Rear Deltoid Training

Shape round shoulders

Rear Deltoid Training - Shape round shoulders
Happy Halloween, FitnessRx Women!

Even though 2013 tank top and competition season is coming to a close, it is important to keep a consistent training regimen to make improvements and keep muscle development strong. Today’s focus is training rear delts! You can train rear delts with the rest of your shoulders or separately. I will occasionally add them into back day to hit them twice a week for more development.

Rear Deltoid Training - Shape round shouldersRear deltoids provide shape and roundness to the shoulders and balance to the physique. Developed rear delts can also prevent many shoulder injuries and rotator cuff problems. There are so many benefits to having strong rear delts including helping to support stability when training other muscles groups such as chest, squats, etc.

Try these two exercises for a new routine in the gym!

Dumbbell Rear Delt Raises

6 sets / 20 reps per set
– Sit on bench
– Lean forward
– Pull elbows up and back contracting rear delts
– Do not swing—keep motion slow and under control

Freemotion Rear Delt Cable Fly

6 sets / 20 reps per set
– Stand with your feet together
– Right hand should hold left handle and vice versa
– Keep abs tight
– Maintain a slight bend in elbow
– Pull using rear delts in a slow and controlled motion

Heather Dees

Heather Dees is a Top 5 IFBB Figure International and Top 4 IFBB Figure Olympia champion. She is a Species Nutrition Elite sponsored athlete as well as TMarie Suits Sponsored Athlete. She is a Figure and Bikini Coach, Cosmetologist and Master Esthetician. For more with Heather, check out her “Training Journals” online with FitnessRx for Women.

Find more of Heather on:

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