3 Exercises to Effectively Stimulate Rear Shoulders, Enhance Muscle Pump, and Strengthen Your Shoulders
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Every man wants to have strong shoulder muscles, developed shoulder muscles will make you look good, more stylish. The shoulder is a relatively weak area, prone to injury, how to exercise is particularly important!
When we train our shoulders, our shoulder deltoid is divided into three parts, namely the anterior, middle and posterior bundles. Today, the author will focus on teaching you the posterior bundle of the deltoid to help you build a strong inverted triangle.
To train our deltoid posterior bundle, we first need to know what role it plays in our body, in other words, know how the deltoid initiates.
The main function of the posterior bundle of the deltoid is to allow our arms to extend behind us, allow our arms to horizontally extend outwards and rotate outwards.
According to these three functions, the author has arranged 3 exercises corresponding to them, which can effectively train our deltoid posterior bundle.
The first exercise is face pull
I believe everyone will not be unfamiliar with the face pull exercise. This exercise can effectively stretch and rotate our arms in one go.
To perform the face pull exercise, you need to use a D-shaped handle and adjust the pulley to the top of your head. When holding the handle, your thumb points upwards, your arms are fully extended, then take a few steps back, stand upright, and keep your chest up. Pull the handle so that your elbow is slightly beyond your back, then restore it, and fully extend your arms again.
The second exercise is reverse single-arm rear deltoid row
This exercise is similar to the dumbbell row we use to train the back, but we restrict its range of motion to focus our attention on stimulating the posterior deltoid. We adjust the dumbbell bench to an angle of about 30 degrees, and then place one hand on it.
Your upper body will appear in an inclined posture. When picking up the dumbbell, your palm faces your body. When pulling the dumbbell back, know that your elbow exceeds your back, and stay there for one second, then return to the original position in a controlled manner.
The third exercise is reverse butterfly machine fly
Many people think that the butterfly machine is not used to train the chest muscles, so we first adjust the handle to the last position or the first position, then adjust the seat height so that your arms and handles can be at a parallel height, then lean your chest on the cushion.
When holding the handle, let your arms be slightly bent, you can start moving backwards, but note that you should not exceed the range of motion of your arms, the distance you move is just so that your elbow slightly exceeds your upper back, you can restore it. Because if the range is too large, it is easy to injure the shoulder sleeve muscles.
The above three exercises are effective exercises for training our deltoid posterior bundle!
