The deltoid muscle is commonly known as the "tiger head muscle" because its shape protrudes from the upper arm, resembling a tiger head, and the well-developed deltoid muscle is relatively large and looks very powerful, so it is also A symbol of strength. Training the deltoid muscles can increase shoulder width. (Shaping training tutorial, teach you how to train shoulders.)

The deltoid muscle is divided into front bundle, Middle beam and rear beam. I introduced you to the exercise methods of the front and middle beams before. Today I will introduce to you 7 exercises of the rear beams.

(1) Reverse butterfly machine shoulder expansion: It is the best action to exercise the rear deltoid muscles. Compared with dumbbell shoulder expansion, it can eliminate unnecessary pressure. back, reducing the chance of injury.

(2) Standing side raise: The most commonly used movement for back shoulder training, it only needs dumbbells, which is convenient and applicable.

(3) Sitting bent over side raise: back shoulder The most common exercises can be done with the help of dumbbells.

(4) Prone lateral raise: for back shoulder exercise Most of the movements can be done with dumbbells, which is convenient and applicable.

(5) Cable machine bent over side raise: imitate dumbbell bent over on the cable machine Standing lateral raises are also a good way to train the rear deltoid muscles.

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(6) Barbell behind-the-neck press: It is a comprehensive muscle exercise, and the muscles involved include the shoulders and back. Therefore, it is more suitable as a supplementary action for special exercises of the rear deltoid muscles, but should not be used as a supplementary exercise. Main exercises.

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(7) Barbell back shoulder row: There are various types. It is more difficult to do standard movements, and the classic row to exercise the back The movements are relatively similar, so it is necessary to strictly distinguish and standardize the movements. (Shaping fitness plan, teach you how to exercise your back.)< /span>

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