Posterior Raise - Twin Pulley
Recommendations: 1-3 Sets, 8-12 Reps, 20-40 Wght
Intermediate Rear Shoulders Lats Traps Triceps Strength High Low Cable Machine Pull Gym
Purpose: This exercise strengthens the rear deltoid muscle area.
Benefits: This exercise isolates the posterior delt muscle.
Stand upright with your feet about shoulder-width apart, knees bent slightly to reduce lower back stress. Hold the handles of a twin pulley machine with arms parallel to the floor, palms facing inward and elbows slightly bent. This is the starting position. Move your arms in a circular motion to the sides so that they end up at shoulder height and just behind your body. Keep your elbows slightly bent. Exhale during this movement. Pause briefly. Return your hands slowly to the starting position. Inhale during this movement. Repeat for the required number of repetitions.
The posterior (rear) deltoid or shoulder is one of the three distinct heads of the deltoid anatomy. It is typically used in tandem with the back muscles during upper body pulling exercises.
Step 1
Stand upright. Hold the handle, palms inwards, elbows slightly bent.
Stand upright with your feet about shoulder-width apart, knees bent slightly to reduce lower back stress. Hold the handles of a twin pulley machine with arms parallel to the floor, palms facing inward and elbows slightly bent. This is the starting position.
Step 2
Move the handles to the back in an arc, ending just behind the body and at shoulder height. Pause briefly.
Move your arms in a circular motion to the sides so that they end up at shoulder height and just behind your body. Keep your elbows slightly bent. Exhale during this movement. Pause briefly.
Step 3
Return your hands slowly to the starting position, while inhaling.
Return your hands slowly to the starting position. Inhale during this movement. Hold the handles from a twin pulley machine in front of you, palms inwards, elbows slightly bent.