What are some good exercises for the back of the shoulder? I'm looking for that sexy separation between the rear delt and the top of my tri (my other areas are sexy enough, believe me). Thanks - Phildo LaGamma, Fairfield University
The back of the shoulder, or rear deltoid, is a muscle that plays an integral part in any and all activities that involve pulling. These include rowing, climbing, and even throwing a baseball or serving a tennis ball. Aside from that, it also serves to stabilize the shoulder joint itself. A weak muscle may lead to shoulder impingement, a condition commonly associated with overuse and repetitive motions (such as pitching), and other problems of shoulder instability. Here are a few exercises guaranteed to strengthen that important part of your shoulder:
Reverse flys can be performed with or without a bench. In order to perform this exercise on a bench, it must be high enough off of the ground so that you can fully extend your arms downward without impediment. Grab two moderately light dumbbells (this exercise doesn't require excessively heavy weight for effectiveness) and lie face down on the bench with your arms perpendicular to your body. Slowly and deliberately extend your arms outward from your sides, keeping the elbows relatively straight (a slight break is okay), until they are parallel to the floor. Squeeze momentarily, and then return to starting position.
If no bench is available, this exercise can be performed in the following way: Bend at the waist until your torso is parallel to the floor, with your arms, dumbbells in hand, pointing towards the floor. Looking straight ahead (this helps ensure back alignment), bring your arms out to your sides as if you were lying on the bench. Squeeze at the peak of the movement, and then return to starting position.
Another relatively simple yet effective exercise requires a cable. Adjust the pulley height until it is slightly below your shoulder. Attach a rope or a D-grip. Stand next to the machine and grab the rope with the opposite arm across your body (so if you are standing with the machine on your right side, you will be working your left shoulder). Keeping your arm parallel to the floor and as straight as possible, move it all the way across your body until it is at your side (picture a backhand in tennis). After doing a set, switch hands.
Another good exercise requires a flat bench and a double cable system. Set the weight relatively low to begin, as the motion for this exercise takes a little getting used to, and place the bench equidistant from each pulley. Adjust the height of the pulley on each side to its maximum. Attach the bars used for cable flys (the D-shaped ones), and grab one in each hand, so that your arms are now perpendicular to your torso. Turn around a full 180 degrees so that your hands and arms are crossed, while still holding on to the D-grips. Lie flat on the bench.
In this position, your arms should be pulled in opposite directions. Slowly extend your arms out and down, so that at the peak of the movement, your arms are parallel to the floor. In essence, you are doing reverse flys on your back. The benefit of this movement is the ability to work both shoulders at the same time, as well as the continuous tension that cable work gives the user.
Since this exercise is primarily for stabilization and not so much for power, it is recommended that you keep the rep range relatively high, in the range of 10 to 16. Sometimes, because of the fact that a lifter may not be used to the motion, some slight pain will be felt in the shoulder joint. Should this happen, just lower the weight and focus even more on keeping strict form.
There's this guy in the gym that reeks, and I just can't concentrate on my workout when he's around. What's the most tactful way to ask someone to put on deodorant? - Fed up in the Fitness Center
"Hey stinky, it's called DE-odorant, not ODORant. Don't make that mistake again!" If you say this to him, at least you will be giving him credit by making it seem like his odor problem is the cause of a small reading error, and not a lack of hygiene. If he still stinks after you say this to him (obviously, you'll have to give him a day to fix his mistake), then just say, "Man, you stink. Take a shower." That should send the message nicely.
