Schwarzenegger teaches you how to create the perfect deltoid backband

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June 06, 2025

Arnold teaches you to create a perfect posterior deltoid

Many people often ignore posterior deltoid when planning training schedules. After all, posterior deltoid is relatively small compared to other muscle parts (especially the chest, back and legs). Over the years, I have seen that the training of posterior deltoid is completely ignored or trained in an ineffective way.

It is a bit difficult and difficult to operate independently. In most "push" movements, the front and middle triangles are involved more, while the bent-Over Lateral Raises ) movements require extremely high concentration during operation so that the part that is exerted is not transferred to the back. Another trick to training the post-triangle is to "do not use large weights". The post-triangle is very small muscles, so only by using the appropriate weight can you ensure that other muscle groups will not participate and reduce the stimulation of the post-triangle.

You can use dumbbells, pulleys or other training machines to train the post-triangle posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior deltoid posterior delt )

In order to stimulate the posterior deltoid bundle as much as possible during the initial preparation movement, the upper body should be as parallel to the ground as possible. I usually like to sit at the tail end of the push plate to operate this movement, while another Olympia, Lee Haney, likes to operate this movement while standing, no matter which method, as long as you can concentrate the tension on the rear triangle.

Cable Bent-Over Lateral Raises )

This is simply the pulley version of the previous action, and this is also one of my favorite training actions for a long time, because the cable can continuously provide the same tension. Standing in the middle of the pulley and adjust the pulley to the bottom, grab the cables in the opposite direction with both hands, so that the two cables will intersect in front of you. Lean your upper body forward to almost parallel ground and start the action, lift the grip flat to both sides of your body, and bend your elbows slightly when operating, and turn your wrists when lifting up, and when the palms are raised, the palms are on the ground more independently.

Reverse Pec-Deck Flye)

There are usually machines for training post-triangle training in the gym, and some machines for mechanical chest birds can also train post-triangle training as long as you face the back of the chair instead of the original back of the chair. When you learn the first two movements, you should be able to grasp the training feeling you should have when using mechanical training, and make sure that you have the same feeling when using mechanical training as the first two methods; independently stimulate the posterior deltoid bundle.

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