This blog presents effective methods for targeted strengthening of the rear deltoid muscles. The text emphasizes the importance of this muscle group and provides recommendations for suitable exercises, including bent-over dumbbell rows and barbell rows. It highlights the correct execution and the option to combine both exercises. Additionally, frequently asked questions about training the rear shoulders are addressed, with genetic factors underscored as a potential influencing factor for muscle growth. The article thus offers a comprehensive overview of the targeted development of the rear deltoid muscles and provides valuable information for fitness enthusiasts.
After the detailed explanation in the first section, "Optimal Training for the Front Shoulder," on how to effectively stimulate and promote muscle growth in the front area of the shoulder muscles, this contribution to muscle building focuses on training the rear shoulder muscles.
Many fitness enthusiasts encounter challenges when developing the rear shoulder muscles. This is also evident through nationwide Google search queries (see Google Trends). The demand for training the rear shoulder surpasses that of the front or lateral shoulder.
Section 1 – Effective Training for the Front Shoulder Muscles
Section 2 – Training the Shoulder Muscles in the Rear Region
Genetically conditioned
Unfortunately, the cause of an underdeveloped rear shoulder often lies not in an incorrect training method but rather in genetic predisposition. These genetic differences are particularly evident in many individuals concerning the posterior shoulder musculature. An aesthetically pleasing and well-trained shoulder typically appears when all three parts (front, lateral, and rear) are equally well-developed. However, in the case of the posterior shoulder musculature, it can happen that this muscle flattens towards the back. This is often the main reason why strength athletes are dissatisfied with the external appearance of their shoulders.
Nevertheless, train the shoulder! You might be wondering now whether it even makes sense to train the posterior shoulder musculature?
The answer is definitely: YES!
In the realm of bodybuilding, it is crucial to train each muscle to the best of your ability. Completely neglecting a muscle is not an option and should be immediately removed from consideration. Only through a balanced and specifically focused training of all muscles can one tap into the full potential of their body.
Note
You will never find out how well-developed your posterior shoulder musculature could have been if you don't try.
Bent-over rows with dumbbells
Effectively strengthening the rear shoulder muscles does not necessarily require heavy weights or numerous exercises. In many training plans, 1-2 targeted exercises often suffice.
An extremely effective exercise is the incline dumbbell row. Ideally, two dumbbells are used for this exercise, with the weight being carefully chosen. Even among professional athletes, dumbbells under 10 kg are quite common for this exercise.
Duration of Execution: 3 minutes
Maintaining Body Tension Throughout the entire execution, the body should remain under tension. Ensure that your spine maintains a straight posture, and your upper body is more or less parallel to the ground. The knees can be slightly bent.
Correct Execution The arms should be moved to the side at a 90-degree angle from below. A slight bending of the arms is acceptable. The upper trapezius muscle should not be involved. The chest remains upright throughout the entire exercise.
Movement of the Body, Not the Other Way Around The human body tends to choose the easiest path for every movement. It is logical, therefore, that during training exercises, a helper muscle often steps in to provide more force to accomplish the exercise. While this is generally sensible, it is counterproductive for muscle building, as it activates muscles that are already adequately trained.
The use of helper muscles often contributes to an imbalance between different muscle groups.
Barbell rows for the back shoulder
One way to combine the bent-over dumbbell row is to introduce a pulling exercise. Often, using the barbell row is recommended in this context. Alternatively, the cable pull-down bar on the cable tower can also be used. To do this, sit down and pull the bar in a rowing motion towards the body (at the level of the upper chest).
This exercise should not be confused with the regular barbell row, which is used to strengthen the back.
However, the starting position remains the same: upper body parallel to the ground, body tension, spine in a straight line, and legs slightly bent.
When gripping the barbell, it is crucial to choose a wide grip (approximately 15-30 cm wider than the shoulders). Then, pull the barbell from this position towards the upper chest.
Frequently asked questions about rear shoulder training
What exercises are particularly effective for developing the rear deltoids?
Recommended exercises to strengthen the rear deltoids include bent-over dumbbell rows and barbell rows. Both exercises can also be performed in combination.
Why isn't my training producing results for the rear deltoids?
If the rear deltoids are not growing as desired, various factors may be responsible, including incorrect training, inadequate nutrition, or genetic factors. In most cases, genetic predisposition plays a crucial role.
Comments
Add comment