How to Train Rear Deltoid Muscle Deltoid Training Program

　　What are the training methods for the rear deltoid muscles? How can we better train the rear deltoid muscles? You may wish to understand and learn with the editor. I believe that after reading this article, you will be able to better exercise the rear deltoid muscles. It is worth reading!

　　Rear deltoid exercise method

　　1. Reverse butterfly machine shoulder expansion: It is the best action to exercise the rear deltoid muscles. Compared with dumbbell bending and shoulder expansion, it can eliminate unnecessary pressure on the back and reduce the chance of injury.

　　2. Standing side raise: This is the most commonly used movement for back shoulder training. It only needs dumbbells, which is convenient and applicable.

　　3. Sitting bent over side raise: This is the most commonly used movement for back shoulder training. It only needs dumbbells, which is convenient and applicable.

　　4. Prone side raise: This is the most commonly used movement for back shoulder training. It only needs dumbbells, which is convenient and applicable.

　　5. Bent-over lateral raise with a cable machine: Imitating the bent-over lateral raise with a dumbbell on a cable machine is also a better way to train the rear deltoid muscles.

　　6. Barbell behind-the-neck press: It is a comprehensive muscle exercise, involving the muscles of the shoulders and back. Therefore, it is more suitable as a supplementary action for special exercises of the rear deltoid muscles, and should not be used as the main exercise.

　　Front deltoid exercise method

　　Action essentials:

　　1. Hold the handle of the tensioner with one hand. With your back facing the tensioner, your hands hang down by your sides, palms facing back. Keep your body straight and your elbows slightly bent.

　　2. Raise your arms forward until your fist reaches Eye height, and then slowly return to the starting position. Repeat one set for enough times before switching to the other hand.

　　Things to note:

　　1. When lifting and lowering, keep the whole body upright, keep both arms straight, and focus on the front deltoid muscles.

　　2. Control the waist during the movement to avoid injury.

　　3. Lift your arms at a steady and slow speed. Do not use force by swinging them vigorously.

　　The role of the deltoid muscle

　　Located on the shoulders, triangular in shape. It originates from the lateral segment of the clavicle, acromion and scapular spine, and gradually converges outward and downward, ending at the deltoid tuberosity of the humerus. The upper end of the humerus is covered by the deltoid muscle, giving the shoulder joint a rounded shape. If the shoulder joint is dislocated downward or the deltoid muscle is paralyzed and atrophied, a "square shoulder" sign may form. The deltoid muscle is one of the sites for intramuscular injection.

　　It mainly abducts the shoulder joint, and the contraction of its anterior muscle fibers can cause the shoulder joint to flex forward and slightly rotate inward.； Contraction of the posterior muscle fibers allows the shoulder joint to extend posteriorly and slightly externally rotate. (Reference website: Fitness bar)