Here’s a great exercise to isolate the rear shoulder muscles without forcing the trapezius muscles to overcompensate. You can start with this exercise if you want to:

pre-exhaust them before training your shoulders or

use it towards the end of your workout as a finishing exercise or

incorporate it into your back workout.

If your rear deltoids (shoulders) are lagging behind (which is pretty common), then training them twice/week will help build them up. You can train them on your shoulder day as well as back day. Or if you have a filler day that hits your weaker groups, then this is a great one to incorporate. These muscles respond well to higher repetitions (in the 12-15 range), but its good to throw in a random set or two of heavier weight for less reps to build up strength in that area.

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