![]() By strengthening the rear delts your shoulders will tighten up your upper back and help to straighten up your posture. Better Posture: We spend so much of our time these days either sitting for too long staring at screens with our heads down looking at our phones or hunched over at our desk working(playing) on the computer.Here's a look at a few other benefits to doing rear delt exercises: ![]() Performing rear delt exercises with dumbbells have a number of benefits such as gaining strength and muscle mass and improving bone density in the shoulder. You will see these body positions displayed in the 12 best posterior deltoid dumbbell exercises below. Other body positions that will target the rear delts with dumbbells can be lying on your side while externally rotating at the shoulder or lying face down then externally rotating the shoulder or bringing your arms up and away from your body. The best way to target the rear delts with dumbbells frequently include exercises where you will be hinging forward at the hips if standing or bending over if sitting. How Do You Hit Rear Delts With Dumbbells? The rear delts are involved in many pulling exercises and it acts as a stabilizer during pressing movements like the overhead press. It is also responsible for external rotation of the shoulder. The main function of the rear delt is the action of moving the shoulder in horizontal abduction where the shoulder is internally rotated or shoulder extension when extending the arms behind the hips. The origin of the rear delt is at the inferior border of the scapula and spine with insertion in the deltoid tuberosity of the lateral humerus. It lies over the glenohumeral joint creating the rounded curve of the shoulder. The deltoid muscle is triangular shaped getting its name from the location posterior or back and the Greek letter delta, as it’s shaped like triangle. The posterior deltoid A.K.A the rear delt is the rear muscle of the three headed deltoid muscle. Rear delts help to keep an upright posture so that you're not hunched over and are also activated in movements like reverse flys where the arms are moving behind the body. Posterior Deltoid or Rear Delt: Located at the back of the shoulder and upper arm it enables us to laterally rotate and extend our arms.Medial/lateral Deltoid or Side Delt: Found on the side of your upper arm, this muscle helps us to abduct our arms in exercises such as lateral raises.Exercises like front raises and pushups rely on the anterior deltoid. ![]() ![]()
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