Posterior Deltoid
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The rear deltoid head; produces horizontal abduction, backward extension, and external rotation — the most under-emphasized deltoid head.
Detail
The posterior deltoid's functions are: (1) horizontal abduction, (2) backward extension, and (3) external rotation. Exercises include the seated row (pronated grip) with a low seat position, bent-over rows (pronated grip), side-lying horizontal abduction, and dumbbell shoulder extensions. It is the most under-emphasized muscle of all three deltoid heads, and movements for this muscle are rarely done properly — the key is horizontal abduction (extension). The press-behind-neck exercise is not recommended because it involves too much external rotation.
Key facts
- Functions: horizontal abduction; backward extension; external rotation.
- Most under-emphasized of the three deltoid heads.
- Key training action: horizontal abduction (extension).
- Behind-neck press not recommended (too much external rotation).
Connections
- deltoids — group it belongs to.
- horizontal-extension-abduction — key action.
- external-rotation — one of its actions.
- seated-row / bent-over-row — training exercises.
Educational content only — not medical advice. Always consult a qualified professional for individualized guidance, especially around injury, pregnancy, or medical conditions.