Given below are the details of 8 exercises for posterior deltoid that will help you strengthen your shoulders:
1. Dumbbell Reverse Fly
You can easily do this exercise at home. You can also do it in the gym. This exercise helps in strengthening the posterior deltoids and important upper back muscles. These, in turn, improve balance, poor posture and upright stance.
Equipment Needed- Dumbbells
Muscles Involved- Rhomboid muscles in the shoulders and upper back region
How to Do the Exercise-
Given below are the steps to do Dumbbell Reverse Fly:
Step 1: Hold dumbbells in each hand and stand with the feet at shoulder-width apart position
Step 2: Push the hips back. Bring your chest forward in a hinge movement. Ensure that your torso is parallel to the floor. Hang your arms straight down with palms facing each other
Step 3: Ensure there’s a small bend in the elbows and raise your arms gradually to the sides till they reach shoulder level. Make sure you squeeze your shoulder blades together at the end of this particular movement
Step 4: Gradually return to the starting position and repeat the exercise
2. Single-Arm Bent Over Row
This is a multi-joint exercise that helps in strengthening the rear deltoids. If you do this particular exercise regularly, you can carry out daily activities with less discomfort and more ease.
Equipment Needed- Bench and Dumbbells
Muscles Involved- Biceps, Back, Posterior Deltoids and Transverse Abdominals
How to Do the Exercise-
Given below are the steps to do a single-arm bent-over row:
Step 1: First, position your left knee and left hand on a bench. Make sure that your left elbow is straight
Step 2: Slightly stretch your right leg behind you. Use the floor for support. Make sure that your back is flat and your spine is neutral
Step 3: Hold the dumbbell in your hand. Its weight should range from medium to heavy. With your arm, reach down towards the floor
Step 4: Slightly bend the right elbow. Pull it up and back and ensure that the upper arm is in line with the lower portion of the chest
Step 5: Squeeze the shoulder blades together and gradually lower the weight
Step 6: Go for 10-12 repetitions on one side before switching your side
3. Assisted Pullup
This exercise helps in building strength and improves body positioning and movement. It also improves stability and perfects body shape.
Equipment Needed- Assisted Pull-up Machine
Muscles Involved- Biceps, Middle and Lower Trapezius, Deltoids and Latissimus Dorsi
How to Do the Exercise-
Given below are the steps to this particular exercise:
Step 1: First, you must adjust the weight deduction on the machine’s side. Make sure that you choose the correct set and weight
Step 2: Get onto the knee pad and push it down till you can position both your knees on it. The hips should be positioned hip-width apart
Step 3: Stretch your hands up to hold the outer handles above. Make sure that your arms are placed away from the centre
Step 4: Widen your arms and return to the starting position
Step 5: Now, pull yourself up till your chin is at the same level or above the handles
Step 6: Hold the position for some time before lowering your body with control. Make sure that your shoulder blades remain engaged. Repeat the exercise
4. Dumbbell Bent-Over-Row
This exercise helps you strengthen your spine’s stability. It is a moderate-intensity exercise and helps you burn a lot of calories.
Equipment Needed- Dumbbells
Muscles Involved- Trapezius, Latissimus Dorsi, Infraspinatus, Teres Major, Teres Minor, Rhomboids, Brachialis and Pectoralis Major
How to Do the Exercise-
Given below are the steps to do this exercise:
Step 1: Hold dumbbells in your hand and stand with your feet positioned at hip-width apart
Step 2: Push the hips back and move forward in a hinge movement till your torso is parallel with the floor. Ensure that your core is engaged. Hang your arms straight and ensure that the palms are facing one another
Step 3: Make sure that your back is flat. Squeeze your shoulder blades and pull up the weights to your side
Step 4: Gradually return to the starting position and repeat
5. Rear Deltoid Machine
This machine helps you to exercise and strengthen your posterior deltoid muscles.
Equipment Needed- A Rear Deltoid Machine
Muscles Involved- Middle Trapezius, Rhomboids, Posterior Deltoids
How to Do the Exercise-
The steps to exercise with this equipment are detailed below:
Step 1: First, face the pad and sit on the machine. Arrange the height of the seat in such a way that the handles are at the same level as the shoulders
Step 2: Grip the handles and press the arms back. Ensure that your arms are straight/very slightly bent
Step 3: Squeeze the shoulder blades together and hold the position for a few seconds
Step 4: Gradually go back to the starting position and repeat the exercise
6. Standing Bent Over Lateral Raise
This exercise improves the strength of posterior deltoids. Additionally, it improves posture and shoulder stabilisation. It helps in increasing energy levels and improves overall health.
Equipment Needed- Light to Medium Weight Dumbbells
Muscles Involved- Posterior Deltoids, Rhomboids, Middle Deltoids, Middle Trapezius
How to Do the Exercise-
Steps to do this exercise are as follows:
Step 1: Hold the dumbbells and make sure that your palms are facing each other
Step 2: Stand with your feet shoulder-width apart. Bend your knees slightly. With a straight back, bend forward
Step 3: Raise your arms. It should look like you’re spreading your hands like wings. Make sure that your hands are parallel with the floor
Step 4: Squeeze the shoulder blades at the end of this particular movement
Step 5: Gradually return to the starting position. Make sure that the weights are light enough to do a minimum of 10-12 repetitions
7. Side-Lying External Rotation
This exercise ensures that your shoulders gain dynamic stability.
Equipment Needed- Dumbbell and Towel
Muscles Involved- Rotator Cuff, Rhomboids, Middle Trapezius, Rear Deltoid
How to Do the Exercise-
Given below are the steps that you need to follow:
Step 1: Hold a light dumbbell and lie on your side
Step 2: Place your upper arm on the side with the elbows positioned at right angles. Use a roll of towel to place between your torso and upper arm if you have broad shoulders
Step 3: Rotate your arm on your torso as far as possible. Don’t drift off your upper arm away from the body
Step 4: After holding for a few seconds, gradually return to the starting position. Repeat the exercise