If the hands are raised through a higher arc to a point above shoulder level, the lateral deltoid and trapezius make a bigger contribution to the movement. To target the posterior (rear) deltoid, your arms should move directly back (and downward slightly) almost parallel to the floor.Try to keep your torso upright, not leaning too far forward or back.Repeat for prescribed number of repetitions. Return to the initial position (where your right hand is directly in front of the left shoulder and your left hand in front of the right shoulder) with a controlled movement and begin again. Rear Deltoid Cable FlyĮXERCISE EXECUTION (ACTION): Using your rear delts, pull your elbows out (to the side) and back as far as possible (until your arms are in line with your back). Start with hands crossed in front of you at shoulder height (or just little above) with the left high cable in your right hand, the right in your left hand. Stand in the centre of a cable crossover apparatus (between two high cables) with your arms extended to the front. Attach the stirrup handles to the highest points of the crossover machine. STARTING POSITION (SETUP): Adjust the pulleys to the appropriate height and adjust the weight. ![]() This is the only way you can obtain maximal results from this valuable rear deltoid exercise. This is where reverse cable crossover exercise can be very useful weapon.įollow this detailed exercise instructions in order to perform reverse cable crossover using perfect form. Focus on feeling the muscles working with each rep. ![]() Since this is a small muscle group you should train with fairly light weights and do higher reps, between 10-20 reps per set. Very often the front delts are strong from lots of pressing movements (bench presses, overhead presses, etc.) so they over power the rear delts. Furthermore, they will help to prevent a lot of shoulder injuries and rotator cuff problems as well. Well developed rear delts will help to keep your shoulders balanced. Quite often people focus on the both the side and front delts, forgetting the rear (posterior) delt. To really get that muscularity and shape into your shoulders, you need to make sure that you train all sides.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |