Every dude wants big shoulders. Just like everything that’s worth having doesn’t come by easily, fuller and rounder shoulders aren’t either. Now, like every other guy, you perform every damn shoulder press variation that there is. Lateral and front raises, shrugging off all those heavy dumbbells, you do everything you have seen the bigger dudes doing. Still, your shoulders are underdeveloped. What is it that you aren’t doing? Well, it’s actually your rear deltoids that aren’t fully developed that prevent the 3D deltoid look.
Rear Deltoids? Nobody Cares About That!
Majority of the lifters skip training their rear deltoids. That is a sad truth. Here is a reality check: an under-developed rear deltoid will never allow your back to look impressive enough. In fact, in some extreme cases, weak rear deltoids can also lead to postural issues. For instance, a rounded upper back is not uncommon amongst lifters. Although there are several exercise variations to train the rear deltoid, there’s one variation that trumps all and it’s called the ‘Face-Pull’.
A Little About Origin, Insertion, And Function Of Rear Deltoids
Rear deltoids originate from the inferior edge of the scapula blade and inserts at the lateral head of the humerus. The basic functions of the rear deltoids are transverse elbow abduction, shoulder extension, shoulder transverse extension, and shoulder external rotation. Well, enough of the science, now let’s jump into the exercise.
The Face Pulls
Face pulls is a dynamic exercise and one of the most effective tools to target your rear deltoids. You can incorporate this exercise either on a shoulder day or on a back day (can also do it on both the days). Primarily it works your rear delts and the rhomboids. Moreover, your forearm muscles and the rotator cuff also get to do decent amount of work.
Steps to perform face pull exercise:
1. Stand in the front of the pulley machine, while keeping your chest puffed out.
2. Grip the ropes attached to cables with a neutral grip (palms facing each other).
3. Pull the rope towards your upper chest while keeping your elbows abducted.
4. Keep your elbows and wrists in line with your shoulders every time you pull. Do not drop your elbows down below your shoulder line.
5. Keep the angle of the cable either at 180 degrees (in the line of your shoulders) or 30-45 degree high.
6. Contract your rear deltoid in every single rep.
7. Go for 8-12 reps for at least 3-5 sets.
Rachit Dua is an advanced K11 certified fitness coach for general and special population (people with medical issues, old age people, pregnant women, and children) and a certified sports nutritionist. You can get in touch with him facebook and Instagram.
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Source of news : Mensxp