Everyone knows that there are many training methods for rear deltoid, and the training effects of rear deltoid training methods are very good, but there are Many people don't know what training methods are used to train the rear deltoid muscles, but of course some people do. So, what is the best way to train the rear delts? Let’s find out together below!
1. Reverse butterfly machine shoulder extension: It is the best movement to exercise the rear deltoid muscles. Compared with leaning over with dumbbells to stretch your shoulders, you can eliminate unnecessary pressure on your back and reduce the chance of injury.
2. Standing lateral raise (rope standing lateral raise): The most commonly used movement for back shoulder exercise, it only needs dumbbells, which is convenient and applicable.
3. Sitting bent over side raise: This is the most commonly used movement for back shoulder exercises. It only needs dumbbells, which is convenient and applicable.
4. Prone lateral raise: The most commonly used movement for back shoulder exercises, it only needs dumbbells, which is convenient and applicable.
5. Bent-over lateral raise with a cable machine: Imitating the bent-over lateral raise with dumbbells on a cable machine is also a better way to train the rear deltoid muscles.
6. Barbell behind-the-neck press: It is a comprehensive muscle exercise, involving the muscles of the shoulders and back. Therefore, it is more suitable as a supplementary action for special exercises of the rear deltoid muscles, but should not be used as a supplementary exercise. Main exercises.
7. Barbell back shoulder row: There are various types. It is a relatively difficult to perform standardized movements. The classic rowing movement for exercising the back is similar to it, so it is necessary to strictly distinguish the standardized movements first.