How to train the rear deltoid

The rear deltoid muscle is a part of the back. If there is muscle in this area, it is also a man's little wish. If the back can get muscle exercise, such a man will feel very proud and mature, and will not look weak. If you want to exercise the rear deltoid muscle, you must persist. Only long-term efforts can produce good muscle effects. So how to train the rear deltoid muscle?

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

Lateral Raise

(2) Lateral Raise (Rope Lateral Raise): This is the most commonly used exercise for rear shoulder training. It only requires the use of dumbbells and is convenient to use.

Lateral Raise

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

Prone Lateral Raise

(4) 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.

Lateral raise with cable

(5) Cable machine bent-over lateral raise: Imitating the dumbbell bent-over lateral raise on a cable machine is also a good way to train the posterior deltoid muscle.

Barbell Behind-the-Neck Press

(6) Barbell behind-the-neck press: It is a comprehensive muscle exercise that involves the shoulders and back. Therefore, it is more suitable as a supplementary exercise for the special exercise of the posterior deltoid muscle, but should not be used as the main exercise.

Barbell Back Shoulder Row

(7) Barbell Back Shoulder Row: There are many types of barbell rowing. It is difficult to perform a standard movement. However, the classic rowing movement for back training is similar to it. Therefore, it is necessary to strictly distinguish and perform the standard movement.

The posterior deltoid muscle can be trained in this posture. This training method can help us train good-looking posterior deltoid muscles. The posterior deltoid muscle is a bit difficult to train. When necessary, you can also use auxiliary tools. You can choose dumbbells or barbells to exercise yourself. This kind of exercise can also help us get good training results.