< strong>Recommended exercises for the rear deltoid muscles: Elbow openersDumbbellsRows

In previous articles: 《Rear deltoid muscle is weak? Unsightly back shoulders? How to remedy this? 》We mentioned in!

The posterior deltoid is mainly responsible for abduction, extension, and external rotation of the shoulder joint! Any movement involving these joints will stimulate the rear deltoid muscles! These include various pull-down and rowing movements!

But because it is a multi-joint compound movement, it is difficult for many people to find the feeling of exerting force on their back shoulders! They are all covered by the large muscle groups on the back!

In fact, as long as you make some small changes, you will feel better!

For example, our most common dumbbell row (arms close to the body) is mainly a shoulder extension! Although the posterior deltoid muscles are involved during shoulder extension, the latissimus dorsi muscle is the dominant one!

At this time you might as well try to open your elbows (Abduct your shoulders) Make rowing moves! Increased abduction movements will involve more rear deltoid muscles! At the same time, it is more inclined to the middle back (trapezius and rhomboids)

The essentials of the action are similar to the traditional dumbbell rowing, but it requires Increase some shoulder abduction angle (the angle between the trunk and the upper arm) (about 45-75 degrees)

Focus on the back shoulders! Abduct the shoulders backwards and lift the elbows horizontally until the upper arms and torso Close to a uniform plane! Stay for a second. Feel your posterior deltoid muscles tighten!

The scapula will be more involved after the angle is raised to 90 degrees. , there will be more upper back muscles

Note:

When performing this action, your whole body must be stableBe steady, do not sway left or right, pay attention to the arrangement of the body's joints, the spine is always in the normal physiological position during movements

Same! In barbell rows and reverse rows, you can also increase the angle of abduction to stimulate your back shoulders more intensely!

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