The Most Under Trained Muscle of The Shoulder and How to Strengthen It

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The Rear Deltoid

The Deltoid muscle is a large muscle that surrounds the shoulder shoulder joint and is involved in most motions of the shoulder. It has an anterior (front), middle, and posterior (rear). While common to see training programs that focus on the anterior and middle portions of the muscle, the rear deltoid is most commonly left out. 

The rear deltoid is the most under trained muscle of the shoulder. A weak rear deltoid leads to an imbalance in shoulder motion and contributes to chronic shoulder pain.

How To Strengthen? Banded Rear Delt Flys

The Banded Rear Delt Fly really targets the posterior deltoid.

To perform: Attach a band to a wall at chest height. Keeping elbows at shoulder height, pull band back with elbows bent at 90. At the end of the motion, straighten your elbows for an added challenge. Watch the following video for exercise demonstration.