How to Use Rear Delt Machine

While the front and medial heads of your deltoid often get targeted in various exercises, the rear deltoid seems to get lost in the shuffle, due to it being a small muscle that is difficult to target. Fortunately, there are ways to get around this to ensure you are working your rear deltoids properly. The rear delt machine provides a smooth, concentrated motion that allows for a maximum squeeze at the end of each repetition. Hitting this often neglected area will add another dimension to your shoulders and give it that 3-D look. Read on to learn how to use the rear delt machine.

Instructions

Difficulty: Moderate

Things You’ll Need:

• Rear delt machine

1. Adjust the seat settings so that your neck is at the top of the pad.
2. Sit on the machine with your chest on the pad. The opposite direction is involved with working your chest.
3. Grab the handles on each side so that your palms are facing inward. Keep your elbows and hands slightly above shoulder level. Your back should be straight and your head should remain forward.
4. Pull the two handles apart and extend your arms out. Your elbows should be slightly bent and at your sides.
5. Extend your arms out until your elbows are just behind your back.
6. Squeeze your rear deltoids for a count of one.
7. Return toward the starting position, but stop one to two inches before and begin the next repetition. This will keep the stress on the muscle and in turn, will promote more growth.
8. Complete eight to 12 repetitions for three sets.

Tips & Warnings

• You can also try an overhand grip with your thumbs facing the side. See what feels most comfortable for you.
• Dropping your elbows below shoulder height will take stress off of the rear deltoid and place it on your upper latissimus dorsi.
• The degree to which you can extend your arms out and back may vary, depending on if you have/have had problems associated with your shoulders.
• If you feel any pain or discomfort in your shoulder joints, stop the exercise immediately.