Bosu- Strength Training-Series 38

Exercise for Posterior Deltoid Muscle

The posterior deltoid is the smallest of the deltoid muscles. It is also the most important muscle to help give you the 'rounded shoulder' look.
Posterior Deltoid Function

The function of the posterior deltoid/shoulder muscle is for shoulder extension, transverse extension, transverse abduction and external rotation.

Posterior Deltoid Origin

The origin of attaches onto the inferior edge (spine) on the scapula.

Posterior Deltoid Insertion

The posterior deltoid muscle inserts onto the deltoid tuberosity of the humerous.

Posterior Deltoid Training

There are not too many exercises to train the posterior deltoid. Make sure to switch between cables and free weights to change intensities on the muscle.

What if I have fatty Posterior Deltoid? What exercises can I do to reduce fat on my Posterior Deltoid Muscle?

Spot reducing is a common conception to reduce the fat on a specific area.
Posterior Deltoid. You cannot spot reduce, but you can: Follow six rules to nutrition, complete a ciruit training program 4-5 days a week to reduce your overall body fat and eventually reduce the fat in your Posterior Deltoid. In other words, specifically exercising your Posterior Deltoid will not directly decrease the overall fat around the muscle.

Posterior Deltoid Squeeze
Position: sit on Bosu.

Works on Posterior Deltoids, Rhomboids, Trapezius.

Sit on the Bosu, holding a dumbbell in each hand, and lean forward from your hips. Maintain a straight back with abdominals tight, and your head in a neutral position as you lean forward. Place your hands under your legs and slightly behind your heels. Lift the weights out to your sides, keeping your elbows bent and pointing towards the ceiling. Imagine a string is attached to your elbows and the ceiling, and it is pulling your elbows upward. Keep your wrists strong and in neutral position. As you reach the end of your upward & outward movement, squeeze your shoulder blades together to increase the activity of your rhomboid muscles. Your rhomboids are very important muscles for maintaining correct, upright posture and are vital muscles to work. They help prevent rounding of the upper back and are the opposing muscle group for the pectorals. Exhale as you lift up; inhale as you return to the starting position.