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Deltoid (Posterior)三角肌后束

Shoulders · Superficial (L1) · Posterior · 4 exercises

Function

Shoulder extension and horizontal abduction — the most neglected deltoid head. It defines the three-dimensional look of the rear shoulder, is the exclusive target of face-pull variations, and partners with the rotator cuff for shoulder health.

Best Exercises & Form Cues

• Face Pull

  Equipment

  Cable station + rope

  Sets & Reps

  3-4 sets × 15-20 reps · rest 60-90 s

  How to do it

  Pull the rope toward the forehead, finishing with hands apart at ear level and elbows out; squeeze one second in external rotation at the scapular-spread position (rear delts + cuff).

  Common mistakes

  Pulling to the chest (becomes a row), too much weight, no external-rotation finish

• Reverse Fly

  Equipment

  Dumbbells (bent-over)/reverse pec deck

  Sets & Reps

  3-4 sets × 12-15 reps · rest 60 s

  How to do it

  Hinge to near-horizontal (or chest on pad); elbows slightly bent and fixed; open to the sides up to shoulder height, retract the scapulae at the end, lower slowly.

  Common mistakes

  Shrugging (traps take over), swinging straight arms, torso bouncing

• Bent-Over Lateral Raise

  Equipment

  Dumbbells (bent-over)

  Sets & Reps

  3-4 sets × 12-15 reps · rest 60 s

  How to do it

  Hips back, torso near horizontal, chest slightly lifted, spine neutral; slight elbow bend fixed; open to shoulder height, squeeze the rear delts at the top; slow descent.

  Common mistakes

  Shrugging (traps take over), swinging straight arms, torso bouncing

• Cable Rear Delt Pull

  Equipment

  Cable station + rope (shoulder height)

  Sets & Reps

  3-4 sets × 15-20 reps · rest 60 s

  How to do it

  Rope at shoulder height; grab with a straight arm forward; hinge at the shoulder to pull out and back to the rear-delt position; finish with slight elbow bend and external rotation; slow return.

  Common mistakes

  Bending the elbow (becomes a row), torso rotating, too small a range

Stretching & Recovery

• High cross-arm stretch
• Bent-over dangling arm swings

Other muscles in the Shoulders

Deltoid (Anterior) · Deltoid (Lateral) · Subscapularis · Infraspinatus · Teres Minor