The rear deltoid muscle is one of the important muscles in the human body. At the same time, the rear deltoid muscle has many functions. What about the rear deltoid muscle? There are still many ways to exercise. Some people still know the classic movements of the rear deltoid muscles. So, what are the classic movements for the rear deltoid muscles? Let’s find out together below.

The prone side raise on the cable machine

In fact, it imitates dumbbells on the comprehensive cable machine Lean over and do side raises. It is also a better exercise method for the rear deltoid muscles. The main muscles exercised are the posterior deltoid muscles. During training, you need to pay attention to bend your body close to a horizontal position, stand with your feet shoulder-width apart, hold the handle of the tensioner with the palms of your hands facing each other, bend your upper body forward until it is parallel to the ground, and bend your legs slightly so that the lower back is not tightened. feel. Lift the handles with both hands to both sides until the upper arms are parallel to the back. It is best to exceed this position, pause for a moment, and then put down the handles and restore them. Repeat.

Also, because the resistance of the tensioner is always present during the movement, the stimulation of the deltoid muscles is obvious. When resetting after unfolding, it is necessary to return to the original position in a controlled manner, rather than being quickly carried away by the load of the rope. Return to position. One-handed rope bent lateral raise: It is rare to isolate the rear deltoid muscle of one side and can effectively strengthen the weaker side.

Barbell behind-the-neck press

This action can be done in either a sitting or standing position. Today I will mainly introduce the sitting position, because sitting on a bench with a backrest is not only stable and safe, but also can Focus more on the deltoid muscles, which can be done on the Smith machine in the gym. The barbell behind-the-neck press is a comprehensive muscle exercise. The muscles involved include the shoulders and back, and the exercise of the shoulder muscles almost involves the front, middle and back bundles. Because The center of gravity of the barbell is different on the shoulder muscles, and each person may feel differently, but generally speaking, it mainly targets the middle and rear deltoid muscles, especially the rear deltoid muscles. This action is best used as a supplementary action for rear deltoid exercises, rather than as a main exercise. It should be noted that beginner bodybuilders should choose a small weight they can control when using this action. It is initially recommended to complete it on a Smith machine to be safer. Of course, for intermediate and advanced bodybuilders to hit heavy weights without protection, the Smith machine is also more secure. When pushing up the barbell with the behind-the-neck press, in order to focus on the deltoid and upper back muscles, the elbow joints should be pointed to both sides.Open up and go as far back as possible. It should be noted that the elbow and hand planes must be on the same plane, which not only feels more comfortable, but also allows more shoulder muscles to work. If your elbows are behind your hands, your back shoulders will be barely exercised during the second half of the lift.

Prone lateral raise

It is also a comprehensive exercise that can shape the deltoid, trapezius and triceps muscles at the same time, especially the rear deltoid muscles. . In the exercise session, the degree of independence is greater, and the other two bundles of the deltoid muscle borrow less force. Therefore, this action can be used as an isolation action for the rear deltoid muscle, and is suitable for intermediate and above practitioners. Lie face down on a high, flat bench during the exercise. Hold dumbbells in both hands, palms facing each other, arms hanging downward, arms straight but not completely locked at the elbows. Use the dumbbells to make a semicircular motion and raise it to shoulder height on both sides, with the highest point at the same level as your ears; slowly lower it to the starting position and repeat. It should be noted that 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.