Come train with the legend Arnold Schwarzenegger! Training & Tips for Back Shoulders

The large, wide arms consist of three parts. Don't let weak back shoulders destroy the V shape of your torso.

Many people consider the rear deltoid muscles to be secondary. After all, they are relatively small compared to other muscle groups. Over the years, I've seen people who have completely ignored training the rear shoulders, and those who haven't trained them effectively.

It can be difficult and strange to isolate them. Push-ups are practiced more with the front with the middle shoulders, while pull-ups in the front require extreme concentration so that the back muscles or momentum don't take over the work. Another key thing is not to use too much weight - the back shoulders are so small that you have to use little resistance to prevent your body from performing the exercise with another, larger muscle group.

You can train the back shoulders with single-arm dumbbells, pulleys or on machines, and I believe you should use all of these options. Now I'm going to introduce you to three of my favorite exercises that isolate the back shoulders.

The forearm curl

To keep the exercise focused on the back shoulders, start it in a forward bend with your torso almost parallel to the floor. I've always preferred to practice this sitting on the edge of a bench; former Mr. Olympia Lee Haney used to practice it standing in a forward bend. Either way, it's fine as long as you can feel the back shoulders through this exercise.

Forearm curl on the pulley

This is simply the pulley version of the previous exercise; I've always liked this exercise because the pulleys provide sustained tension. Stand between two pulleys leading from below and cross the handles in front of you. Bend over so that your torso is almost parallel to the floor, and raise the handrails until they are side by side. Your elbows will be slightly bent and your wrists will be turned inward to better isolate your back shoulders.

Inverted Stove Deck

Many gyms have back shoulder machines, and some pec decks can be used for this purpose if you sit in them inverted, facing the backrest. When you learn to exercise your back shoulders on pulleys and with machines, you should know what it feels like when you isolate them properly. Make sure it feels the same on the machine.

Training the back shoulders

This shoulder workout will help you with lagging back shoulders. Note that as much as you want to address them, it's still not a good idea to train them at the beginning of the workout so you don't take away strength for heavy overhead presses.

* Alternate every other week between single and pulleys.