The posterior deltoid, also referred to as the rear deltoid, is one of the three deltoids in the shoulders, and often the most neglected of the shoulder muscles. This muscle is strongly involved in transverse extension and transverse abduction movements, in which your arms move out to the sides, away from your chest. The bent-over lateral raise exercise can strengthen and build up the posterior deltoid.
Dumbbell Bent-Over Lateral Raise
Step 1
Stand with your feet slightly apart and your knees slightly bent. Bend at the waist, keeping your back flat. Your torso should be at least horizontal to the floor to effectively target the rear deltoids.
Step 2
Grasp a dumbbell in each hand, keeping your elbows slightly bent. Raise the dumbbells out to your sides while maintaining a flat back.
Step 3
Squeeze your scapulae -- shoulder blades -- together at the top of the movement and hold for a moment before slowly returning your arms to starting position. Repeat for 10 to 12 repetitions for three or four sets, resting 60 seconds between each set.
Low Pulley Bent-Over Lateral Raise
Step 1
Stand in the center of a low pulley cable machine with your knees slightly bent. Bend at the waist, keeping your back straight and your arms hanging down in front of you.
Step 2
Grasp with your right hand the low pulley cable attachment handle on the left side of the machine, and grasp with your left hand the handle on the right side of the machine. The cables should be crossing each other with a handle in each hand.
Step 3
Begin with your arms hanging down in front of you and slowly raise your arms out to the sides, until your hands are slightly above shoulder height. Squeeze your scapulae together at the top of the movement for a moment before returning to starting position, and repeat for 10 to 12 repetitions for three sets.
Tips and Warnings
- Train your rear deltoids at the beginning your shoulder workouts if your rear deltoids are a lagging muscle group with exercises such as bent-over lateral raises and bent-over rows.
- Always check with your medical provider before beginning any new exercise program.
References
- ExRx.net; Dumbbell Rear Lateral Raise
- "Strength Training Anatomy;" Frederic Delavier; 2001
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