Joey Vaillancourt Fitness
Muscle Group Training

The 3 Best Exercises For Your Rear Shoulders

October 6, 2010 by Joey Vaillancourt · 4 Comments 

In this video, I will share with you three very important exercises to develop your rear shoulder muscles and gain muscle fast.

Often times people seem to neglect working their rear shoulders which will result in a muscular imbalance and will not fully develop the shoulder muscles.

The shoulder consists of the front head, the side head and of course the rear deltoids.

To ensure a full muscular shoulder development, you need to include proportional work on each part of the shoulder.

Most people are weakest in their rear shoulder and therefore the weight that is used for this particular exercise should be considerably less than what you would use when working beside deltoids and the front deltoids.

Here are the three exercises that will specialize on their rear deltoids development.

Standing fixed arm cable pulldown:

To perform this exercise properly ensure that you keep your arms fixed and focus on the contraction in your rear deltoids when pulling the cable downwards to ward your body.

Bent over rear cable raises [single arm]:

Using a cable from the low pulley position and with a fixed arm slowly perform are rear cable raise and focus on contracting your rear deltoids while performing this exercise.

Do not use too much momentum but rather focus on using a lighter weight that allows you to really feel the muscle being worked.

Bent over dumbbell swing backs:

If this exercise is similar to the rear cable raises that we just mentioned above however in this particular exercise you will have the chance to use a heavier weight and take advantage of using a little of momentum.

After getting into position by Bending over in keeping a flat back and having a dumbbell in hand start the movement by raising the weight up buyer side all away to the top point when the dumbbell has reached parallel to your hips.

Pause for a second and then slowly lower the weight back down under good control.

Be sure that at the bottom of the movement you stop short from your starting point so that you keep the tension on your rear deltoids.

By including these three specialization exercises at the end of the shoulder workout after performing compound movements in the beginning you will start to see an increase in size in your rear shoulder development.

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