< strong>Rear Deltoid Workout: 3 Cable Moves!
The deltoid muscle is the most eye-catching muscle among the upper limb muscles. Thick and three-dimensional deltoid muscle makes our shoulders look wider and more masculine!
Anatomically, the deltoid muscle can be divided into three bundles: the anterior bundle, the middle bundle and the posterior bundle! Their functions are slightly different! From a bodybuilding perspective, only the comprehensive development of the three bundles will make the shoulders more beautiful!
However, many people often ignore the posterior deltoid muscles. Viewed from the front, their shoulders are three-dimensionally broad, but once turned to the side and back, the weak shoulders are fully exposed, which is quite embarrassing!
How to better improve this dilemma? We have shared our previous article: "Is the posterior deltoid muscle weak? Unsightly back shoulders? How to remedy? 》
Today I will introduce to you the use of cables to exercise the rear deltoid muscles!
The cable trainer is an important component in the gym. The cable trainer can freely adjust the height, weight, and training angle, making it very convenient to use! At the same time, a variety of grips (V-shaped, horizontal bar, rope) also facilitate you to adapt to different movements, making the grip more comfortable and consistent with sports
Action 1: Bent over and raised sideways
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1. Adopt a leaning posture: bend your hips and knees and lean down, use the back of your buttocks and legs to support your body, and keep your upper body upright (not hunched over)
2. Grasp with one hand Hold the handle, the elbow is slightly bent, and the shoulder is retracted to abduct and lift the arm! When the abduction is in line with the body, stay for one second! Feel the tension in your back shoulders working! !
Action 2: RopePull back!
1. Adjust the handle of the cable trainer to a low position and select the appropriate weight! Stand facing the trainer!
2. Grasp the cable with one hand, and hold the training frame with the other hand to keep the body stable. Use the deltoid muscles to stretch your arms backwards until they are parallel to the ground! Then slowly lower back to the starting position!
Pay attention to keeping the elbow joint locked, and the movement trajectory is like drawing an arc backwards
Action 3: Horizontal abduction of the cable shoulder!
1. Adjust the handle of the cable trainer to shoulder height , choose the right weight! Lateral Body Trainer Stand!
2. Grasp the D-shaped handle with one hand, keep your body stable, use your deltoid muscles to abduct your arms backwards and horizontally! The movement trajectory is to draw an arc backward until the arm and body are on the same plane! Then slowly move forward back to the starting position!
Notes:
1. These three movements are all single-joint movements. The purpose is to use the most basic joint movements to let you feel your body. For the back shoulders, if you need to better strengthen the rear deltoid muscles and back, it is recommended to use multi-joint movements! For example, horizontal and vertical pulling movements (rowing pull-ups) and single-joint movements can only be used as assistance!
2. It is recommended to use low to medium weight to avoid movement deformation!
3. The elbow joint does not participate in the movement and remains fixed and locked
4. All three movements can be performed with both hands