How to train the rear deltoid

Exercise is a way for men to stretch their charm, and men who exercise will look more mature. Difficult exercises are done in all parts of the body, but the methods of exercising each part are different, and the exercise equipment used is also painless. The rear deltoid muscle of men is also a part of the human body. It is a bit difficult to exercise the muscles in this part, but for men, they can always find a way. So let's take a look at how to exercise the rear deltoid muscle.

To exercise the posterior deltoid muscle, you must use equipment. At the very least, you need a pair of dumbbells. That's the minimum.

You don't need any equipment to exercise your side abdominal muscles.

Let's talk about the training method of the rear deltoid muscle first: using dumbbells

Bent-over raise:

Stand with your feet shoulder-width apart, legs straight, upper body bent forward, chest and back straight, arms hanging down, holding dumbbells in both hands, then stretch your arms to both sides and raise them horizontally. Pause at the highest point, and return to the original position after the posterior deltoid muscle of the shoulder is stretched to maximum tension. Do this 10 to 12 times. Inhale each time you stretch your arms out to the sides and exhale each time you return them to their original position. This is a great way to work your rear deltoids. Throughout the movement, keep your back straight. Mainly use the strength of your shoulders to lift the dumbbells. Apply force evenly and do not rely on the inertia of swinging.

(1) Reverse butterfly machine shoulder extension: This is the best exercise for training the posterior deltoid muscles. Compared with the dumbbell bent-over shoulder extension, it can eliminate unnecessary pressure on the back and reduce the chance of injury.

(2) Lateral raise: This is the most commonly used exercise for posterior shoulder training. It only requires the use of dumbbells and is convenient and applicable.

(3) Seated Lateral Raise: This is the most commonly used exercise for the posterior shoulder. It can be performed with the help of dumbbells and is convenient and applicable.

Anterior deltoid:

(1) Straight-arm front raise: This is a basic exercise for training the anterior deltoid muscle. It is usually done in a standing position to facilitate exertion and balance. Of course, there is also a reclining chair raise. The equipment can be a barbell or dumbbell.

(2) Alternating dumbbell raises: Alternating dumbbell raises are a basic and classic exercise for training the anterior deltoid muscle. They can hit heavy weights.

(3) Front raise with a puller: This exercise is also aimed at the anterior deltoid muscle. Only small to medium weights can be lifted and it is mostly used to shape the muscle lines of the anterior deltoid muscle.

(ii) Middle deltoid muscle:

(1) Dumbbell lateral raise: It mainly strengthens the middle bundle of the deltoid muscle, which is beneficial for increasing the width of the shoulders and is particularly effective in correcting sloping shoulders and narrow shoulders.

(2) One-arm dumbbell lateral raise: It can more effectively stimulate the isolated side of the deltoid muscle, and the one-arm lateral raise can handle heavier dumbbell weights, which is suitable for heavy weight extreme stimulation stage exercises.

(3) Seated dumbbell lateral raise: This exercise focuses more on the middle deltoid muscle than the standing dumbbell lateral raise, and basically eliminates the supporting effect of the legs and abdomen when standing.

These are various methods of training the posterior deltoid muscle. At the same time, we have also introduced various methods of training the anterior deltoid muscle and the middle deltoid muscle. We hope that it will be helpful to everyone, but we must pay attention. No matter which part of the body is trained, no matter what method is used to train, we must use formal methods when exercising, the movements must be in place, and we must persist in exercising.