Most guys who lift have posterior deltoids that are relatively weak compared to their anterior deltoids.
This is because popular exercises such as the flat bench, incline bench, and military press all hit the anterior deltoids pretty hard.
Even guys with relatively well-rounded routines that include rows and chin-ups/pull-ups may have relatively weak posterior deltoids, since few exercises stress the posterior deltoids in the way the aforementioned lifts do for the anterior deltoids.
The anterior deltoid controls the medial (toward your body) rotation of your shoulder/arm. The posterior deltoid controls the lateral (away from your body) rotation of your shoulder/arm.
When your anterior deltoids are over-developed vis a vis your posterior deltoids, your shoulders/arms will be in slight but marked perpetual medial rotation.
You can tell if your arm is medially rotated if, when relaxed down at your side, your palm faces backward instead of being parallel with your thigh. If it is, this may be the result of weak posterior deltoids.
Why does this matter?
When your arm is medially rotated, your tricep is pulled away from your latissimus dorsi.
If your tricep is pressed up against your latissimus dorsi, it props up the tricep, making it look more robust. Furthermore, propping up the tricep also enhances the delineation between your shoulder and tricep, making you look more cut.
Thus, a weak posterior deltoid could be compromising your aesthetic appearance by rotating your tricep away from the side of your lats.*
Personally, my favorite posterior deltoid movement is the Face Pull.
However, there is tremendous variation in how people respond to row-related exercises (and there is tremendous variety in row-related exercises), so you may want to try a few different ones to find what works best for you in targeting the posterior deltoids.
You could theoretically train yourself to keep your arms in neutral rotation, but you might as well do this the legitimate way--it may not even take longer or more aggregate effort.
*This couldn't be good for your back health either.
This is because popular exercises such as the flat bench, incline bench, and military press all hit the anterior deltoids pretty hard.
Even guys with relatively well-rounded routines that include rows and chin-ups/pull-ups may have relatively weak posterior deltoids, since few exercises stress the posterior deltoids in the way the aforementioned lifts do for the anterior deltoids.
The anterior deltoid controls the medial (toward your body) rotation of your shoulder/arm. The posterior deltoid controls the lateral (away from your body) rotation of your shoulder/arm.
When your anterior deltoids are over-developed vis a vis your posterior deltoids, your shoulders/arms will be in slight but marked perpetual medial rotation.
You can tell if your arm is medially rotated if, when relaxed down at your side, your palm faces backward instead of being parallel with your thigh. If it is, this may be the result of weak posterior deltoids.
Why does this matter?
When your arm is medially rotated, your tricep is pulled away from your latissimus dorsi.
If your tricep is pressed up against your latissimus dorsi, it props up the tricep, making it look more robust. Furthermore, propping up the tricep also enhances the delineation between your shoulder and tricep, making you look more cut.
Thus, a weak posterior deltoid could be compromising your aesthetic appearance by rotating your tricep away from the side of your lats.*
Personally, my favorite posterior deltoid movement is the Face Pull.
However, there is tremendous variation in how people respond to row-related exercises (and there is tremendous variety in row-related exercises), so you may want to try a few different ones to find what works best for you in targeting the posterior deltoids.
You could theoretically train yourself to keep your arms in neutral rotation, but you might as well do this the legitimate way--it may not even take longer or more aggregate effort.
*This couldn't be good for your back health either.
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