We are searching data for your request:
Upon completion, a link will appear to access the found materials.
Strengthening your rear deltoids and rhomboids help ensure that you're able to maintain proper posture. The rear deltoids are located at the very back of your shoulders and are responsible for pulling your upper arms back, while the rhomboids are set between your two scapula bones, which allows them to pull the scapula bones together and keep your back straight. During many movements, the rear deltoid and rhomboids work together, and thus you can develop them both at the same time.
The rear deltoids and rhomboids are smaller muscles that are recruited during larger, compound weight training exercises, like bent-over rows and lat pulldowns, but you can better isolate them for strengthening with smaller exercises. Because they're smaller exercises, you'll be using relatively light weights. Choose a weight that causes your muscles to become fatigued at the end of each set. Do your rear deltoid and rhomboid workout two days per week with two days off between, and perform each exercise for three sets of 12 to 15 repetitions.
Lying Rear Delt Raise
You'll need a single dumbbell for the lying rear delt raise. Lie on your side with the hand of your top arm holding the dumbbell. Hold your top arm out in front of you so that it's perpendicular to your body, with your palm facing down. While keeping your elbow straight, raise your arm toward the ceiling. Continue until your arm is vertical, and then lower your arm back toward the floor, stopping just short of it making contact, and then repeat. Switch arms once you're finished with the set.
To do the reverse fly, sit on the edge of a bench with a dumbbell in each hand. Bend forward at the waist so that your torso is parallel to the floor with your arms hanging down and your palms facing each other. Keep your elbows mostly straight as you lift your arms up and out to your sides until they're parallel to the floor. Your palms should be facing the floor at the top position. Lower your arms to return to starting position.
Aquamans work the rhomboids more than the rear deltoid. Lie on your stomach on a mat with your legs straight and your arms down by your side. Squeeze your shoulder blades together and lift your shoulders and chest off the mat. Hold at the top position for a few seconds and then slowly lower yourself back to the mat.
Rear Delt Rows
Rear delt rows are performed on a cable pulley unit and from a seated position. It's similar to a seated row, except for how you hold your arms. Sit at the unit and grab the handles in front of you. Sit tall as you pull the handles to your chest, all the while keeping your elbows up so that they're level with your shoulders. Slowly extend your arms to return to starting position and then repeat.
Developing strength in your rear deltoids and rhomboids will help correct and prevent protracted, or hunched over, shoulders. According to ExRx.net, when the shoulders are pulled forward and the inside of the scapulas protrude, there's an increased risk of shoulder injury. Rhomboid weakness is associated with the scapulas protruding from their center, while rear deltoid weakness is associated with the shoulders being pulled forward.