How to train the rear deltoid muscle

The posterior deltoid muscle is a part of the human body and is very important to our body. If a man has muscles in his posterior deltoid muscle, it is very showy for men, and such men will look more attractive. Men's muscles are a manifestation of their physical fitness. A healthy man is the greatest expectation for women. However, it is rather troublesome to train the posterior deltoid muscle. Let's take a look at the training method of the posterior deltoid muscle.

To exercise the posterior deltoid muscle, you must use equipment. At the very least, you need a pair of dumbbells. That's the minimum.

You don't need any equipment to exercise your side abdominal muscles.

Let's talk about the training method of the rear deltoid muscle first: using dumbbells

Bent-over raise:

Stand with your feet shoulder-width apart, legs straight, upper body bent forward, chest and back straight, arms hanging down, holding dumbbells in both hands, then stretch your arms to both sides and raise them horizontally. Pause at the highest point, and return to the original position after the posterior deltoid muscle of the shoulder is stretched to maximum tension. Do this 10 to 12 times. Inhale each time you stretch your arms out to the sides and exhale each time you return them to their original position. This is a great way to work your rear deltoids. Throughout the movement, keep your back straight. Mainly use the strength of your shoulders to lift the dumbbells. Apply force evenly and do not rely on the inertia of swinging.

Rear deltoid:

Lateral raise: mainly exercises the middle bundle of the deltoid muscle. Action: Hold dumbbells in both hands and let them hang in front of your legs. Lean your body forward slightly, bend your elbows slightly, and lift the dumbbells to both sides to shoulder height, so that the deltoid muscles are in the "peak contraction" position. Pause for a moment, then control the shoulder muscles to slowly return to the original position. It can also be done with one arm, alternating between the two arms.

Bent-over lateral raise: mainly exercises the posterior deltoid muscles. Action: Hold dumbbells in both hands with your palms facing each other, bend over and bend your knees, keep your body stable, raise your arms to both sides, and then control and slowly return to the original position.

Shrug: Mainly exercises the trapezius muscles. Action: Hold dumbbells with both hands and let them hang at your sides, bend your knees slightly, lean your upper body forward slightly, lift your shoulders fully, try to touch your earlobes with your shoulder blades, pause for a moment, and then slowly and controlledly return to the original position.

Through the above introduction, you should have a good understanding of the training methods for the posterior deltoid muscle. You must pay attention to some matters when exercising. Don’t be too anxious, otherwise it will be bad for the effect of physical exercise. If you want to exercise the posterior deltoid muscle, then you must persist in exercising to make your exercise effective. Don’t exercise for a short period of time and then give up. Such exercise will rebound.