where do you usually start when training the three bunches of the shoulder? The unpopularity of the posterior fascicle may be related to the fact that certain back training sessions carry, or more likely, the visualisation that the middle fascicle is big enough for the shoulders to look wide enough.
But if you look at the workouts of many of the greats or champions, the first place to start is instead the rear fascia, which most people ignore.
the shoulder is a whole and the dynamic stabiliser of the shoulder is actually in the posterior deltoid bundle. Neglecting to train the posterior bundle leads to an unbalanced shoulder and an increased risk of injury. Training a flat neck is even because the posterior fascicle is not strong enough and the rest of the body is too strong.
Let's take a look at these five best posterior deltoid hamstring moves, which also help to improve the musculature and posture of the upper back.
1. Elastic band face pull
the elastic band face pull is a very effective posterior deltoid and upper back movement as it involves two of the three functions of the posterior deltoid bundle - horizontal abduction and external rotation of the upper arm bone. The tension brought about by the elastic band is highly activating to the posterior deltoid bundle and upper back, making it a good choice for a warm-up movement before an upper body workout and a great choice for an end-of-workout movement for the upper body, shoulders or back.
As a warm-up, 1-2 sets of 10-15 repetitions are sufficient. As a finishing move, 25-30 reps will get your posterior deltoids and upper back burning!
how do you do it?
Tie a medium strength tension band to a deep squat rack or other fixed strut. Grasp the tension band with both hands, palms facing each other. Stand in a square or split-legged position, whichever is more comfortable. Stretch your arms back, elbows slightly above your shoulders, and rotate your shoulders outwards slightly at the end of the movement. Hold in the ending position for one second, then slowly return to the starting position. Repeat to the recommended number of times
2. Seated rope face pull
the seated rope face pull is similar to the tension band face pull, but this movement increases horizontal abduction and external rotation of the shoulders and uses a heavier weight. If a seated rope rack is not available, use the same stance as the pulling band face pull.
Schedule this movement into your upper body, shoulder or back workout and do 2-4 sets of 12-20 reps each and you will see the benefits this movement brings to the posterior deltoid and upper back.
how to do it.
Tie a piece of rope (the rope used for triceps extensions) to a fixed seated rope rack. If not, you can tie it to a pulley. Sit up straight with your knees slightly bent. If standing, then stand in a square or crossed stance, choosing the one that is comfortable. Hold the rope firmly, palms facing each other. There is no extra space between your fingers and the rope. Pull your arms back, pulling the middle of the rope towards your forehead, while keeping your arms above your shoulders. At the end of the movement rotate the shoulders outwards. Squeeze the upper back muscles and hold the final position for one second, then slowly return to the starting position. Repeat to the recommended number of reps.
3. Rope high pulley side planks
the rope high pulley lateral raise, sometimes referred to as the 'wolverine', is one of the best posterior chain movements, nothing more. This movement will also work the posterior deltoid, the latissimus dorsi, the low and middle trapezius and the rhomboids, with the posterior deltoid assisting the humeral extension.
It is important to remember the three main functions of the posterior deltoid bundle and to train the posterior deltoid bundle. Do 2-4 sets of 10-15 reps each for this movement, which can also be performed in upper body or tension training.
how do i do it?
Remove all attachments from the gantry, including the metal clips/hooks. Set the pulley in the highest position according to your height. Grasp the ball end of the pulley with palms facing each other. Grasp the left pulley with your right hand and the right pulley with your left hand. Stand in a square position (balance on both feet). Pull the pulleys down simultaneously in a diagonal direction until the arms are pulled to the side of the body. Hold the final position for one second by squeezing the upper back muscles to create tension, then slowly return to the starting position. Repeat to the recommended number of reps.
4. Wide grip reverse row
the wide grip reverse row is a movement that requires equipment and is not done by many people in the gym. However, this should be the main pulling movement in any training programme. With this rowing variation, both the posterior deltoid and upper back musculature are fully trained. In this movement, horizontal shoulder abduction is the main task for the posterior deltoid bundle.
Start with self weight and add barbell pieces if necessary, or make it more difficult by placing your feet on a bench or step. If you are unable to fully extend your leg, bend your knee accordingly. Do 2-4 sets of 8-15 reps each.
how to do it.
Place the barbell at or below the waist. A barbell from a smith machine will also work. Start the movement by lying face up under the barbell with the barbell directly above your chest and your heels on the ground. Hold the barbell with a grip greater than shoulder width apart so that the elbows are at 90 degrees at the end of the movement. Keeping your elbows at shoulder height, pull upwards until your chest almost touches the bar. Keep a straight line from your head to your ankles. Slowly return to the starting position until the elbows are fully extended. Repeat to the recommended number of reps.
5. Dumbbell dips reverse flyes
the dumbbell dip reverse flyover is another great move to train the posterior deltoids. Not only does the dip put the posterior deltoid bundle at an angle that fights gravity and generates strength, it also requires posterior core/spine work to work more posterior chain muscle tissue.
This is a classic movement that has passed the test of time. Do 2-4 sets of 10-20 reps each.
how to do it.
Hold only a pair of dumbbells. Use a neutral grip (palms facing each other). Use a square stance with feet shoulder-width apart. Maintain a neutral neck position, making sure the dumbbells are under your chest with a slight bend at the elbows. Raise your arms to the sides of your body until they are parallel to the floor. Move only at the shoulders. At the end of the movement squeeze the upper back muscles and hold for one second. Slowly lower the dumbbells back to the starting position. Repeat to the recommended number of reps.
optimal grip
it is important to pay attention to your grip when training. This, along with other factors, will determine whether you can train, recruit muscles and transfer power effectively.
In training the posterior deltoid bundle, a recent study conducted by dr brad schoenfeld and his colleagues found that a neutral grip with the palms facing down (palms facing each other) increased activity in the posterior deltoid bundle more than an internally rotated (palms facing down) grip when doing the machine reverse flyes. For best results, combine these two grips when training the posterior deltoid bundle.
the posterior deltoid bundle doesn't require you to go to the gym for a special session. If possible, change the order of your workouts and try completing the posterior bundle in front.
