I had a request for rear delts so here we go.
I think it's safe to say most people tend to struggle with building rear delts more than lateral or front delts. Front delts are thought to be easy to hit because most chest exercises (bench, flys) also incorporate the front delts. Good news! the same applies with rear delts and certain back exercises (like rows and flys). The general rule you hear is 'hit a muscle once a week for maintenance, hit a muscle 2x a week for growth'. Personally I LOVE working shoulders. (More than legs, I know, crazy right?) So I incorporate shoulders multiple times a week in an attempt to grow. On back day I finish with a few rear delt exercises and I have a whole day devoted to shoulders so I train my rear delts 2x a week.
My favorite rear delt exercise is face pulls. If you're first starting out I recommend sitting in the cable rows and using the ropes to really focus on the rear delts. You can also use bands. Make sure to keep your elbows out, away from your body to really focus on your rear delts. -Single arm bent over rear delt row. Keep your back flat and almost parallel to the floor. Again keep your elbows out to target your rear delts. -Cross cable rear delt flys. -Can be done single arm also. -Dumbbell incline bench reverse flys. -face the bench *Rear delts are much smaller than the rhomboids and traps, which means if you're doing too much weight they will likely take over. Rear delts originate on the scapula and insert on the bone of the upper arm. So they are responsible for movement of the arm whereas the rhomboids and traps originate on the spine and insert on the scapula, moving the scapula. If you have a hard time activating your rear delts, think about your scapula, they should remain in place throughout the movement. In contrast, if you're trying to target your back muscles, squeeze your scapula together.
Feel free to ask anything fitness related I love talking about it.
Thanks @shann_maryy for recording for me.
#swolemates #gymshark #gymsharkwomen #sponsormeplease #onaquest