As a follow up to our forearm article, we decided to talk about another muscle that many people forget to give attention to, the posterior portion of the deltoids.

It not only can, but SHOULD be trained!

SEE ALSO: HOW TO MAINTAIN YOUR DIET WHILE TRAVELLING!

The Deltoid is constituted by 3 portions (at least): Anterior, Lateral (Medial) and Posterior. It is responsible for the main movements we can do with our arms (height and direction).

If there’s a lack of proportion between these three portions, you might end up with a few problems, like bad posture, for example.

Don’t you worry, we’ve got a solution.

A simple way to start using this muscle more frequently, specially it’s posterior portion, is by doing more rows in your back workout. This type of exercise hits the posterior delts like the bench press hit’s the triceps. This means that even if it is a secondary muscle performing the movement, it gets some significant stimulus.

Prioritize training for this portion of the muscle, seeing as it’s normally underdeveloped. For example, work it 2 or 3 days along your training week. It’s also important to vary the exercises throughout the week!

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Training tips:

• Properly warm up your shoulders, including the rotator cuff;
• Face Pull – It’s an excellent exercise to develop this portion of the deltoid. For correct execution of this exercise, it’s crucial that you maintain your back tight and straight and chest outwards.
• Bent-Over Rear Delt Cable Raise – In this exercise, it’s important that you focus your energy on pulling with your elbow instead of your hand, seeing as your elbow is moved backwards by your shoulder, as a pose to the hand, which is pulled backwards by the triceps;
• Rear Delt Dumbbell Rows – Maintain your body parallel to the floor, elbows wide (+- 90 degrees). You can always perform this exercise with a bar if you find it hard to perform with dumbbells, maintaining all of the above mentioned principles.