Posterior Deltoid
WITH M1
Lever Lying Rear Lateral Raise
Instructions
Preparation
- Lie on machine with chest against padding. Position arms between padded lever arms with elbow below shoulders.
Execution
- Pull arms up until elbows are beyond back. Return and repeat.
Comments
- Upper arm should travel in a perpendicular path to the torso. At the lower portion of the exercise, keep elbows pointed outward below shoulders. At the upper portion of the exercise, keep the elbows pointed outward to the sides of the shoulders.
Muscles
Target: The primary muscle intended for exercise.
- Deltoid, Posterior (Shoulder (Rear), Rear Delts)
Synergists: A muscle that assists another muscle to accomplish a movement.
- Infraspinatus (Rotatory Cuff, Back)
- Teres Minor (Rotatory Cuff, Back)
- Trapezius,
Middle (Back (Upper), Traps)
- Trapezius, Lower (Back (Middle), Lower Traps)
- Rhomboids (Back (Middle)
Stabilizers: A muscle that contracts with no significant movement to maintain a posture or fixate a joint.
- No significant stabilizers
WITH M3
Cable Rear Delt Row
Instructions
Preparation
- Sit slightly forward on bench or platform. Grasp cable bar attachment with an elbow width overhand grip. Straighten lower back upright and slide hips back so knees are slightly bent.
Execution
- Pull cable attachment toward neck, elbows up out to sides until elbows travel slightly behind back. Keep upper arms horizontal, perpendicular to trunk. Return until arms are extended and shoulders are stretched forward. Repeat.
Comments
- Elbow width is determined when elbows are raise at height of shoulders out to sides. The relatively powerful Latissimus Dorsi becomes involved:
- if upper arm travels closer than perpendicular to the trunk
- if torso is positioned forward beyond vertical
Muscles
Target: The primary muscle intended for exercise.
- Deltoid,
Posterior (Shoulder (Rear), Rear Delts)
Synergists: A muscle that assists another muscle to accomplish a movement.
- Infraspinatus (Rotatory Cuff, Back)
- Teres Minor (Rotatory Cuff, Back)
- Deltoid, Lateral (Shoulder (Side), Side Delts)
- Trapezius,
Middle (Back (Upper), Traps)
- Trapezius, Lower (Back (Middle), Lower Traps)
- Rhomboids (Back (Middle)
- Brachialis (Arm (Side), Lower Biceps)
- Brachioradialis (Forearm (Upper-outer), Supinator longus (out dated))
Stabilizers: A muscle that contracts with no significant movement to maintain a posture or fixate a joint.
- Biceps Brachii (Arm (Front), Biceps, Biceps Cubiti)
- Erector Spinae (Lower Back)
- Hamstrings (Thigh (Rear)
- Gluteus Maximus (Butt, Hips (Rear), Glutes)
- Adductor Magnus (Inner Thigh)
