The Neglected Posterior Deltoid in Shoulder Training
When it comes to training the three bundles of the shoulder, have you ever thought about where you usually start? Many people may focus on the middle fascicle, believing that a well – developed middle fascicle is enough to make the shoulders look wide. As a result, the posterior fascicle is often overlooked. However, looking at the workouts of many fitness greats and champions, they usually start with the rear fascia, which is mostly ignored by the general public.
The shoulder is a complete structure, and the dynamic stabilizer of the shoulder is actually in the posterior deltoid bundle. Neglecting the training of the posterior bundle can lead to an unbalanced shoulder, increasing the risk of injury. Sometimes, having a flat – looking neck may also be due to the insufficient strength of the posterior fascicle while the rest of the body is relatively strong.
Five Effective Moves for Posterior Deltoid Training
Here are five excellent posterior deltoid and upper – back exercises that can also help improve the muscle and posture of the upper back.
1. Elastic Band Face Pull
The elastic band face pull is a very effective exercise for the posterior deltoid and upper back. It involves two of the three functions of the posterior deltoid bundle: horizontal abduction and external rotation of the upper arm bone. The tension from the elastic band highly activates the posterior deltoid bundle and upper back. It can be used as a warm – up before an upper body workout or as a finishing move for the upper body, shoulders, or back. As a warm – up, 1 – 2 sets of 10 – 15 repetitions are enough. As a finishing move, 25 – 30 reps can make your posterior deltoids and upper back feel the burn.
To 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, with 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 and repeat.
2. Seated Rope Face Pull
The seated rope face pull is similar to the tension band face pull, but it increases the horizontal abduction and external rotation of the shoulders and uses a heavier weight. If a seated rope rack is not available, you can use the same stance as the pulling band face pull. Include this movement in your upper body, shoulder, or back workout, doing 2 – 4 sets of 12 – 20 reps each, and you will see the benefits it brings to the posterior deltoid and upper back.
To perform 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, stand in a square or crossed stance, choosing the comfortable one. Hold the rope firmly, palms facing each other, with 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, hold the final position for one second, then slowly return to the starting position and repeat.
3. Rope High Pulley Side Planks
The rope high pulley lateral raise, sometimes called the ‘wolverine’, is one of the best posterior chain movements. This movement also works the posterior deltoid, the latissimus dorsi, the low and middle trapezius, and the rhomboids, with the posterior deltoid assisting the humeral extension. Remember the three main functions of the posterior deltoid bundle and train it accordingly. Do 2 – 4 sets of 10 – 15 reps each for this movement, which can also be performed in upper body or tension training.
To 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, grasping 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 and repeat.
4. Wide Grip Reverse Row
The wide grip reverse row is a movement that requires equipment and is not commonly done in the gym. However, it should be the main pulling movement in any training program. 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 your own body 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.
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 and repeat.
5. Dumbbell Dips Reverse Flyes
The dumbbell dip reverse flyover is another great move for training the posterior deltoids. Not only does the dip put the posterior deltoid bundle at an angle that fights gravity and generates strength, but it also requires posterior core/spine work to engage more posterior chain muscle tissue. This is a classic movement that has withstood the test of time. Do 2 – 4 sets of 10 – 20 reps each.
To do it, hold only a pair of dumbbells, using 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, moving 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 and repeat.
Optimal Grip in Posterior Deltoid Training
Paying attention to your grip is crucial during training. It, along with other factors, determines whether you can train effectively, recruit muscles, and transfer power. In training the posterior deltoid bundle, a study by Dr. Brad Schoenfeld and his colleagues found that a neutral grip with the palms facing down (palms facing each other) increased the activity of the posterior deltoid bundle more than an internally rotated (palms facing down) grip when doing the machine reverse flyes. For the best results, combine these two grips when training the posterior deltoid bundle.
The posterior deltoid bundle doesn’t require a special gym session. If possible, change the order of your workouts and try completing the posterior bundle training first.
