, that is to say, your shoulders as far as possible to the sides, and then back to the starting position, so repeatedly.

The reason for the weakness of the posterior deltoid

1、The position is not easy to detect

The posterior triceps is in the back, it is difficult to see, so just like the back, it is not easy to attract attention, most fitness enthusiasts focus on the front and middle bundles, because they are easier to see.

2, exercise is difficult

Another reason why the posterior deltoid is very weak is that its exercise movements are not easy to master, some people realize the importance of the posterior shoulder bundle, but how the movements do not feel, and even have the feeling is mixed with the oblique muscles.

Caution

1, the scapula try not to participate in it, otherwise it will affect the effect of the posterior deltoid muscle bundle. In addition you can also try the sitting method to practice the above movements. 2, the number of sets of action is generally selected 3-4 groups, the number is between 6-12, it is recommended that the number of more, after all, the posterior shoulder bundle is not necessary too much weight to do low times.

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