Rear deltoid training includes machine-direction fly, seated dumbbell row, and cable back shoulder row. The machine-direction fly is a group of 15 movements, 2 to 3 groups each time. The seated dumbbell row uses dumbbell rows. The movements exercise the deltoid muscles. When training on the rope back shoulder row, you should pay attention to the coordination of movements and breathing.
1. Direction of the device: Flying bird
Sit on the device with your chest raised and your abdomen straight, keeping your body upright. Hold the two handles of the device with both hands. After absorbing the breath, pull down the instrument with weak hands until your hands and shoulders form a straight line. The hands are in a tense state like a flying bird. Then relax your arms and let the instrument slowly return upwards. Each set of 15 times is a group, which can be performed 2 times. ~3 groups.
2. Seated Dumbbell Row
Sit on a long bench, hold a dumbbell in each hand, and as the movement begins, lower your upper body as close to your legs as possible, while holding both hands Lift the dumbbell with force and perform rowing movements until the arms are straight and in a straight line with the shoulders. At this time, slowly retract the hands. Each 15 movements is a group, and 2 to 3 groups are performed each time.
3. Rope Back Shoulder Row
Sit on a stool and stretch your legs forward, with the soles of your feet against the pedal in front of you and your knees slightly bent. Raise your arms to the same height as your shoulders. Relax your shoulders, bend your upper body forward slightly to hold the rope, contract your shoulders and scapular muscles, and bend your elbows parallel to the ground. Pull toward your neck while tightening the muscles of your back shoulders for 1 to 2 seconds to fully stretch. Then continue, pay attention to adjusting your breathing when doing the movements, inhale when pulling up, breathe when lowering, and try to keep your upper body balanced and unshakable.