The Bottom Line:
Here is a summary of the main points in the requested format:
- In this video, I discuss two optional exercises for the posterior deltoids that can be included or eliminated from your workout routine, depending on your preference.
- I explain that the primary function of the posterior deltoids is shoulder extension, which is already adequately targeted through various back exercises.
- The first exercise I demonstrate is the shoulder compound extension, a compound movement that engages both the elbow and shoulder joints, making it a more effective choice than isolation exercises.
- I also showcase the rear deltoid machine fly, an isolation exercise, but suggest that the shoulder compound extension is a superior option for targeting the posterior deltoids.
- I recommend performing one of these two exercises for a maximum of three sets, with repetition ranges varying based on your experience level, but emphasize that even if you choose to omit these exercises, your posterior deltoids will still receive sufficient stimulation from other back exercises.
The Function of the Posterior Deltoids
Anatomy and Function of the Posterior Deltoids
The posterior deltoids are the rear portion of the deltoid muscle group, located on the back of the shoulder. These muscles work in conjunction with the other two deltoid heads (anterior and lateral) to facilitate shoulder movement and stability. The primary function of the posterior deltoids is shoulder extension, which involves moving the arm backward behind the body.
In addition to shoulder extension, the posterior deltoids also assist in horizontal abduction (moving the arm away from the body laterally) and external rotation of the shoulder joint. These muscles play a crucial role in maintaining proper posture and shoulder alignment, as they help to counterbalance the actions of the anterior and lateral deltoids.
Posterior Deltoids in Relation to Back Muscles
While the posterior deltoids are not technically part of the back muscle group, they work closely with various back muscles to perform shoulder extension and maintain upper body posture. The largest muscle in the back, the latissimus dorsi, is a prime mover in shoulder extension exercises. When performing back exercises that involve extension, such as rows or pull-downs, the posterior deltoids are actively engaged and working alongside the latissimus dorsi and other back muscles.
Training the Posterior Deltoids
Incorporating exercises that target the posterior deltoids is essential for maintaining balanced shoulder strength and stability. While isolation exercises like rear delt flyes can be effective, compound movements that involve shoulder extension, such as rows and pull-downs, are often more efficient for overall shoulder and back development.
When training the posterior deltoids, it is important to focus on proper form and technique to maximize muscle engagement and minimize the risk of injury. Maintaining a balanced approach to shoulder training by incorporating exercises for all three deltoid heads can help prevent muscle imbalances and promote optimal shoulder health and function.
Exercise 1: Compound Shoulder Extension
Proper Form and Technique
To perform the compound shoulder extension exercise correctly, start by standing with your feet shoulder-width apart and your knees slightly bent. Hold a dumbbell in each hand, with your palms facing each other. Bend your elbows and raise the dumbbells to shoulder level, keeping your upper arms close to your body.
From this starting position, extend your elbows and raise the dumbbells overhead until your arms are fully extended. Pause briefly at the top of the movement, then slowly lower the dumbbells back to the starting position. Be sure to keep your core engaged and your back straight throughout the exercise to maintain proper form and prevent injury.
Benefits of Compound Shoulder Extension
The compound shoulder extension exercise targets not only the posterior deltoids but also engages other muscle groups, such as the triceps and upper back muscles. This makes it an efficient exercise for building overall upper body strength and muscle mass.
By working multiple joints and muscle groups simultaneously, compound exercises like the shoulder extension can help you achieve better results in less time compared to isolation exercises that focus on a single muscle group. Additionally, compound exercises are more functional and can help improve your performance in everyday activities and sports that require upper body strength and coordination.
Incorporating Compound Shoulder Extension into Your Workout Routine
When incorporating the compound shoulder extension exercise into your workout routine, aim to perform 3-4 sets of 8-12 repetitions, depending on your fitness level and goals. As with any exercise, it’s essential to start with a weight that allows you to maintain proper form throughout the entire range of motion.
You can perform this exercise as part of an upper body or shoulder-focused workout, alongside other exercises that target the anterior and lateral deltoids, such as overhead presses and lateral raises. Be sure to allow adequate rest between workouts to allow your muscles time to recover and grow stronger.
Exercise 2: Rear Delt Machine Fly
Targeting the Posterior Deltoids with Rear Delt Machine Fly
The rear delt machine fly is an isolation exercise that specifically targets the posterior deltoids, the muscles located at the back of the shoulder. This exercise is performed on a machine that allows you to sit with your chest pressed against a pad, while your arms are extended out to the sides, holding handles or pads.
To perform the rear delt machine fly, adjust the seat height so that your chest is comfortably pressed against the pad. Grasp the handles or pads with your elbows slightly bent, ensuring that your wrists, elbows, and shoulders are all in line. Keeping your chest up and your core engaged, slowly bring your arms together behind your back, squeezing your shoulder blades together as you do so. Pause briefly at the top of the movement before slowly returning to the starting position.
Proper Form and Technique
When performing the rear delt machine fly, it’s essential to maintain proper form to maximize the effectiveness of the exercise and minimize the risk of injury. Keep your chest pressed firmly against the pad throughout the movement, and avoid arching your back or using momentum to swing the weight.
Focus on contracting your posterior deltoids as you bring your arms together, and maintain a slow, controlled tempo throughout the exercise. Aim for 3 sets of 12-15 repetitions for beginners, or 8-12 repetitions for more advanced lifters.
Comparing Rear Delt Machine Fly to Other Posterior Deltoid Exercises
While the rear delt machine fly is an effective isolation exercise for targeting the posterior deltoids, it’s important to note that compound exercises, such as the shoulder extension, may be more beneficial overall. Compound exercises involve multiple joints and muscle groups, allowing for greater muscle recruitment and more efficient workouts.
However, the rear delt machine fly can still be a valuable addition to your workout routine, particularly if you’re looking to specifically target and isolate the posterior deltoids. Incorporating a variety of exercises, both compound and isolation, can help ensure well-rounded shoulder development and prevent muscle imbalances.
Ultimately, the choice to include the rear delt machine fly in your workout routine is a personal one. If you enjoy the exercise and feel that it benefits your posterior deltoid development, then by all means, include it in your program. However, if you prefer to focus on compound exercises or find that the rear delt machine fly doesn’t suit your needs, you can confidently eliminate it from your routine without compromising your overall shoulder development.
Choosing Between Compound and Isolation Exercises
Compound Exercises: The Superior Choice
When it comes to targeting the posterior deltoids, compound exercises reign supreme. These multi-joint movements engage multiple muscle groups simultaneously, providing a more efficient and effective workout. Compound exercises like shoulder compound extensions not only target the posterior deltoids but also involve other muscles in the back and arms, leading to greater overall muscle activation and growth.
Moreover, compound exercises closely mimic real-life movements, making them more functional and transferable to everyday activities. By incorporating exercises like shoulder compound extensions into your routine, you’re not only building strength in your posterior deltoids but also improving your overall upper body strength and stability.
Isolation Exercises: A Supplementary Option
While compound exercises should form the foundation of your posterior deltoid training, isolation exercises like rear delt machine flyes can serve as a supplementary tool. Isolation exercises allow you to focus on a specific muscle group, providing targeted stimulation and helping to address any muscle imbalances.
However, it’s essential to recognize that isolation exercises have their limitations. They often involve a smaller range of motion and engage fewer muscle fibers compared to compound movements. As a result, relying solely on isolation exercises may not yield the same level of muscle growth and strength development as compound exercises.
Finding the Right Balance
The key to an effective posterior deltoid training program lies in finding the right balance between compound and isolation exercises. By prioritizing compound movements like shoulder compound extensions and supplementing with isolation exercises like rear delt machine flyes, you can maximize muscle activation, promote overall strength gains, and achieve well-rounded shoulder development.
When incorporating these exercises into your routine, aim for a combination of moderate to high repetitions, depending on your fitness level and goals. Beginners may benefit from higher repetition ranges (15-20) to focus on form and muscle endurance, while more advanced lifters can challenge themselves with lower repetitions (8-12) to emphasize strength and hypertrophy.
Ultimately, the choice between compound and isolation exercises for posterior deltoid training comes down to your individual goals, preferences, and available equipment. By understanding the benefits and limitations of each type of exercise, you can make an informed decision and create a well-rounded shoulder workout that targets your posterior deltoids effectively.
Proper Form and Repetition Ranges
Maintaining Proper Form
When performing posterior deltoid exercises, it’s crucial to maintain proper form to maximize the effectiveness of the movement and minimize the risk of injury. For compound extension exercises, focus on keeping your elbows flexed and extending them at the shoulder joint. Ensure that your back remains straight and avoid arching or hunching over during the movement.
For rear delt machine fly exercises, proper form involves touching your chest to the pad and keeping your wrists, elbows, and shoulders at the same level. Slightly bend your elbows and keep your chest up throughout the movement. Avoid using momentum or swinging your body to lift the weight; instead, focus on using your posterior deltoid muscles to control the movement.
Choosing the Right Repetition Range
Selecting the appropriate repetition range for your posterior deltoid exercises depends on your fitness level and goals. For beginners, aim for 15 to 20 repetitions per set to build endurance and familiarize yourself with the movement. As you progress and gain more experience, you can gradually decrease the repetition range to 12 to 15 reps per set to focus on building strength and muscle mass.
For advanced lifters, a repetition range of 8 to 12 reps per set is often recommended to stimulate muscle growth and increase strength. However, it’s important to listen to your body and adjust the repetition range based on your individual needs and preferences.
Incorporating Posterior Deltoid Exercises into Your Routine
When incorporating posterior deltoid exercises into your workout routine, aim to perform them towards the end of your shoulder or back workout. This allows you to prioritize compound movements that target multiple muscle groups before focusing on isolation exercises like rear delt machine flys.
Aim to perform one to three sets of your chosen posterior deltoid exercise, depending on your overall workout volume and goals. Remember, consistency and progressive overload are key to seeing results, so focus on gradually increasing the weight or repetitions over time while maintaining proper form.
