Training Room: Rear-delt machine laterals

Method

Sit on the machine, with your chest against the pad and feet firm on the ground.

Hold the side handles of the machine as shown in the picture.

Pull your shoulder blades together and draw the handles towards your sides.

Squeeze the rear head of your shoulders for a second and return to start position.

Avoid

Swinging action.

Excessive weights.

Straining the neck.

Using arm strength to pull the handles.

Bending the elbows too much.

Targeted muscles

Rear head of the deltoids.

Also has some effect on infra spinatus, teres minor, middle and lower region of trapezius, and rhomboids.

Who benefits

Sportsmen who use shoulders for pulling, rowing and throwing action.

Persons who intend to build the rear head of the deltoids to get a complete, round look.

Try these moves for rounded shoulders