For many people, the shoulders are a muscle group that is easily forgotten. What makes matters more complicated is that there are three distinct areas to work. While many exercises overlap all areas, the aspect in the rear is effectively targeted by using specific rear deltoid exercises. This is commonly achieved by using pulling motions rather than pressing motions.
This requirement is caused by anatomical reasons. Performing rear deltoid exercises requires the shoulders to draw back behind the body, thus engaging the muscle group. It should be noted that the deltoids are small muscles and should not be loaded too heavily. This can lead to injury and possible long term shoulder issues. The best way to prevent this is to properly stretch and lift a light weight amount with a high level of repetitions. Another trick is to perform the motion very slowly with a high level of concentration.
A common problem people encounter with rear deltoid exercises is that they do not see results as quickly as they would prefer. Aside from the muscles being tiny is size; issues can also arise from excess amounts of fat reducing perceived muscle definition. While it is not advised to go on a diet for this reason, it can aid is defining the striations of the deltoids. As with any other exercise, simply performing it many times does not result in targeted fat burn, this must be achieved from a good diet and high calorie burning activities.
Another issue that folks run into is that they will perform the same rear deltoid exercises time and time again. Anyone familiar with muscle growth knows that variety is the key to success. To experience substantial growth, it is advised to target the desired muscle group at least twice a week during weight lifting sessions and you should execute two to three targeted exercises each session. This will be effective at working the muscles in a multitude of ways, resulting in a nice increase in strength and definition.
With any exercise program, remember to stay patient when looking to achieve results. A lot of people don’t see a change after a couple weeks and quit their routine. One should not expect to see a significant change in muscle mass for at least 3 months. If you are not experiencing the results you desire, you should consider getting a personal trainer or some type of health professional to aid you on your quest.