What is the rear deltoid?
The deltoid is divided into the anterior, middle and posterior bundles.
The posterior bundle is the easiest to be overlooked, but it is precisely the key to determining the three-dimensional sense of the shoulder.
From an anatomical point of view, the rear deltoid originates from the acromion of the scapula and ends at the deltoid tuberosity of the humerus.
It is mainly responsible for the horizontal abduction and external rotation of the shoulder joint.
In short, a well-developed rear deltoid can make you:
⛏ More layered when viewed from the side
⛏ Wider when viewed from the back
⛏ The overall shoulder is rounder and fuller
How to use dumbbells to exercise the rear deltoid?
Weight selection
⛏ Beginners are recommended to choose 2-5kg to start
⛏ Intermediate levels can choose 5-8kg
⛏ Note: The rear deltoid is generally weak, so don't be greedy for weight
Movement speed
⛏ Lift up for 2 seconds
⛏ Peak contraction for 1 second
⛏ Lower for 3 seconds
This rhythm can stimulate muscle growth to the greatest extent
Training frequency: It is recommended to train the rear deltoid 2-3 times a week, 8-12 sets each time
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