Having strong shoulder muscles can improve athletic performance in sports like volleyball, basketball and baseball. Perform fundamental exercises like the military press along with movements targeting the rear deltoid muscles to develop overall strength in the shoulder area. Before starting a resistance training regimen, be sure to consult a physician.
Physiology
The rear deltoid is one of three heads of the shoulder muscle, together with the anterior deltoid and lateral deltoid. An article on ExRx.net notes the posterior deltoid muscle helps you move your upper arms down and back or away from the chest with your elbows out to the sides. The rear delts also allow you to turn the upper arms outward and move the upper arms away from the chest with your elbows facing down.
Benefits
Powerful rear delts help you maintain balance in your shoulders. Exercises like the bench press or shoulder press primarily develop the front delts. Training the posterior deltoids helps you to gain strength through the entire shoulder area and also helps prevent injuries. Having strong rear delts also helps your performance with squats. You are able to stabilize the bar correctly and generate more power by using the proper form when your back shoulders are strong.
Face Pulls
The face pull exercise adds definition and strength to the rear delts. Hook a rope attachment up to a cable pulley machine. Keep your elbows high and pull the rope towards your face, using an underhand or overhand grip. Retract your scapula and rear delt muscles by squeezing your shoulder blades together, placing emphasis on the back shoulder muscles. Repeat the movement. Do three sets for 10 to 20 repetitions per set.
Bent Over Lateral Raise
Bent over lateral raises add mass to your rear shoulder muscles. Bend over at your waist and spread your feet shoulder-width apart. To prevent strain on your lower back maintain a slight bend in your knees. Lift the dumbbells in front of you at arm's length, palms facing each other, keeping your elbows slightly bent. Raise the dumbbells back and up in a semicircular arc as high as you can. To maximize peak contraction hold this pose for a second then lower the dumbbells to the starting position. Repeat the movement. Do three sets for 10 to 20 repetitions per set.
Lateral Raise on a Flat Bench
Flat bench lateral raises add size and strength to your rear delts. Lie face down on a flat bench. Grasp a set of dumbbells and slowly raise your arms to your sides in a semicircular motion. Avoid swinging or jerking motions which can lead to injury. Raise your arms as high as possible, hold this position for a moment, and slowly lower back to the starting position. Lateral raises on a bench isolate the rear delts greater than bent over raises so choose a lighter weight to ensure you use the proper form. Do three sets for 10 to 20 repetitions per set.
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