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Strength-Training Exercises for Shoulders & Neck » Deltoid, Posterior



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Dumbbell External Rotation, Bent-over
target muscles: Infraspinatus,  Deltoid, Posterior    type: auxiliary

rotate upper arms until forarms point forward. Return and repeat. read more

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(1 user rating)
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views: 59141

Lever Rear Delt Row, T-Bar, Bent Over
target muscles: Deltoid, Posterior    type: basic

up, with upper arms perpendicular to torso, until elbows pass shoulders. Bring shoulder blades together. Return, keep arms slightly flexed, repeat. read more

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(2 user ratings)
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views: 22214

Dumbbell Reverse Fly, Seated, Bent Over
target muscles: Deltoid, Posterior    type: auxiliary

raise both arms until dumbbells reach height of shoulders. Return and repeat. read more

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(2 user ratings)
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views: 46000

Dumbbell Rear Lateral Raise, Incline, One Arm
target muscles: Deltoid, Posterior    type: auxiliary

up until upper arm is parallel to floor or slightly higher. Return and repeat. read more

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(3 user ratings)
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views: 23891

Cable Rear Delt Row, Seated
target muscles: Deltoid, Posterior    type: basic

upper chest until elbows pass torso. Bring shoulder blades together. Keep elbow up and upper arms parallel to floor. Return, keep arms slightly flexed. Repeat. read more

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(1 user rating)
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views: 28066

Cable Reverse Fly, Standing
target muscles: Rhomboids,  Deltoid, Posterior    type: auxiliary

behind in circular motion until elbow are behind back. Bring shoulder blades together. Return and repeat. read more

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(7 user ratings)
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views: 171656

Smith Press Bent-over Shoulder Row
target muscles: Deltoid, Posterior    type: basic

toward chest until elbows pass torso. Let elbows point outward. Return, keep arms slightly flexed and repeat. read more

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(1 user rating)
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views: 16105

Lever Butterfly Reverse
target muscles: Rhomboids,  Deltoid, Posterior    type: auxiliary

behind in a circular motion until elbows are behind back. Bring shoulder blades together. Return and repeat. read more

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(5 user ratings)
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views: 131785

Dumbbell Shoulder Row, Bent-over
target muscles: Deltoid, Posterior    type: basic

upward by flexing rear shoulders and back. Bring shoulder blades together. Keep upper arms perpendicular to body and let forearms point down. Return, keep arms slightly flexed and repeat. read more

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(2 user ratings)
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views: 36586

Dumbbell Rear Delt Raise, Lateral Position
target muscles: Deltoid, Posterior    type: auxiliary

up above shoulder until perpendicular to floor. Return and repeat. Continue with opposite side. read more

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(1 user rating)
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views: 17643

Dumbbell Reverse Fly, Bent-over
target muscles: Deltoid, Posterior    type: auxiliary

to sides until elbows are slightly higher than shoulders. Keep upper arms perpendicular to body and elbows pointing up. Return and repeat. read more

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(7 user ratings)
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views: 244165

Dumbbell Reverse Fly, Prone
target muscles: Deltoid, Posterior    type: basic

upward to sides by flexing back and shoulder blades. Keep arms slightly flexed. Return and repeat. read more

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(2 user ratings)
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views: 37261

Cable Rear Delt Row, Supine
target muscles: Deltoid, Posterior    type: auxiliary

toward floor. Keep upper arm perpendicular to body and let elbow be bent. Return, keep arm slightly flexed and repeat. Continue with opposide side. read more

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(0 user ratings)
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views: 12021

Cable Reverse Fly, Standing, One Arm
target muscles: Deltoid, Posterior    type: auxiliary

behind in a circular motion until elbow is behind back. Pull shoulder blade backward. Return and repeat. read more

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(0 user ratings)
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views: 21327

Lever Rear Delt Row, T-Bar
target muscles: Deltoid, Posterior    type: basic

up, with upper arms perpendicular to torso, until elbows pass shoulders. Bring shoulder blades together. Return, keep arms slightly flexed, repeat. read more

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(0 user ratings)
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views: 10670

Cable Rear Delt Row, One Arm
target muscles: Deltoid, Posterior    type: auxiliary

toward height of shoulder while keeping upper arm prependicular to torso. Return, keep arm slightly flexed. Repeat. Continue with opposite side. read more

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(0 user ratings)
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views: 14180

Cable Rear Lateral Raise
target muscles: Deltoid, Posterior    type: auxiliary

to sides until elbows are slightly higher than shoulders. Keep upper arms perpendicular to torso and elbows slightly bent. Return and repeat. read more

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(0 user ratings)
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views: 25137

Cable Rear Lateral Raise, Supine
target muscles: Deltoid, Posterior    type: auxiliary

down to sides until elbows reach height of bench pad. Keep elbows slightly bent and hold upper arms perpendicular to torso. Return to starting position and repeat. read more

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(0 user ratings)
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views: 14479

Lever Rear Delt Row, Seated
target muscles: Deltoid, Posterior    type: auxiliary

back, move elbows behind and pull shoulders backwards while upper arms remain prependicular to torso. Return, keep arms slightly flexed to maintain tension. Repeat. read more

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(0 user ratings)
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views: 15802