Bringing Up The Rear ....Delts That Is!

My shoulders are fast becoming one of my favorite muscle groups to work on at the gym.  Perhaps in part because I've finally lost enough body fat that the muscle definition is beginning to show in this area, and also I focus on it twice a week along with other muscle groups in workouts. This muscle actually consists of three small muscles, the anterior (front - red in picture below), the medial (middle - green in the picture below) and the posterior (rear - blue in the picture below).  The use of light weights and high repetitions are recommended to yield the best results.

 

 

There are many exercises, both machine and free weights that are beneficial in building this area.  Typically the anterior delt gets more attention, as 'pressing' exercises work this one....bench press and overhead press are two examples.  Attention to the rear muscle is important so the development is not out of balance, if that happens, then the over development of the anterior delt will pull your shoulders forward...not a pretty picture.  Personally, I really like the exercises that hit the posterior delt....which is typically any of the rowing movements...machine or free weight.  

 

Other posterior exercises would include: bent over lateral raise (*), seated or standing lateral raise, lateral raise on an incline and/or flat bench, rubber band reverse flyes (good resistance exercise), face pulls, one arm dumbbell rows (bent over), standing cable reverse flyes (*), and several others.  You can use a search engine to bring up videos and visuals on performing these movements if you are not familiar with them. (* signifies single joint exercise - do 8 to 10 reps, not too heavy on the weight, and take each set to muscle failure for best results)

 

I think most of us would agree that when lifting weights, we like to get the most bang for our exercise buck....that being said, back exercises followed by rear delt exercises will accomplish this.  The rear muscle can typically be isolated with machines, cables and dumbbells. Unilateral (one arm) versions allow for greater range of motion and intensity.  Don't allow momentum to get carried away...focus on form....sloppy doesn't get it.  Each time you work your delts (or any muscle group for that matter), reverse the sequence....if you work anterior first, next time work them last.  When your energy levels are highest, whichever delt head you work first will improve the fastest.

 

This muscle group, I think is very attractive when it's in shape....even and especially for gals, as 'jell-o' arms are unattractive.  I do not have the genetics to develop large or bulky muscles anywhere on my body, but seeing shapely arms, I think is very sexy.  It's easy to ignore this area, especially for women and in the cooler months when we wear long sleeves, but it is also, in my opinion not that difficult to get response here.  Paired with the biceps and triceps in the same condition, it is definitely a body part that you'll love to show off during those warmer months! Start now, it's a goal you can certainly reach.