Should you train rear shoulders

Many people suffer from slouching – rounded shoulders, caved in chest – which is a form of bad posture which mostly affects people with desk jobs, truck drivers, gamers, etc. Bad posture leads to weakening of the muscles of the shoulders and the upper back and can also
affect your mental health.

In order to improve the bad posture, you should first be aware ow are you standing or sitting.
But there is one other option – strengthening the muscles of the upper back. But you may be forgetting to work on one particular set of muscles – the rear deltoids (aka rear shoulders).

Rear shoulders

The rear portion of your shoulders makes up one of the three muscle types in the shoulders.
You’re probably properly training the other two types – front and lateral heads of the deltoid – but it’s safe to assume that you’re forgetting the rear parts.
It’s awesome to see your muscles “pop” out when looking at the mirror but you shouldn’t forget the other muscles, as well. Rear shoulders are just as important. They are responsible for shoulder extension, external shoulder rotation, transverse extension and transverse abduction.

If you train your rear shoulders, than this gives you strength gains and better shoulder health, it can also help you improve your bad posture which leads to more health benefits.

The bad posture affects the mind

When you are sitting slouched you are unable to get as much air in as possible and your breathing is shallow. You can also start feeling stress, anxiety and sadness.
But if you sit and stand properly, you can get enough air in with one breath and then you aren’t feeling those effects.

How to train the rear shoulders?

Rear shoulders respond best to lower weight and higher volume. So don’t overload your bar.
Instead, lower the weight and start training this muscles several times a week.
It’s recommended that you do 1-2 work-outs a week for moderate-high reps in the range of 8-50. The more reps, the fewer sets needed.

You can use bent-over dumbbell lateral raises, chest-supported dumbbell rear delt flyes, machine rear delt fly, rear delt perpendicular pull-apart, dumbbell heavy rear delt swings, flared grip dumbbell rear delt rows, barbell facepulls, rope facepulls, wide grip seated rows, butterfly rear delt raises, chest-supported rear delt upright rows, etc.

You can combine rear shoulders training with your lateral delts training session or you can perform rear shoulders exercises during your upper back or triceps work-out.

Resources:
https://www.elitefts.com/education/training/bodybuilding/the-12-best-exercises-for-rear-delts-and-how-to-combine-them/
https://fitmo.com/personal-trainer-blog/5-ways-train-rear-delts/

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