Rear Deltoids

Your deltoids, or shoulder muscles, are composed of your front, middle and rear deltoids. Developing rear deltoids also helps to deter shoulder and rotator cuff injuries and to do exercises such as the bench press. Developed rear deltoids look beautiful. There are many exercises that you can do for back deltoids. Two exercises will be reviewed here.

Use the “butterfly” machine on which you can work out your chest. Adjust the machine arms so that they are at their widest position. This time, sit “backwards’ on the machine, with your chest facing the pad. Find a weight that gives you a challenge but does not hurt you. Grasp the handles with your wrists facing you. Relax your back and keep it straight. The full range of motion is pulling the handles backwards. Imagine your shoulder blades moving closer together. Breathe in when you move your arms inward. Breathe in when you return to the start position. Do four sets of ten repetitions.

Use the incline bench. Move it to a 45-degree position. Get barbells where you can repeat the motion that you used in the butterfly machine above. Put your chest against the pad. Raise your arms to shoulder width. Bring your hands together, not touching, with your wrist facing each other. Now extend your arms outward until you cannot extend anymore, without hurting your back. Breathe in when you move your arms inward. Relax your back and keep it straight. Imagine your shoulder blades moving closer together. Breathe in when you return to the start position. Do four sets of ten repetitions.

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Some information for this blog was obtained from http://www.dolfzine.com/page526.htmAccessed on January 4, 2006

Disclaimer: information on this blog is posted for information purposes, not as a substitute for professional medical advice.