In the first installment, I tackled the middle deltoid muscle which along with the rear deltoid seems to be missing in action with a lot of beginner bodybuilders and even guys who've been in the gym for years.
Let's take a look at the rear delts and see what we can do to build the most stubborn muscle in the body.
One of the reasons why the rear deltoids are difficult for many exercise enthusiasts is because it's easy to compensate for its lack of training with the front and middle deltoids.
There are three exercises that will target that son of a gun and make it scream for mamma.
The posterior deltoid dumbbell raise - Start in a seated position with your feet firmly planted on the floor.
Pick up two dumbbells with both hands.
Keep the weights light on the first set for a good warm up.
Bend your body over until your torso is roughly parallel to the ground or slightly above it.
At this point your chest should almost be touching your thighs.
You will be breathing in at this point and getting ready to execute the move.
Raise the dumbbells in a controlled fashion, with both hands using your elbows and shoulders.
Bring them out and away from your body.
Raise the dumbbells to your sides until they are parallel with the upper back.
At the top of the movement, pause for a second and increase the contraction then slowly lower the weight to your starting position.
Dumbbell Lateral Inline Shoulder Raise - Here's a dumbbell isolation shoulder exercise that can be done by lying down on an incline bench.
Place your upper body on the bench and place one foot on the floor.
With one hand holding a dumbbell, take the starting position with the dumbbell arm over your body and parallel to the floor.
Bring the dumbbell upward in an arch until you can feel the burn in your top and rear deltoids.
Keep your elbow in a flexed posture; without locking it.
There should still be a little tension left in your shoulder so get in the extra contraction at this point.
Slowly begin to lower it back to the starting position.
Machine Pec Deck for the rear deltoids - Take a seat on a Pec Deck machine facing the back pad.
Either grasp the handles or place your arms behind the arm pads.
Bring your arms back as far as comfortable and hold.
Reverse the movement on the way back.
Unfortunately most of the home versions of universal gyms don't have a peck deck wide enough for this exercise.
If you are fortunate enough to have a full blown pec deck machine at home, you can benefit from this workout.
An alternative is the seated dumbbell fly.
Hold two dumbbells in your hands with your arms up at shoulder height.
Your fists are facing each other with the dumbbells touching.
Bring your arms back as far as comfortable while avoiding locking your elbows.
You'll feel the tension in your front and rear deltoids.
At this point, contract your muscles for a moment and return to the start position.
You won't need heavy weights for this.
Use progressive resistance to improve the strength of the rear delts.
There aren't too many exercises to develop the rear deltoid.
Take your time and treat this one as a special case in order to develop symmetry in your shoulders.
Be sure to switch up exercises to keep the muscles adapting and growing.
Use cables and free weights to alter workout intensities.
End of part 2