The shoulder muscles are made up of three muscle groups which are the anterior deltoid, medial deltoid, and posterior deltoid. Of all the three muscle groups, the posterior deltoid the most neglected part in fitness routines because it is the most difficult one to target. Even so, that does not mean you cannot train your posterior deltoids while at home. Here are several exercises using Rubberbanditz' circular functional fitness bands that can help you target each muscle group so that you can concentrate on which muscle needs to be trained more. As a precaution with these exercises, make sure that you only use band(s) and resistance levels that allow for a full range of motion, yet heavy enough to offer a challenging workout.
Bent lateral raises: This exercise will help you target your posterior deltoid effectively. Stand up with your feet planted slightly wider than your shoulder, hold a exercise band in each hand with the other end stabilized under each foot. Now for your starting position, bend your knees slightly and fold at the waist until your torso is at a 45-degree angle. Your arms are placed between your knees, extended and at shoulderís breadth apart with the bands at the level of your ankles. Rotate your wrists so that your hands are facing each other. Exhale as you raise your arms straight out to the sides, concentrating the movement on your shoulder muscles. You have to squeeze your shoulder blades together to raise your arms and do not drive the motion with the use of momentum. Once your arms are now parallel to the floor, hold the position and contraction for a second and slowly return to starting position without relaxing any muscle group. Be sure to maintain the tension between your shoulder blades throughout the entire exercise.
Front bandbell raise: This exercise helps target your anterior deltoid muscles. Stand up straight with your feet planted slightly apart. Stabilize a resistance band under each foot and hold the opposite ends in each hand. Hands should face down and at shoulderís breadth apart. Keep this as your starting position. Exhale as you raise your arms, keeping your arms straight and not letting your arms do the work. Continue rising until your arms are parallel to the floor. Hold the position for a second, then inhale as you slowly go back down to starting position while maintaining the contraction.
Lateral raise: this exercise is best for developing the middle deltoid. Stand up straight with knees slightly flexed and your feet planted slightly apart. Hold a band in each hand with your palms facing each other and opposite ends of the bands stabilized under each foot. This will be your starting position. Exhale as you raise your arms straight to your sides until they are parallel to the floor. Do not lock your elbows and maintain a slight bend. You should feel your shoulder muscles contracting while you are doing this exercise. Hold this position for a second, making sure that you keep the tension in your shoulders and your palms facing down. Inhale as you go back to starting position.
Repeat each exercise for 3 sets of 15-20 reps. Written by Steven Jackson of Ultimate Fitness Gear, your best source for the Shaun T Insanity Workout on the web.
