How to practice dumbbell exercises for the posterior deltoid muscle bundle

The posterior deltoid muscle bundle can be trained through targeted movements such as dumbbell bending and side lifting, dumbbell reverse flying, dumbbell bending and rowing. These actions can effectively stimulate the growth of posterior bundle muscle fibers, and attention should be paid to weight control to avoid compensation.

1. Bend down and lift the dumbbell horizontally.

Lean forward at a 45 degree angle to keep your back straight, hold the dumbbell with both hands and let it hang naturally. Bend your elbows slightly to both sides and lift it to shoulder height. After contracting at the peak for 1 second, slowly lower it. This action directly stimulates the posterior deltoid muscle. It is recommended to choose a weight that can complete 12-15 repetitions to avoid excessive involvement of the trapezius muscle. Keep the core tight during training to prevent the waist from borrowing force.

2. Dumbbell Reverse Flying Bird

Lying prone on a training bench tilted at 30 degrees, with the chest pressed against the surface of the bench, holding the dumbbell with both hands and extending the palms towards the sides, feeling the contraction of the posterior bundle and lifting the arms to a horizontal position. Maintain scapular stability during the movement and avoid shrugging. This action can isolate the training hindquarters and is suitable as a finishing training group.

3. Bow down with dumbbells and row a boat

Bend down with both feet shoulder width apart and hip flexion, hold the dumbbells with both hands and lift them up along the thigh direction to the abdomen, with the elbows pulling the scapula back and up. This composite movement can synchronously strengthen the posterior muscles and upper back muscles, while keeping the trunk angle fixed and avoiding using inertia to complete the movement. Suggest using moderate weight for 3-4 sets of training.

4. Dumbbell face pull

rope or elastic band is more effective as a substitute for dumbbells, but the dumbbell version can be completed in a sitting position. Hold the bell with both hands, bend your elbows, and pull towards your face, focusing on controlling the force exerted by the posterior bundle to make the upper arm and torso at a 90 degree angle. This movement can improve round shoulder posture, with 12-15 repetitions per group helping to enhance the endurance of the posterior muscles.

5. Lie down and stretch the dumbbell backwards.

Lie down on the edge of the bench, hold the dumbbell with both hands, straighten it up, slowly lower it to the back of the head, and then retract to the starting position. Maintain slight flexion of the elbow joint throughout the entire movement, and control eccentric contraction during descent. This variant action stimulates the posterior bundle from multiple angles by changing the direction of gravity, making it suitable for mid training.

The posterior deltoid muscle belongs to the small muscle group, and it is recommended to schedule specialized training twice a week, selecting 3 movements each time to complete 3-4 groups. Before training, it is necessary to fully warm up the shoulder joints to avoid using excessive weight that may cause movement deformation. Combined with protein supplementation and a 48 hour recovery cycle, it can effectively improve the weakness of the posterior bundle. If there is shoulder joint bounce or pain, the training should be stopped immediately.