What exercises can i do for the posterior head of my shoulders?
zmanjohn00 asked:
I usually include the Z-press in my shoulder routine, but are there any other exercises for a shoulder’s posterior head?
I usually include the Z-press in my shoulder routine, but are there any other exercises for a shoulder’s posterior head?
Category: Home Exercises | Tags: Exercises, Head Shoulders
December 18th, 2009 at 12:11 pm
HOW TO DO IT:
For this exercise, you will need one dumbell. Start with a light to moderate weight (similar to what you’d use for a rear lateral raise) until you get the hang of the movement.
Lie flat on your back on the floor with your legs perfectly stiff and completely straight. The soles of your feet should NOT be touching the floor. Hold the dumbell directly above your chest in your left hand (arm straight and stiff) and lay your right arm flat on the floor directly to the side with your palm facing up.
Now, keeping your left arm stiff and straight, lower the dumbell down towards your right hand, rolling your entire body onto your right side as you do so. To start the roll onto your side, all you need to do is start bringing the dumbell over and around a little. The weight of the dumbell will start your body rolling over.
DO NOT LET IT DROP! This should be a very controlled movement all the way down. If you had to, you should be able to stop at any given point along the way. Push your entire right arm hard against the floor to help control the descent of the left arm.
At the bottom of the movement, you should be laying completely on your side (legs still stiff and straight) with the dumbell laying on top of your bottom hand as though clapping.
Now you’re going to go the other way. Do a rear delt lateral raise with the left hand (that’s holding the dumbell), raising your arm back to vertical.
CRITICAL POINT - As you do this lateral raise with the left arm, push down hard against the floor with your entire right arm. It should feel as though you are trying to open both of your arms out wide as you raise the dumbell and roll your body towards your back. This means you’ll be not only working the rear delt of the left side with a dumbell lateral raise, you’ll be working the rear delt of the right side while you push against the floor and rotate your body.
This push and roll makes the exercise into a bodyweight exercise for the rear delts…exercises that move your body through space activate more muscle fibers than exercises that simply move the resistance. This exercise accomplishes both types of movements at the same time!
When your left arm is vertical, you should be laying flat on your back again. Carefully switch the dumbell over to your right hand then lay your left arm flat on the ground, palm facing up. As before, lower the dumbell down and around and roll onto your left side, pushing down against the ground with your entire left arm, using the left arm to control the descent.
Be absolutely sure to keep your legs stiff and perfectly straight through the entire exercise. If your knees are bent or your feet are on the floor, you will be more likely to push against the ground with your feet, removing tension from the arm that’s pushing against the floor. ALL the pushing should be done at the shoulder.
Keep repeating this maneuver for a full set of 6 to 8 reps. It will take a few sets through to get an idea of how much weight you can use so don’t be afraid to experiment. If you use too much weight, you won’t be able to control the descent of the dumbell and it will drop down into your other hand. If you use too light a weight, you won’t feel the exercise as strongly, so be sure to add weight if and when you can.
December 18th, 2009 at 6:33 pm
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