Rear Deltoid with Rubberband

This strengthens the rear deltoids or muscles at the back of the shoulders as well as the middle trapezius and rhomboids or muscles in between the shoulder blades. People with rounded-shoulders or a stooped posture will benefit from this exercise.

Equipment
Chair/stool, rubberband and doorknob/post. You can purchase specially made exercise rubberbands at sporting good stores or make your own by buying rubberbands used for slingshots or pipe-tying at a hardware store or market. Always check your rubberband for tears before using it.

Exercise Technique

1. If you are at the gym, loop the rubberband around the post of a strength machine. Position yourself on a stool or stand up so you are holding the rubberband with both arms at shoulder level.
2. If you are at home, loop the rubberband around a house post or double loop it around a locked doorknob.
3. Hold your arms slightly wider than shoulder-width with your elbows slightly bent and your shoulder blades lightly squeezed together.
4. Pull your arms backwards until your elbows are slightly past the sides of your body. Do this by contracting the muscles at the back of your shoulders and between your shoulder blades.
5. Return to the starting position.

Performance Tips

1. When returning to the starting position, continue to maintain tension in the rubberband and keep your shoulder blades lightly squeezed together.
2. Exhale as you pull your arms towards you and inhale as you return to the starting position.
3. Keep your body steady throughout the exercise.

Repetitions
One set of eight to twelve repetitions. Do one to three sets if you want to.

Go to Common Exercises...