Rear Deltoid Training

Detail and keep your shoulders balanced to avoid injury

TRAINING_JOURNAL_22-ins1Hello FitnessRx ladies!

My focus is on rear deltoid training today! I love training rear delts to round out the shoulders and give them the detail and fullness we all love (well at least I do)! When most people train their shoulders, they usually include plenty of exercises for the front deltoids, side deltoids, and the trapezius muscles. But the rear deltoids are most often neglected. It is important to really focus on the muscle you are working, feel the contraction to avoid improper form and compensation with other muscle groups. Keeping your shoulders balanced will help prevent shoulder injuries. Having unbalanced shoulders or weak rear delts is commonly related to the rotator cuff problems.

I incorporate at least two to three exercises of rear deltoid training with my regular shoulder workout and sometimes add in two exercises on back day.

Here is my routine today:

Peck Deck Reverse Flyes
TRAINING_JOURNAL_22-ins27 sets/12-15 reps (30-second rest period between sets)

• Facing the peck deck machine, place arms straight and pull arms straight out to the side, keeping arms straight and contracting rear delts
• Keep chest up
• Keep movement slow and controlled, keeping elbows up parallel to shoulder joint

TRAINING_JOURNAL_22-ins3Seated High Rows
4 sets/12-15 reps

• Keep elbows high
• Chest up and back straight
• Pull arms back to 90-degree bend in elbow, contracting rear delts
• Slowly extend forward

Single-Arm Cable Extensions
4 sets/12-15 reps

• Standing with arm extended in front of you, hold cable parallel to shoulder level
• Keep arm straight and extend arm straight out to the side, contracting rear delt
• Complete entire set with one arm, then switch to other arm
• No rest period in between alternating arms

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.

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