🔑 Training the rear delts properly helps your shoulders look developed and also has postural benefits. In today's post, I will give you 4 tips for developing the rear delts. Swipe left for more.
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The function of your rear delts is horizontal shoulder abduction. You also train this movement pattern with different row variations. To prevent a front-dominant posture, a good first step for rear delt training is doing a similar number of push and pull exercises in your routine. But to maximally train the rear delts, research suggests additional isolation work is beneficial [1].
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If during rear delt flyes you struggle with isolating the rear delts, try performing rear delt flyes while your scapula is protracted. If you actively retract the shoulder blades during rear delt flyes, it is more likely for your rhomboids and traps to take over in the lift. When the shoulder blades are protracted and move minimally, the rear delts are isolated better.
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It is also worth mentioning that the rear deltoid is not a large muscle. So it's normal if you can't use a lot of weight on a strict rear delt fly. We want to prevent using momentum just for the sake of lifting more weight.
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And lastly, the rear delts also assist in external rotation. So incorporating an exercise like facepulls that includes external rotation is beneficial. This also allows you to train the external rotators of the shoulder joint while developing the rear delts.
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Reference:
Botton, Cíntia Ehlers, et al. "ELECTROMYOGRAPHICAL ANALYSIS OF THE DELTOID BETWEEN DIFFERENT STRENGTH TRAINING EXERCISES." Medicina Sportiva 17.2 (2013).
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