If you're looking to sculpt your shoulders, specifically your rear deltoids, using cables is a great option. Rear deltoids are the back portion of your shoulders and are often neglected in traditional shoulder workouts. Cables can provide constant tension on your muscles, increasing the effectiveness of your workout.
The Anatomy of Rear Delts
Before we dive into the exercises, it's important to understand the anatomy of your rear delts. Your rear deltoids are located in the back of your shoulders and are responsible for shoulder extension and transverse abduction. These muscles are often underdeveloped due to the lack of focus and attention given in traditional shoulder workouts.
The Benefits of Using Cables
Using cables for your rear deltoid workouts can provide several benefits. Firstly, cables provide constant tension, which ensures that your muscles are working throughout the entire range of motion. This leads to greater muscle activation and growth. Secondly, cables allow for a greater range of motion, which can help you target the specific areas of your rear delts that need improvement. Lastly, using cables can help you avoid shoulder injuries by providing a more stable and controlled movement.
Exercises for Rear Delts With Cables
Here are some effective exercises for your rear deltoids using cables:
1. Cable Face Pulls
Cable face pulls are one of the best exercises for your rear deltoids. To perform this exercise, attach a rope to the cable machine and set it to a high position. Hold the rope with both hands and pull it towards your face, keeping your elbows high and your shoulders back. Squeeze your rear delts at the peak of the movement for maximum activation.
2. Cable Reverse Flyes
Cable reverse flyes are another effective exercise for your rear deltoids. To perform this exercise, attach the cable to a low position and stand facing away from the machine. Hold the cable with both hands and lift your arms up and outwards, squeezing your rear delts at the top of the movement.
3. Cable Rear Delt Flyes
Cable rear delt flyes are similar to cable reverse flyes but with a slight variation. To perform this exercise, attach the cable to a high position and hold the cable with both hands. Bend forward at the hips and keep your arms straight. Lift your arms up and outwards, squeezing your rear delts at the top of the movement.
Conclusion
Incorporating cables into your rear deltoid workouts can provide several benefits, including greater muscle activation, a greater range of motion, and injury prevention. Try these exercises for effective and efficient workouts that will help you sculpt your rear delts.