Rear deltoid How to train, there are training movements, and the training effect of rear deltoid training movements is very good, but many people have I don’t know the training exercises for the rear deltoid muscles, but of course many people still know. So, what are the best exercises for the rear delts? Let’s learn about the rear deltoid muscles together!
1. Rope Back Shoulder Row
Sit on a bench, stretch your legs forward, Bend your knees slightly, place your soles against the front pedal, raise your arms to shoulder height, relax your shoulder joints, and bend your upper body forward. Contract the back shoulders, contract the scapular muscles so that the arms bend the elbows parallel to the ground, pull them towards the neck, tighten the back shoulder muscles, stay for 1-2 seconds, return along the original route, fully stretch the back shoulder muscles, and then Keep going!
Breathing method: Inhale when pulling up and exhale when lowering.
Points to note
(1) When pulling up, think about letting the main force come from the contraction of the rear deltoid muscles, rather than shaking the body. When pulling up, the waist and abdomen should be tightened, and the upper body should not shake as much as possible to maintain balance.
(2) Pay attention to the difference between rowing and exercising the back: when pulling up, do not clamp the body with your arms, there should be a distance, fully develop the back shoulders backward, and pull the upper arms up as high as possible. Possibly high position.
2. Reverse Butterfly Machine Shoulder Stretch
(1) Sit on the reverse butterfly machine with your chest as close to the cushion as possible. Hold the handle tightly with both hands, and at the same time, the handle or lower body should be adjusted to the same height as the shoulder. Then bend your elbows slightly, ready to begin the pull-back motion.
(2) Then start to pull back to tighten the posterior deltoid muscles. Then slowly return to the starting position; but what is not necessary is to lower the weight completely. You need to maintain the weight-bearing state for 8 to 12 times in a row, so as to ensure continuous muscle tension.
Points to note
(1) Try to point both elbows to the left and right sides, never point to the ground, otherwise it will not have any effect on the rear deltoid muscles.
(2) The lowering speed should not be too fast, it should be controlled, and it should not be easy to lower to the bottom to ensure continuous stretching of the muscles.
3. Prone Fly
It is a comprehensive exercise that simultaneously shapes the deltoid, trapezius, and triceps brachii muscles, especially the rear deltoid muscles. . The prone lateral raise has a more stable fixed joint, a greater degree of independence in the training links, and the use of smaller deltoid muscles.Isolation exercises for bundles. Suitable for intermediate and above practitioners.
Lie face down on a tall, flat bench. Hold dumbbells with both hands, palms facing each other, and arms hanging downward; straighten your arms but do not lock your elbows completely; use the dumbbells to draw a semicircle and raise them to both sides to shoulder height, with the highest point at the same level as your ears; slowly lower to Repeat in the starting position; inhale as you lift your arms upwards, and exhale as you relax and return.
Points to note
(1) During the movement, the chest should be kept as close to the bench as possible to prevent borrowing force, so as to effectively develop the strength of the posterior deltoid muscles.
(2) You can also use inclined plank prone fly\side raise.