POSTERIOR DELTOID

 

The posterior deltoid is located at the back of the shoulder. To ensure muscle balance, it is equally important to exercise this muscle as it is the anterior and middle deltoid.

We will start with a compound exercise that uses other muscle groups and then move to exercises that isolates the posterior deltoid more. This a general exercise principle for all exercises.

 

ROWING
This exercise can be done using a variety of resistance devices. To help you with your home exercise program, we will do this exercise with a Stretch tube. This exercise can be done standing, sitting on the floor or on a ball. Today, we'll use a stability ball to challenge our core more.

 

TECHNIQUE
Hook the tube around a post or use a door jam to anchor the tube.
With both tubes in one hand, sit on the ball. Sit tall with a long spine. Engage your abdominals to help keep you upright.
Inhale in preparation.
Exhale¡ªengage your abdominals and draw elbows back.
Inhale¡ªreturn with control

 

TRAINER TIPS
Find a resistance level that you can successfully complete the exercise without creating tension in your neck or upper trapezius (top of your shoulders).
When you pull the arms back, maintain proper alignment in your spine and head.
Stop before your shoulders rise.

 

VARIATION
You can row with palms to ceiling to recruit biceps with posterior deltoid Row with elbows wide, palms down to recruit more rhomboids and middle trapezius between your shoulder blades.

 

REAR FLIES WITH TUBE OR DUMBBELL
TECHNIQUE
Stand on tube with both feet.
Hinge forward at your hips with a long spine, keeping your head in line with your spine.
Your abdominals are engaged to support your back.
Inhale in preparation
Exhal-lift arms out to the side.
Inhal-return with control.

 

TRAINER TIPS
Choose a resistance that you can lift smoothly without using your back or creating tension in your neck.
Do not use momentum.