Rear Deltoid Isolation Exercise

Many people in life want a perfect body shape, especially spherical shoulders. However, most people find that the anterior and middle bundles of the deltoid muscles progress faster, but the posterior bundle of the deltoid muscles stagnates. This leads to the overall imperfection of the deltoid muscles. So how to train the posterior bundle of the deltoid muscles and make it effective? Before starting training, you should use small dumbbells to do a few warm-up sets of lateral raises or fly exercises, and then start the next normal set of training. This way the exercise will be more effective.

It is said that back training can stimulate the posterior deltoid muscle

Back training can indeed stimulate the posterior deltoids, especially wide-grip rowing and other movements, which are similar to the movements of rear deltoid training. However, it does not mean that training the back can also train good rear deltoids. There are many people with good backs but weak rear deltoids:

People who really know how to train their backs, although it is impossible to completely avoid the involvement of the posterior deltoids, will try to use them as little as possible, so that training their backs does not stimulate the posterior deltoids enough to grow.

The rear deltoids are easily overlooked. The activity of the rear deltoids of many fitness enthusiasts is far lower than that of the back muscles, so the rear deltoids are not used much when training the back. Of course, the opposite is not excluded. The rear deltoids need to be activated to a certain extent to be well stimulated when training the back.

Therefore, back training can stimulate the posterior bundle, which is why some people put posterior bundle training together with back training. In addition, after training the back, special posterior bundle training movements are required. What is said above is about memorizing, but it is not nonsense, please continue reading.

Many people don’t train their posterior deltoids correctly. This article can solve this problem!

Whether you schedule the posterior deltoid exercise on a back training day or train it separately on a shoulder training day, you need to control the standardization of the movement. However, it can be found in many people that the rear deltoid muscle training is not in place, and there are two obstacles:

Back interference

As mentioned above, back training will also involve the posterior deltoid muscles. The same is true in reverse. In the training of the posterior deltoid muscles, many people will involve more of the back, mainly the trapezius and rhomboid muscles. On the one hand, this is related to the standardization of the movement, and on the other hand, it also has a lot to do with the activity of the muscles, because many people's back muscles are more developed and more active.

Due to the interference of the back, many people will contract their scapula when training the posterior deltoid muscles (such as dumbbell bent-over fly), thereby transferring a large part of the force for contracting the posterior deltoid muscles to the trapezius and rhomboid muscles. This undoubtedly weakens the stimulation of the posterior deltoid muscles. If this continues, it is no wonder that the posterior deltoid muscles are not trained well.

Solution: From the above, we can conclude that if we want to prevent interference from the back, we must fix the shoulder blades. Of course, some people can control it consciously, but more people cannot. Taking the dumbbell bent-over fly as an example, we can solve it in the following two ways:

Since we cannot control the movement of the scapula during training the posterior deltoid, we can tighten the scapula throughout the process to eliminate its participation, which can effectively prevent interference from the back muscles. But the disadvantage is that this will affect the range of motion to a certain extent and make the movement unnatural;

The second method is to let the elbows point in a direction perpendicular to the sides of the body, that is, the humerus (upper arm bone) is perpendicular to the body, or slightly diagonally forward, rather than diagonally backward. This can effectively prevent the contraction of the shoulder blade (diagram shown below). In general, this method is better than the first one, and is also suitable for other posterior bundle training movements, such as: reverse butterfly, etc.

But one thing you need to pay attention to is not to lift the humerus (upper arm bone) too high. This will make it easier for the back muscles to leverage the force. Just lift the humerus until it is parallel to the ground or slightly higher.