Recommended rear deltoid exercise method: cable side pull !

Everyone is focusing on the facial muscles measured in front of the shoulders! Muscle exercises for the back of the shoulders and upper back are often neglected. Strong and full back shoulder muscles will make your figure more three-dimensional, allowing you to have beautiful shoulders whether viewed from the front, side or back!

Today I will introduce to you a simple and easy-to-operate action to help you strengthen the posterior shoulder muscles: rope pull-down!

This is a great move, simple and easy to learn, especially for beginners, and for experienced trainers you It can be used as a daily auxiliary training or warm-up action!

In addition to tensioners, you can also use elastic bands as resistance to perform movements!

How to do it?

1. Oriented Stand on the tensioner, adjust the roller skate to the highest position, and grab the cable with both hands!

2. Bend the elbow slightly, fix the elbow, draw the shoulder inward and pull the arm down!

Pull down to a position where the upper arm is nearly parallel to the ground and hold for a second! Try to tighten your shoulders and feel your upper back and rear deltoid muscles tighten! Then restore with control!

4 groups of 10-15 pieces each.

Notes:

Use the clamping method of pulling the shoulders inward to the side to tighten the cable outwards, instead of simply benefiting the arms!

At the top of the movement, you will feel the continuous tension in your entire back shoulder!

One ​​trick during movement is to keep an eye on your elbows and let them guide your movements!

Choose the appropriate weight. This is a single-joint action and is not suitable for heavy weight training. You need to focus on the target muscles. Feel it!