Your shoulder, or deltoid, muscles are made up of three distinct sections: anterior located at the front, medial located to the side and posterior located to the rear. The anterior deltoid is involved in every chest exercise you perform as well as all variations of the shoulder press, and the medial deltoid can be targeted by performing variations of side lateral raises. Your posterior deltoid needs to receive equal attention if you are going to keep your shoulders healthy, avoid developing poor posture and build a physique that looks good from the back as well as the front.
Wide-grip Bent-over Row
The wide-grip bent-over row works your posterior deltoids as well as your middle trapezius and rhomboids. These muscles work together to maintain good posture and provide balance to your chest and anterior deltoids. Grasp a barbell with a wide overhand grip and stand with your feet hip-width apart. Bend your knees slightly and lean froward from your hips until your torso is as close to parallel to the floor as you can manage. Do not allow your lower back to become rounded, which can lead to injury. Lift your chest, inhale and pull the barbell up and in toward your chest. Focus on leading with your elbows and keeping your wrists straight. Lower the bar back to full arm extension and repeat. Perform this exercise using a light to moderate weight for 12 to 20 repetitions so that lower back strength does not become a limiting factor.
Face Pulls
This unusually named exercise is popular with powerlifters, who use it to counterbalance the high volume of bench pressing they perform. It works the posterior deltoid. Use a rope handle and attach it to a chest-high pulley. Grasp one end in each hand, and, with arms extended, stand back to tense your muscles. Keep your knees slightly bent and your body upright. With your arms parallel to the ground and leading with your elbows, pull your hands into the side of your face -- your elbows should be slightly higher than your shoulders. Slowly return to the starting position and repeat.
Seated Reverse Flyes
Seated reverse flyes are a traditional bodybuilding exercise that target your posterior deltoids. Sit on an exercise bench with a dumbbell in each hand. Lean forward, and rest your chest on your thighs. With your arms hanging down toward the floor and keeping your elbows slightly bent but rigid, raise your arms out to the the side so that, when viewed from above, they form a "T" shape. Lower your arms back down and repeat. The long levers in this movement mean that you will only need to use relatively light dumbbells for this exercise.
Side-lying L Flyes
The side-lying L flye isolates your posterior deltoid and focuses on one of this muscle's lesser known functions -- external rotation. Lie on your side on an exercise bench with your uppermost elbow bent to 90 degrees and folded across your chest. With a dumbbell in your hand, rotate your arm out and up until your forearm points up toward the ceiling. Slowly lower the dumbbell back to the starting position and repeat. This exercise can also be performed using an exercise band and is commonly performed as a preventive and restorative shoulder health exercise.
References
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout"; Pat Manocchia; 2009
- "Strength Training Anatomy"; Frederic Delavier; 2010
- "Sports Injuries: Their Prevention and Treatment - 3rd Edition"; Lars Peterson and Per Renstrom; 2000
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