The Physics of Fitness

Chapter Twenty
Deltoids
Lateral, Anterior & Posterior

In gym jargon, the Deltoids are often referred to simply as “shoulders”, which includes
the three Deltoid “heads” (shown in colors, above). Each of these heads has a separate
function (direction of movement), although there can be some overlap. For example, a
movement might involve the frontal part (Anterior Deltoid - red, above) and the side part
(Lateral Deltoid - green, above). Another movement might involve the rear part
(Posterior Deltoid - blue, above) and the Lateral Deltoid.

There are a number of exercises that are typically used to work the three parts of the
Deltoids. Unfortunately - as you’ll soon see - most of those exercises are NOT entirely
efficient or productive for the target muscle, nor entirely safe for the shoulder joint.

Let’s begin by first identifying the origin and insertion of the Lateral Deltoid, and
establishing what would constitute the “ideal anatomical motion” for this muscle.

The Lateral Deltoid originates on the outer edge of the Acromion Process, of the
scapula (“A” - below). Its insertion is on the Deltoid Tuberosity, of the humerus (“B” -
below).

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Notice that the direction of the fibers of Lateral Deltoids is parallel with the plane that
runs through the origin and the insertion of the muscle. When the Lateral Deltoid
contracts (shortens), it brings the muscle insertion upward, toward the origin, thereby
creating the movement known as “lateral abduction of the humerus” - raising the arm
sideways. That motion is the “ideal” anatomical motion of the Lateral Deltoid. It
represents the simplest, most natural function of the muscle, without any twisting or
rotation of the humerus.

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The ideal Range of Motion for the Lateral Deltoid is moving the humerus from one’s
side, up to a point where the humerus is almost perpendicular with the torso
(illustration below) - and no higher. By that point, the Lateral Deltoid is fully contracted -
assuming the scapula (location of the muscle origin) has been held in place (not raised).

Actually, the Lateral Deltoid can be fully contracted even before the humerus reaches a
perpendicular angle with the torso - provided the scapula is held down. However, if the
scapula is allowed to rise up during the movement (which is what most people do - by
“shrugging” their clavicle / scapula upward), then the origin of Lateral Deltoid moves
away from the approaching humerus. Thus, the muscle insertion has to “chase” the
retreating muscle origin, making muscle contraction more elusive.

Some people mistakenly believe that raising the arm higher than perpendicular with the
torso, makes the “range of motion” more complete. It does not. The range of motion is
complete when the muscle is fully shortened (contracted). That happens when the
humerus is raised up to an angle that is between 70 and 80 degrees of the torso -
provided the scapula is not allowed to rise. Contraction is delayed - or avoided entirely -
if one allows their scapula / clavicle to rise up (shrugging that shoulder up), while doing
the movement.

You can test this for yourself. Simply have a friend put his (or her) hand on top of your
clavicle / outer edge of the scapula / Trapezius, and hold it down firmly (to prevent it
from rising), as you perform a Lateral Abduction with that arm. You will discover that
you can only raise your arm up to a point that is approximately 80 degrees from the
torso - maybe even a little less. That is where the Lateral Abduction motion should end,
if one is keeping their scapula down. That is where the Lateral Deltoid muscle fully

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contracts. Going beyond that point does not provide a more complete range of motion.
Also, moving the humerus beyond that point may result in shoulder impingement - the
pinching of the Supraspinatus tendon, as it gets squeezed between the humerus and
the Acromion process. The higher one moves their humerus upward (beyond that
perpendicular position) - the greater the risk of shoulder impingement.

The bottom end of the range of motion begins with the humerus right at one’s side.
Although one could bring the humerus inward a bit farther, it generally should not be
brought inward (beyond the side of the torso) more than a few degrees.

Raising the humerus laterally (“Side Raise”) - with the range of motion described above
and the appropriate direction of resistance - is all that is necessary to engage the
Lateral Deltoids perfectly. There is no better movement for this muscle.

Any other movement that one might consider doing, should prompt these questions:

“How does that variation IMPROVE on the Lateral Deltoid’s mechanics, beyond that of a
Side Raise (Lateral Abduction) movement?”.

1. Does it position the Lateral Deltoid better, in terms of “Opposite Position Loading”?
2. Does it improve the alignment?
3. Is it a safer, more natural joint movement?
4. Does it provide a better Resistance Curve?

If an alternate movement does not do any of these four things, than it is not a “better
movement” for the Lateral Deltoid, nor for the shoulder joint. It is a “less natural”
movement.

“Being able to move more weight” is NOT a legitimate reason for selecting an exercise.
How much weight one is able to move, during a given exercise, is NOT indicative of
how much load a particular muscle is getting. There are a number of mechanical
factors that allow a heavier weight to be lifted - even when a particular muscle is loaded
LESS. By way of comparison, a man can lift a heavier rock by using a Pry Bar (shown
below), than he can by lifting it with only his arms. Does that mean that he’s “working
harder” when he’s using the Pry Bar (because the rock is heavier)? Of course not.

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Overhead Presses and Upright Rows - two common exercises performed for the
Deltoids - compromise the mechanics of the Lateral Deltoids. They position the Lateral
Deltoid such that it is NOT directly opposite resistance, and they distort the alignment
such that the origin and insertion of the Lateral Deltoids are not on the same plane as
the direction of resistance and of movement. The Overhead Press excessively twists
the shoulder posteriorly, impinging the Bursa and Supraspinatus tendon, and stressing
the Infraspinatus. Upright Rows excessively twist the shoulder joint anteriorly, also
impinges the shoulder, and also stresses the Infraspinatus.

Of course, a person is able to lift more weight when doing an Overhead Press or
Upright Rows, but that is only because shorter levers are being used, so they are
magnifying the resistance less. The Deltoids are not necessarily getting any additional
load. Overhead Presses and Upright Rows are much less efficient and have a higher
risk of injury, as compared with Lateral Abduction. If a person wants to do more total
sets for the Lateral Deltoids, it would be better to just do more sets of Lateral Abduction.

Lateral Abduction of the humerus (“Side Raise”) is the purest, most natural anatomical
motion of the Lateral Deltoid muscle, and also of the shoulder joint. A “Side Raise”
moves the muscle insertion directly toward the muscle origin. There is no need to
perform a motion that is more complicated, nor would there be any advantage in doing
so. Now, the critical factor is combining the correct (“ideal”) Resistance Curve, with that
Lateral Abduction movement.

Selecting the Ideal Direction of Resistance

When we talk about a “Side Raise”, the first exercise that usually comes to mind is the
Standing Side Dumbbell Raise. But that is not the “best” exercise for the Lateral
Deltoid. Yes, the movement of the humerus is ideal. But the direction of resistance, is
NOT ideal.

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Above, we see a man doing a “Standing Side Dumbbell Raise”. Since he is using free
weight gravity (a straight downward direction of resistance), and because he is standing
vertically, the Resistance Curve of THIS exercise is “Late Phase Loaded”. It is lightest
at the beginning of the range of motion, and heaviest and the end of the range of motion
- because his arms are parallel with resistance at the beginning, and perpendicular with
resistance at the end of the range of motion. The Resistance Curve is the opposite of
“ideal”.

What is needed INSTEAD is an exercise that provides “Early Phase Loading” - an

exercise that provides the more resistance at the beginning of the range of motion,
and less resistance at the end of the Range of Motion.

The exercise below - “Lying One Arm Side Dumbbell Raise” - is one option.

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This exercise (above) provides a resistance curve that is the opposite of that which
occurs during the Standing Side Dumbbell Raise. In this version of a Side Raise, the
humerus is perpendicular with gravity at the beginning of the range of motion (“A”),
and it is parallel with gravity at the conclusion of the range of motion (“B”).

The “Standing One Arm Side Cable Raise” - shown below - is an even better option.

I prefer the Cable exercise above for several reasons. The standing position is more
comfortable than lying on one’s side - having one’s other arm pinned underneath them.
Also, the Resistance Curve doesn’t go all the way to zero at the conclusion of this range
of motion. It diminishes, but still provides about 40% resistance (depending on the
height of pulley) at the end. This is because the direction of resistance (indicated by the
cable) doesn’t go all the way to parallel with the arm, in the “late phase” of the repetition.

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Perhaps more importantly, using cables allows you to use wrist straps (with the D-Ring
attachment). This allows you to bypass the weaker muscles of the forearms and
fingers. The Lateral Deltoids can handle much more resistance than the forearm
extensors and fingers can accommodate. If you are using a significant amount of
resistance on this exercise, the forearm and fingers will fatigue first, or become so achy
during the exercise, that it will distract from the Deltoid work.

I typically compare the use of wrist straps on this exercise to Leg Extensions, where the
resistance is applied at the ankle (…can you imagine trying to “hold” a weight with your
feet / toes?). Here, the resistance is applied at the wrist - which is a more solid place to
apply the resistance - than “holding” it with your fingers.

Ideally speaking, the height of the pulley should be about at the same height as the
wrist (of the working arm, at the start), thus allowing the cable to be perpendicular with
the forearm during the early phase of the movement. This would cause the resistance
curve to be “heaviest” at the beginning of the range of motion (where the muscle is
strongest), and “lightest” at the conclusion (where the muscle is weakest).

I realize that some gyms do not have an adjustable pulley like the one pictured above.
If that is the case, using the Lying Side Dumbbell Raise is a reasonably good
substitute for the Cable Side Raise. It can be done anywhere, even if it isn’t “ideal”.
Unfortunately, the forearms and fingers will likely become over-fatigued at some point,
and will likely prevent you from using as much weight as your Deltoids can handle. But
it’s still a better exercise than the Standing Side Dumbbell Raise.

An additional advantage of using a Side Raise exercise that provides a perpendicular

resistance at the beginning of the movement (like Standing Cable Raise or Lying
One-Arm Dumbbell Side Raise), is that the Trapezius will be loaded much less.

When we do a Standing (or Seated) Dumbbell Side Raise, the Trapezius muscle is
positioned on the “opposite side” of the downward resistance the entire time. Ironically,
the Lateral Deltoid is only positioned opposite resistance at the conclusion of the range
of motion (when the arm is up) - which is half the time. In essence, one could argue
that the Trapezius works harder (although mostly isometrically) during an Upright
Dumbbell Side Raise, than do the Lateral Deltoids.

The two exercises demonstrated above reduce that Trapezius load almost to zero,
because the Traps are not positioned “directly opposite” the direction of resistance.

- - - - - - - -
Using exercises that are not optimally efficient - like an Overhead Press and Upright
Rows - is perfectly acceptable for people who don’t mind spending more energy than is
necessary, don’t mind incurring a higher risk of injury, and are more concerned with
lifting heavy weights than they are with working their muscles most “efficiently”.

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Also, if a person prefers to keep their workouts more “fun”, more casual and more
flexible - not being limited to only the one or two exercises that rate a “9” or higher -
that’s fine. What’s important, however, is to not delude ourselves into thinking that all
exercises are equally productive, equally efficient and equally safe.

In the photo above, you can see that my Deltoid development is not lacking. Most
people would automatically assume - seeing this photo - that my Deltoid workouts
include Overhead Presses and Upright Rows. However, I have not done either of those
exercises in many years. The Lateral Deltoid development you see in the photo above
was achieved entirely with one single exercise - Cable Side Raises.

I typically do my first set for 50 reps (with light weight, of course). Then, I add a bit of
weight, and do 40 reps, then 30 reps, then 20, then 15, then 12, then 10, then 8, and
then 6 reps - adding weight each time (and resting a couple of minutes between sets).
Sometimes I do two or three sets of 15, 12, 10 or 8. I typically end up doing about 10 or
12 sets in total. By the time I’m finished with this sequence, my Deltoids are
“fried” (exhausted); they don’t need any more work.

There are people who would argue that this is not the ONLY way to develop world class
Deltoids, and then they would point to the many other bodybuilding champions who
have used conventional methods. I agree - it is not the only way.

I am only saying this is the most efficient way. I am saying (and proving) that doing
Overhead Presses is not necessary, even though that has been the conventional
wisdom for decades. My Deltoid development is as good, or better, doing 10 sets of just
one exercise, as compared to the many people who do three or four exercises per
workout - totaling as many as 20 sets - while straining their shoulder joints.

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Why work harder than you need to? Why not get the most benefit, with the least
amount wasted effort? Why risk injury, unproductively? There are more efficient
exercises for developing the Deltoids, than Overhead Presses. This makes perfect
sense, to most people. Others refuse to believe it, nor will even try it. Still others may
believe it - but only after they’ve seen enough other people do it successfully.

Some people have already injured their shoulder joints so badly, they cannot do
Overhead Presses anymore. Those people will be more receptive to this concept.
Unfortunately, training the Deltoids correctly (safely and effectively) AFTER the shoulder
joint has been severely damaged, will not make the shoulder joints “good as new”.
However, it may at least allow that person to train their Deltoids without as much pain.

The best Lateral Deltoid exercises (in my opinion), in descending order, are as follows:

1. Standing One Arm Side Cable Raise, with pulley set at hip height, and using a wrist
strap with D-Ring.

2. Lying (horizontal) One Arm Side Dumbbell Raise, on floor mat

3. Incline One Arm Side Dumbbell Raise - shown below (the lower the Incline angle,
the better)

4. Side Deltoid Raise on machine (assuming it’s a well-designed machine, and that
one positions the seat correctly, and pushes laterally only with their humerus).

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A well-designed Lateral Raise Machine will have a cam that allows the resistance to
diminish toward the end of the range of motion. Also, it will have its pivot points set
correctly to match a person’s shoulder width (the machine’s pivot points, and the
person’s shoulder joints, should line up….allowing both to travel the same arc). The
seat height should be set so that a person’s shoulder joints are neither below, nor
above, the machine’s pivot points. Some machines also have a handle, however this
should not be used for anything more than to keep the humerus from rotating during the
movement. The lateral force should be applied only by the humerus against the lever
arm’s pad. The humerus should not be raised higher than perpendicular with the torso.

When performing any kind of Side Raise exercise, we should always try to end the
range of motion at the point where we “feel” the Deltoid contract - if possible. Even
though the guideline is to move the arm up to the point where it’s approximately 80
degrees from the torso, the ultimate determinant of where the range of motion ends is
the sense that the muscle has reached its point of contraction. This is no different than
when we do Biceps Curls, or Triceps Pushdowns, or Leg Extensions.

We should not abandon our sensory / kinesthetic connection to the exercise, relying
only “external” cues, in regard to where a range of motion should end. Using both
“internal” (sensory) and “external” (anatomical knowledge) cues, is best.

One of the great advantages of doing an “Early Phase Loaded” Side Raise, is that -
since the resistance diminishes toward the end of the range of motion - the muscle
contraction can be felt and held. This is not true when doing an exercise that is “Late
Phase Loaded”, like Standing Side Dumbbell Raises. Since that version is “too heavy”
at the end of the range of motion, it’s impossible to feel and hold the contracted position
at the conclusion of the range of motion.

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 - - - - - - - - -
Anterior Deltoid

The Anterior Deltoid is the also known as the “Front Deltoid”. As you can see in the
illustration below, it originates on the outer third of the Clavicle (“A”), and its insertion is
on the Deltoid Tuberosity on the humerus (“B”) - next to the insertion of the Lateral
Deltoid.

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The Anterior Deltoid participates in any movement where the humerus is pulled
forward and/or upward - moving toward the Clavicle. This includes some chest
exercises, Parallel Bar Dips, Overhead Presses and even some Biceps curls - if the
humerus is brought forward. The question is, “What is the IDEAL movement?”. What
movement works this muscle better (more efficiently and safely) than any other?

Again - following our guidelines (“muscles always pull toward their origin”) - the first
thing we’ll do is imagine the insertion of the muscle being pulled directly toward the
muscle origin, in as simple and straightforward a manner as possible. That would
produce a movement that takes the humerus from a starting point somewhere alongside
the torso, forward and upward - moving toward that muscle origin on the Clavicle.

This might make you think the exercise below - the Standing Front Barbell Raise - is a
“good” exercise for the Anterior Deltoids. However, there are several problems with
this exercise.

1. It’s not the Ideal Range of Motion (insufficient stretch & past the point of contraction)
2. It’s not Opposite Position Loaded (the humerus is not rotated properly)
3. It’s not Early Phase Loaded (it’s late phase loaded)
4. It’s loading a non-target muscle more than the target muscle (the lower back)

The ideal Range of Motion would take the Anterior Deltoid (or any other muscle) from
stretch - or least “sufficient elongation” - to contraction. The stretch position for the
Anterior Deltoids is with the humerus angling back (posteriorly), approximately 40

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degrees from the torso. In the illustration below-left, you can see how the Front Deltoid
stretches when the arm is allowed to angle posteriorly.

However, in a previous chapter, I mentioned how Parallel Bar Dips “over-stretch” the
Anterior Deltoids. In the photo above-right, you can see the upper arm angling
posteriorly almost 90 degrees to the torso. That is much too far for a “reasonable”
Anterior Deltoid stretch.

The ideal amount of posterior angling of the humerus - for a reasonable amount of
stretch - seems to be about 40 degrees - shown above (“A”), shown below.

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The point of contraction for the Anterior Deltoids is “farther forward / upward” than one
is able to achieve when doing Parallel Bar Dips, but NOT as far as is demonstrated in
that Standing Barbell Front Raise. The ideal point of contraction (where the range of
motion for “ideal” Anterior Deltoid exercise should conclude), seems to be somewhere
around the 70 degree position, relative to the torso (zero being straight down).

In the photo below (me doing a “crab” / “most muscular” pose), you can see the Anterior
Deltoids being flexed. This pose - in part - is meant to show the muscularity of the
Anterior Deltoids. No other pose “flexes” the Anterior Deltoids as well as this particular
pose. Why does this pose so clearly show the development of the Anterior Deltoids?
Because that seems to be the precise humeral position where the Anterior Deltoid best
achieves its full contraction - about 70 degrees in front of the torso.

Therefore, when doing an Anterior Deltoid exercise, the arms should not be raised much
higher than they would be on a “crab” pose - about 70 degrees from the torso. In fact, it
would be wise to try to feel the Anterior Deltoid contraction, at the conclusion of each
repetition of an Anterior Deltoid exercise.

The exercise below - Seated Anterior Deltoid Cable Press - is one exercise (my
favorite, actually) for achieving the ideal range of motion, both in the stretch position and
the contracted position. It also provides “opposite position loading” (the resistance is
perpendicular at the beginning of the range of motion), and “early phase loading”.

Notice that my elbows are kept in close to my sides - moving straight forward and back.
That is the “ideal” pathway of the Anterior Deltoid muscle (parallel to those fibers).
This is the purest direction of movement for the Anterior Deltoid, because it causes the

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muscle insertion (i.e., on the Deltoid Tuberosity on the humerus) to move directly toward
the muscle origin (i.e., on the lateral aspect of the clavicle), from a stretch position.

This motion (“elbows IN”) also minimizes the participation of the Pectorals, which would
otherwise dominate the recruitment and deprive the Anterior Deltoids of getting a full
load. The “elbows wide” motion is the primary pathways of the Pectorals, because that
motion would be parallel to the Pectoral fibers, and because the humerus would be
moving toward the sternum - where the Pectoral origins are situated. Muscles always
pull toward their origin.

Notice the “Palms Up” grip - which allows the humerus to be rotated externally, so that
the Anterior Deltoids are positioned opposite the resistance. Conversely, the Standing
Barbell Front Raise exercise is typically done with a Palms Down grip, which rotates
the humerus internally. This humeral rotation causes the Lateral Deltoid to be
positioned OPPOSITE RESISTANCE, more so than the Anterior Deltoid. It is essential
(for “opposite position loading”) that the Anterior Deltoid be positioned opposite
resistance, and that occurs with a “Palms Up” grip - or at least a Hammer grip.

The starting position of the Seated Anterior Deltoid Cable Press begins with a
perpendicular resistance, which is indicated by the angle of the cable, relative to the
humerus. This allows the Anterior Deltoid to be “early phase loaded”. Then, the
resistance diminishes as the humerus is moved forward, and the Anterior Deltoid
approaches its contracted position. This is very good.

Conversely, the Standing Barbell Front Raise begins with a parallel resistance (relative
to the humerus). So, the Anterior Deltoid gets ZERO resistance in the early phase -
where it’s strongest. In the late phase of the repetition, the Anterior Deltoid gets
maximum resistance - where the muscle is weakest. This is not good.

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Lastly, because this exercise is done in the sitting position, and the resistance is coming
from behind (perpendicular to the torso) instead of from below (parallel to the torso),
there is NO load on the lower back - as there is with the Standing Barbell Front Raise.

It’s important - when setting up the pulleys for this exercise - that they be set at the right
height, and also the right width apart. Notice in the photos below, that they are set at
exactly shoulder width. This allows perfect alignment between the direction of
resistance, the arm movement, the origin and insertion of the Anterior Deltoid muscle.

- - - - - - - -
The exercise shown below is a good alternative to the “Seated Anterior Deltoid Cable
Press”. This one is called a “Supine Front Deltoid Dumbbell Press”. It allows you to use
the same range of motion with a good resistance curve (i.e., “early phase loading”).
Notice the palms of the hands are facing “upward” (toward one’s head, rather than
toward one’s feet), and that makes it easier to keep the elbows in close to one’s sides
as they move along the sides of the torso.

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Now, compare the exercise above, with the one below. In both cases, the upper arm
(humerus) is moving forward - but many other aspects are distinctly different.

Note: The fact that the elbow is bent (above - when in the stretch position) is irrelevant, because
the Anterior Deltoid only pulls on the humerus. It does not “know” what the elbow is doing.

1. The one above is early phase loaded; the one below is late phase loaded.
2. The one above has a better range of motion (better stretch / better contraction).
3. The one above has the the Anterior Deltoid in a position that is opposite gravity
(because the elbows are tucked into the sides / palms of the hands are up); the one
below has the Lateral Deltoid more in the position that is opposing resistance.

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4. The one above is benefitting from uni-lateral resistance (independent arms); the
one below is using bi-lateral resistance.
5. The one above keeps the lower back stable; the one below loads the lower back
when the arms are raised (the is the reference above to “loading a non-target muscle
more than the target muscle”).

Below is yet another version of an Anterior Deltoid Front Press, also done with Cables.
The same criteria are employed - pulleys set at shoulder width; perpendicular resistance
(relative to the torso); same anatomical motion of the arms; same “opposite position
loading” (elbow in / palms up) and “early phase loading”.

So, the best Anterior Deltoid exercises, in descending order, are as follows:

1. Seated Cable Front Press (if you have access to pulleys, and you don’t mind taking
the trouble to set it up this way)

2. Standing (bent over) Cable Front Press (shown above)

3. Supine (Flat Bench) Dumbbell Front Press (also shown above)

4. Slight Decline Bench / Dumbbell Front Press

5. Slight Incline Bench / Dumbbell Front Press

- - - - - - - - -
Posterior Deltoids

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The Posterior Deltoids are also known as the “Rear Deltoids” or “Rear Delts”. As you
can see in the illustrations above, they originate on the upper ridge (i.e., the “spine”) of
the scapula (“A”), and they insert on the Deltoid Tuberosity of the humerus (“B”).
Below is another perspective, where you can more easily see where it originates and
attaches (it’s the muscle labeled as “3”). It’s primary function is to pull the humerus
back (posteriorly), and it also helps externally rotates the humerus.

It’s worth noting, as we look at these illustrations (above), that when the arm is down at
one’s side - as it is here - the Posterior Deltoid fibers run diagonally (from origin to
insertion).

Our goal now, is to identify the “ideal” direction of humeral movement that is produced
by the Posterior Deltoids, without bias - for or against - traditional exercises.

Again, using our guideline of imagining the muscle insertion moving directly toward the
muscle origin, in the simplest and most natural manner, and seeing what kind of
movement it produces.

In the illustration below, I’ve drawn a red line straight through the origin and the insertion
of both Posterior Deltoids. Remember in Chapter 8 (“Alignment”), we talked about how
there should be alignment between the direction of resistance, the direction of
movement, and the origin / insertion of the target muscle?

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Well, here it is - in black and white (and red), above-left. Imagine those red lines
represent a PLANE, through which the resistance travels, and through which your
direction of anatomical motion travels. The origin and insertion of the Posterior Deltoids
are also on that same plane. The illustration above represents a perfectly good “ending
position” for the range of motion - that would be the point of contraction. From that
point, forward - moving the arms in that upward / inward diagonal direction - would be
the rest of the range of motion.

In other words, there is NO need - no advantage whatsoever - in bringing the arms up

so that they are perpendicular with the torso - as has been the tradition. The
concentric motion can begin with both hands about the height of Xiphoid process (the
lowest point of the sternum), and then pulling the arms back, with a slight downward
angle - ending with the hands around the level of the waist. That is all that is necessary
to fully engage the Posterior Deltoids, through its full and correct range of motion.

Despite the fact that we have all been taught to do our “Posterior Deltoid Exercises” with
our arms up - so they are perpendicular with our torso - it is entirely unnecessary. It
does NOT improve the mechanics of the Posterior Deltoid function. In fact, one could
argue that it compromises it.

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Here’s a side-by-side comparison of the two movements. It’s easy to see how much
more natural the movement below is, compared to the movement above. If you were
to contract your Posterior Deltoid, without any resistance, you would do it in the position
demonstrated below-right. That’s where the Rear Deltoid contracts - naturally.

From an evolutionary perspective, we should ask ourselves this question: “For what
evolutionary purpose did our Posterior Deltoids adapt?”. Certainly there were no
“Reverse Butterfly” machines for our Homo Erectus ancestors to use in the wild. It
seems likely that our Posterior Deltoids evolved to allow our ancestors to pull objects
downward and backward. It seems we’ve over-complicated this movement for years,
unnecessarily. There is no logical reason to perform Posterior Deltoid exercises with

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our arms UP, so that they’re perpendicular with our torso. There is no mechanical
advantage to it whatsoever.

Muscle elongation / stretch occurs when a muscle insertion moves away from its
muscle origin. In the case of the Posterior Deltoids, that would require a diagonally
forward / upward / inward movement of the humerus - parallel with the fibers of this
muscle.

Muscle contraction occurs when the muscle insertion moves toward the muscle origin -
along the same plane. This would require the humerus to move in a diagonally
downward / outward / backward direction. This can be seen in the photos above.

Next, we need to establish the ideal direction of resistance - one that provides proper
alignment, early phase loading and opposite position loading.

The ideal direction of resistance would therefore be one that comes from the opposing
side - from an angle that is directly opposite the position of the Posterior Deltoid. The
right arm’s resistance would come from the left - at approximately a 45 degree angle.
The left arm’s resistance would come from the right, at the same angle. This would
create Early Phase Loading, and also provided alignment between the direction of
resistance, the direction of movement, the origin and insertion of the Posterior Deltoids.

If you were to view this movement (with this resistance) from overhead - from a ladder,
for example - you would be able to see that the pathway of movement, and the cable,
and the Posterior Deltoids, are all in perfect alignment.

Since the motion begins with a diagonal / downward / outward angle, the resistance
should (ideally) come from a slightly upward (but still inward) origin. This would
position the operating lever of the Posterior Deltoid (i.e., the humerus) mostly
perpendicular with resistance at the beginning of the movement. This would provide
early phase loading.

Of course, it would be nice if a set-up like this (two adjustable cables, set at the correct
height and width) existed as a pre-designed machine. This would allow you to simply
put your body in place (either standing or seated), grab the appropriate handles, and do
the exercise. Unfortunately, for the time being, we must understand the concepts, in
order to adjust the pulleys properly - assuming we have access to pulleys like this.

- - - - - - - -
The Posterior Deltoid exercises shown / described below, are “less good” versions of
the exercise shown / described above. They still “work” the Posterior Deltoids, but in
varying degrees of being compromised. These are either less efficient, less safe, less
comfortable, less precise (in terms of anatomical motion), not “early phase loaded”, or
loads a non-target muscle (i.e., the Lower Back) more than the Posterior Deltoids.

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I’ve listed these in descending order - meaning that the first exercise is slightly less
“good” than ideal, and the last exercise is the least “good” (of this particular line up).

The exercise above - Lying Supine Cable Crossover - is a relatively good option,
although still NOT as good as the Standing Cross Cable Rear Deltoid. The direction of
humeral movement is not quite “ideal” - it’s too perpendicular to the torso. It would be
better if the movement was more “downward / backward” - rather than straight back
(like a Reverse Butterfly Machine). It also appears that the pulleys are two wide (based
on the angle of the cable shown). On the positive side - it provides Opposite Position
Loading, and a degree of Early Phase Loading. It also prevents the Lower Back from
being loaded.

- - - - - - - -

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The exercise above - “One Arm Cable Rear Deltoid Raise” - is very similar to one before
it. The primary exception is that it requires loading of the Lower Back - although not as
much as if both arms were being used simultaneously (with cables), and much less than
would occur with traditional “Bent Over Rear Dumbbell Laterals”.

- - - - - - - -

The Reverse Butterfly Machine exercise does not have an “ideal” direction of
anatomical movement, but it does have some advantages. It does not load the lower
back. It has a better resistance curve than the Bent Over Dumbbell Raises (though still
not as good cables can provide), and it’s convenient. You can just sit in this one,
without having to adjust pulley heights and widths.

- - - - - - - -

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The exercise above - “Incline Rear Dumbbell Raises” - has an anatomical motion that is
worse than the standard Reverse Butterfly Machine or Bent Over Rear Dumbbell
Raises. The reason for this is that the motion starts low and ends high. The motion
should ideally be that it starts high (and “in”) and ends low (and “out”), because that’s
the pathway that moves through the plane of the muscle insertion, and toward the
muscle origin.

Also, the alignment is not correct with this exercise. This alignment (direction of
resistance, relative to the torso) is loading the Lateral Deltoid more than the Posterior
Deltoid. You can clearly see this in the smaller photo (showing the conclusion of the
movement). It could be made slightly better, by pulling the humerus in a more
downward / backward angle, as was demonstrated in the Cable movement….more like
a Rowing motion, but with straight arms, and the arms not quite so close to the torso.

The only good thing about this exercise is that it doesn’t load the load Lower Back - but
most of the other aspects are compromised. It’s “late phase” loaded, and misses most
of the early part of the range of motion.

- - - - - - - -

The standard “Bent Over Real Deltoid Dumbbell Raise” - shown above - places the
most load on the Lower Back. It combines both primary and secondary resistance
sources (the dumbbells being used, and the weight of the torso), and applied them
perpendicularly to the torso. It loads the Posterior Deltoids better than the exercise
before it (Incline Prone Dumbbell Raises), but is still “late phase” loaded, and misses
much of the early part of the range of motion.

Of course, it’s more convenient to pick up a pair of dumbbells and do this exercise
(above), as compared with setting up a pair of pulleys - assuming one even has access

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to pulleys. But that does not negate the fact that the exercise above is less efficient,
less comfortable, less natural a shoulder movement, and less productive as a Rear
Deltoid builder - than the Cross Cable Rear Deltoid exercise shown above.

- - - - - - -

The exercise shown above - Lying One Arm Dumbbell Rear Deltoid Raise - is a
relatively good alternative if one does not have access to pulleys or a Butterfly Machine,
and also does not need to use heavy weights (is not trying for maximum muscular
development). It’s not entirely comfortable, as one needs to lie on their side, and then
find a way to prop up the head. I typically recommend a yoga block, or other pad that is
about 6 inches tall. Keep the arm straight, as shown in the illustration. It’s an “early
phase” loaded movement - heaviest at the beginning of the range of motion, and lightest
(zero resistance, if one goes to the very top / vertical position) at the conclusion of the
range of motion. And it protects the Lower Back from being over-loaded.

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