I can’t stress it enough how important it is to include rear deltoid exercises in your shoulder routine. Not only is it crucial in order to have a solid and proportionate upper body, but they play a very large roll in some of the most crucial muscle building lifts such as bench press and squats. In my opinion, there are three kinds of guys when it comes to training shoulders.
1. The guy who NEVER trains shoulders because they would rather train arms.
2. The guy who trains shoulders but is uneducated about all of the angles.
3. The guy who trains shoulders and does it RIGHT!
The main difference between guy 2 and 3 is simple…..number 3 performs rear deltoid exercises. This is easily the most neglected part of the shoulder. The rear deltoid, also known as posterior deltoid plays a huge roll when increasing your bench press and squat because it helps stabilize the bar and will ultimately provide more power to the lift.
Rear deltoid exercises should be performed during your shoulder routine and because it is a small muscle group, 3-5 sets should be more than enough.
Rear Deltoid Exercises
The most commonly used rear deltoid exercises are the “bent over lateral raise” and “seated bent over lateral raise”. The only real difference between these two is that the seated variation requires a bench.
Bent Over Lateral Raise – Holding dumbbells, bend over at the waist and keep your feet shoulder width apart. In order to prevent unwanted stress in your lower back, keep a slight bend in your knees. Hold the dumbbells out in from of you with your palms facing each other and keep a light bend in your elbows.
Using your upper back, raise the dumbbells in a semicircular arc. Hold this position for about a second and then lower the dumbbells back to starting position. Repeat
Seated Bent Over Lateral Raises – This is identical to the first variation only you will sit on a bench with both feet planted in front of you. You should be able to use the same exact amount of weight during this variation.
Rear deltoid exercises are pretty simple and basic but extremely effective and necessary. Here is one more variation that kind of meets both of these variations right in the middle.