Rear deltoids, how do you train them?

The rear deltoids are small muscles but are highly important when it comes to training.

Many athletes will tell you that doing the extra work on the small things is what makes the difference between being a great athlete and being an average athlete. Ultimately, those who make those commitments in terms of adequate time and effort are the ones who are rewarded.

When it comes to bodybuilding or fitness, this means paying attention to the details and focusing on smaller areas, such as the rear deltoids, which may not be as exciting as working your arms or chest, but the fact is that they complement your physique.

About the rear deltoids

The rear deltoids, also known as the posterior head of the deltoid muscles, are small but highly important when it comes to training.

• They make the entire shoulder area look rounder and larger from any position in which you stand onstage.
• They are vital for stabilizing the shoulders during the bench press, supporting the bar on your shoulders during squats, and can be a determining factor when performing a deadlift.

The fibers of the rear deltoids extend from the scapula to the humerus and are heavily involved in transverse extension.

The rear deltoids assist the latissimus dorsi (also known as the lats) in any pulling movement and, although they are stronger horizontally, they are also involved in vertical pulling.

The key point is that neither the lats nor the pectorals extend beyond the shoulders, making the rear deltoids the main shoulder hyperextensor.

 

Training the rear deltoids

Now that you know what the rear deltoids do and how they function, how do you train them?

Obviously, it is best to train them with the same movements they are meant to perform, and since it is practically impossible to completely isolate a specific muscle group, you can perform exercises that place most of the emphasis on them.

There are two popular ways to train the rear deltoids: as part of a complete shoulder workout or as part of a “pull” day that may involve the back or even the entire posterior chain.

Beginner training

You will probably want to begin by training one exercise for each shoulder area, since your goal at this stage should simply be to feel the muscles working and train them effectively.

A movement as simple as a band pull-apart will be a good option for you at home or anywhere else, but you should choose a band that makes you work to stretch it without requiring you to exert 100% effort.

When you stretch the band, hold the stretched position while counting one thousand one, one thousand two, then slowly release the stretch until it is almost completely slack, and then repeat for your desired number of repetitions.

You can perform

• Seated shoulder press: 3 sets x 12 reps
• Lateral raise: 3 sets x 12 reps
• Face pull: 3 sets x 12 reps

Intermediate training

Once you are working within a solid program, you are ready to take your training to the next level. Here, you should understand how to control the weight and perform the eccentric phases in the best way to feel the muscles working harder and getting stronger.

The rear dumbbell lateral raise is a very effective exercise:

• It improves the development of the rear deltoids.
• It also forces the entire shoulder area to stabilize the weight.

This means that the effort you put into this movement can transfer to other pulling movements and help keep your shoulders solid while performing other exercises.

On the other hand, at this stage, you should be able to identify which areas of your physique need additional attention:

• If you feel that the rear deltoids are developing very well, you can continue performing the exercise near the end of your workout.
• If you feel that you need to work them more, then you should do rear lateral raises first and then perform face pulls, which require you to pull your elbows back while maintaining the horizontal plane mentioned earlier.

With this type of exercise, once you feel the rear deltoids contract, let your arms return to the starting position. In these scenarios, cables are better because of the constant tension they provide.