Rob Riches walks us through a rear deltoid workout on the LeverGym . His analytical approach to his workout teaches us about proper form and progressive training methods.
About Rob Riches
Rob Riches is a Fitness Model, 2x WBFF World Fitness Champion and a personal trainer with certifications through NASM (National Academy of Sports Medicine), YMCA & REPs (Register of Exercise Professionals).
Heart rate’s coming back down, time to move on to the next exercise. And for this one, I’m gonna focus on one of my weak areas that I’ve been really able to bring up in the past year or two, and that’s the rear deltoids. We worked a lot of the front and middle deltoid in a lot of the chest exercises, arm movements and also shoulders exercises, but rarely do we really focus on the rear deltoid which is key for helping to build a good chest too because it helps keep that muscle balance. So if you see people walking around the gym and they have this hunched-over look, probably because they’ve over train their chest and front shoulders without focusing too much on the rear. So it’s a key that we work on that muscular balance as well as just that over all physique – the complete package. Let’s get moving.
I’m using a low cable row to work my rear deltoids and I’m gonna work them individually so I can get each one as much focus as I can as supposed to doing them both together and have a more dominant side lead. You can just as easily do this exercise on dumbbells, being bench over, keeping good support on your lower back and keeping you’re abs tight or on a machine using a pec fly facing forwards to really lock in and isolate your rear delts.
But again because this is power and strength, I really wanna keep it to as basic movements as possible to work the whole complex of my muscle instead of just isolate it with one range of movement. I always give myself 30 seconds rest between working alternate sides, left or right, and that’s because even though I’m really focusing on one particular muscle group it’s still gonna affect my overall strength in the other side if not just because my heart rate’s up at such a high level. So just enough time to allow the heart rate to come back down and for me to put that same focus in on the opposite side.
That really does hit the spot at the back of the shoulders. Okay, while I’m recovering before my next set. I wanna touch upon some of the training, tips and techniques. There are a lot to do for this exercise. When you’re bent down think of it as a bit of a gorilla squat, so I’m keeping my knees soft and my hips go back, my chest comes down slightly up, my back’s flat, and I have that kinda soup dish bowl in my lower back going on slightly curved and slightly bent on the elbow but keeping the whole arm complex fixed. So as I’m pulling that cable out, the only area that’s hinging and really working is, you got it, my rear deltoids here. So I want to limit as many different muscle groups coming into play and reverse free weight kinda exercise, isolate that main group of the shoulder muscles there. Okay. Let’s find a little more weight and begin to overload and stress that rear deltoid.
One of the questions that I’m frequently asked is “ do you have a dominant side? Is your left or right stronger?” And like most people I do have a dominant side. It’s funny because my right arm is stronger yet my left arm is bigger. And that tells me something. I’m always leading with my right arm. I’m always starting with a single arm exercise with my right arm. My left arm if you think about it gets longer time to recover so effectively can come back stronger and therefore increases in size. At least that’s my theory. So what I now do is, if I start on my right arm and finish on my left arm, the next work set I start on my left arm and switch back to end on my right arm and then one more time start on my right arm. Basically what I mean is, whatever arm you finished on, start back on that arm, yes you may be weaker and you’re giving the other arm more time to recover, but you’re not allowing the body to build up a pattern where it’s always gonna have one arm starting. So left arm first.
Another 30 seconds before moving on to my right arm. You know it took about different variables when you’re training. The weight, your rest period, even the grip on the actual attachment your holding can all come into play. I think about body position. On this one I’m standing at about a right angle perpendicular to the machine. But if I just simply rotate round by about 30 degrees, I’m using a lot of my upper lat, back area and really really then starting to focus in my rear deltoid as supposed to go straight on at it in. So within your training journal which I know you’re all keeping make notes of not just the weights or your hand position but also your body position and see which one you actually feel the most working on that muscle. It’s all about trial, not about error, just adjustments. Okay, back with the right arm.
What I find to happen there was, whereas before my right arm could manage 15, 16 reps and my left arm would fail at 12, starting back on my left arm in the second work set I get a good 12 reps on my left arm and then 12 reps on my right arm no longer am I able to feel like I can do more on the more dominant side. So try switching up with left and right and then right and left.