Recommended rear deltoid exercise: Single-arm rope pull-back!
Many previous articles have introduced the importance of the rear deltoid muscles. This small muscle group on the back of the body will make your figure more three-dimensional, allowing you to look at it from the front or side. You still have beautiful shoulders when you look at it from the back!
But many fitness enthusiasts only focus on shoulder-level abduction movements when strengthening their rear deltoid muscles, such as bent-over flyes, bent-over open-elbow rows, wide-grip rows, etc.!
This is actually a bit one-sided. In addition to shoulder horizontal abduction, the posterior deltoid muscle also has an important function which is shoulder joint extension!
Participate in pull-ups, pull-downs and rowing movements when the upper arms are close to the body! But because it is a multi-joint compound movement, it is difficult for many people to find the feeling of exerting force on their back shoulders! They are all covered by the large muscle groups of the back!
Today I will introduce to you a great little move to help you better exercise the rear deltoid muscles!
One-arm rope pullback
How to do it?
1. Adjust the height of the cable to the lowest level, face the cable with your feet shoulder-width apart, and bend your knees slightly downward. Lean over and keep your back flat, let your hands hang down naturally, and grab the round ball with one hand.
2. Pull the entire arm back (about the same height as the torso) to train the rear deltoid muscles.
Note:
1. This action is a bit like a triceps stretch, but this action is more focused on adjusting the activity of the arm, so the target muscle group should be on the shoulders rather than the triceps.
2. In addition, the cable is controlled by a rope and will rebound quickly once relaxed. Therefore, when training, it is recommended to choose light weight and slow down the operation.