How to Build Shoulders Rear Deltoid

During summer time or on different occasions when I see guys who typically have worked out there is one thing in all of them - they lack that rear part of their shoulders. This is getting especially easy to see when they have bigger shoulders.

As everyone is asking how to build shoulders they tend to miss the rear part. Without it the shoulder don't look complete. It is one of those little parts that is not big and not very easy to grow so people skip it.

My advise is to keep 1-2 sets for it when training shoulders so you won't have that missing feature which most guys do when they build shoulders. Keep the overall shape.

Here are my favorite exercises for rear deltoid:

* Basic rule: start with little weight first. This is very little muscle you can overload it pretty easy.

1. Bent Lateral Raise. Use this line on incline bench. Lie on face on the bench and put our arms in front of you almost locked (never lock your arms and legs for safety reasons). Then raise them on both sides without bending the elbows. You should feel the tension in your rear shoulders.

2. Sword pulling. Ok, the name is lame but it is exactly what it looks like. This actually is quite good exercise to build shoulders. Take one light dumbbell. Lie sideways on a bench. With your upper hand put the dumbbell down in front of you. It should be positioned near your opposite part of the waist.

Now raise the dumbbell so it makes semi circle movement until you extend your arm to the max almost behind your back. Do it slowly to avoid over-extension! The movement is very similar to pulling a sword.

3. Bent Cable Pull. For this you need lower cable machine. Position yourself sideways to the machine and take the cable with your outer arm. Now bent (and even kneel a little for better stability). The arm holding the cable (your outer arm) should be relaxed. The cable should keep it straight in front of your chest. This is your starting position.

Now pull the cable with very little bending of the elbow until your arm is almost extended to maximum. Then return slowly. This is one rep.

Keep in mind those exercises are difficult at the start. Try first getting the movement clear so you can build shoulders without risking injury. Always warm your shoulders well before training them.

Adding those exercise to your workout will ensure that your rear deltoid will not fall behind. Otherwise you might find yourself having one of those non-complete shoulders. Don't be that guy!