How Do I Choose the Best Posterior Deltoid Workout?

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  • Written By: Erik J.J. Goserud
  • Edited By: PJP Schroeder
  • Last Modified Date: 30 June 2019
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Whether you want to get ripped, build strength for a particular sport, or just get in better general shape, there are many varieties of the posterior deltoid workout that can help you achieve your goal. In order to find out which posterior deltoid workout is right for you, you first need to determine your specific goals. There are many types of workouts for each muscle and muscle group, so you should try a few out and determine your favorite.

It is also worth noting that most experts recommend a variety of workouts. Even if two exercises target the same area, slightly varying their movements can work different small and supporting muscle groups and also act to keep workouts fresh and exciting. A general rule is that lower repetition exercises with greater weights are more effective for explosive strength, while more repetitions and sets with lower weights target slow-twitch, endurance muscle fibers.

Knowing a bit about the muscle you hope to work on is beneficial for a variety of reasons. The deltoid is located in proximity to what most people refer to as the shoulder. There are many muscles that support the deltoid's action, and the deltoid also acts as a support to many shoulder-related movements as well. Shoulder elevation, rotation, and extension all call heavily on the deltoid.


It is obvious then, that a good posterior deltoid workout, or back deltoid workout, involves such movements. Any good workout requires stress and repetition. Stress usually comes in the form of weight, or resistance, while repetition refers to repeating the process.

One example of a posterior deltoid workout is the lateral raise. The lateral raise involves moving the arms from a forward position to a more posterior position. This exercise can be thought of as the reverse motion of a pectoral fly and can be done in many settings. Some settings include seated, flat bench, or inclined on a bench press.

One you have identified a couple of workouts you wish to pursue to harness the true power of your deltoids, it's time to match them to your goals. If you are going for all-out strength, try challenging yourself heavily to the point where you can only do a few reps. Repeat this for a couple sets. If you are looking for more lean muscle mass or a greater amount of calories burned, aim for more of the endurance route.

Picking a posterior deltoid workout that fits your goals and lifestyle can be overwhelming if you know nothing about muscle building. If you find yourself in this situation, do not panic, but do consult the help of a professional. Athletic trainers, bodybuilders, and kinesiologists all may be able to point you in the right direction. If you are short on funds, explore reputable sites on the Internet for inspiration.



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