Optimal Training For Your Deltoid Muscles

Did you know that your shoulder muscles are comprised of 3 main muscles. The anterior (front), medial (side) and the posterior (rear) deltoid. How many of you solely focus on working the front deltoid and you don't even realise it? Did you know that when you lift above your head you recruit your front deltoids? When you bench press did you know that you also recruit your front deltoid muscles?

The point I am trying to make is how many of you focus on the front and forget to work your rear deltoids? Your rear deltoids are responsible for pulling the shoulder back and correcting posture. If you have tight chest muscles and your shoulders roll forward then you need to work more of your rear deltoid muscles. Work this muscle by performing a rear cable pull which really isolates the muscle.

Check your posture and make sure you are working your rear deltoid muscle to maximise your shoulder sessions!!

About the Author

Job Role Nutritional and Fitness Advisor Qualifications Premier International Diploma in Personal Training, Nutrition and Sports Massage Therapy Scott has always been active growing up being involved in different sport teams and individual sports such as boxing and Jiu Jitsu. It wasn't until Scott dislocated his left knee during a Jiu Jitsu Competition when he developed a new passion which was going to the gym. Scott studied an International Diploma in Personal Training, Nutrition and Sports Massage Therapy which he has used for over 8 years in the Fitness Industry. Scott has been successful in his field in the UK and in other countries of the world. He has helped many people achieve their goals in Fat Loss, Weight gain, Hypertrophy and other areas of Health and Fitness. Scott is very passionate and is a big motivator who is going to provide you with expert advice and looks forward to helping you with your goals. There is more to see of Scott as he will be competing in Fitness Modelling competitions this year and next so keep a look out for him.


  • Razvan

    Good article ! Even If easily known by anyone that goes into the gym, few really do that.

    • Scott Riches
      November 26, 2013 Scott Riches

      Thank you for the kind words! I agree it is something people know about but not many do, hopefully more will once they read this :)

  • shawn hardy
    November 26, 2013 shawn hardy

    laying down on a bench and working the rear delts ( duel cable ) is better then stood. there is not so much pull forward/off balancing. i usually do this exercise 3 sets to failure

  • Craig Harris
    November 26, 2013 Craig Harris

    Skipping rear delts is as bad as skipping leg day. The rear delts can give the shoulder a great shape if trained properly

    • Scott Riches
      November 27, 2013 Scott Riches

      Agreed Craig but you will be surprised with how many people do not work their rear delts. Crazy huh? Thanks for the post :)

  • Rashad

    Hello! This post could not be written any better! Reading this post reminds
    me of my good old room mate! He always kept chatting about this.
    I will forward this post to him. Fairly certain he will have a good read.
    Thank you for sharing!

Post a Comment

Please wait...