Tag: infraspinatus

Pec Deck Rear Delt Laterals

Sit facing the machine, with the torso against the back pad, arms forward, gripping the handles:

  • Inhale and separate the arms, squeezing the shoulder blades together at the end of the movement.
  • Exhale.

This exercise mainly engages the posterior deltoid, infraspinatus, and teres minor and, at the end of the movement, when the shoulder blades squeeze together, the trapezius and rhomboids.

INFRASPINATUS AND TERES MINOR
Both of these muscles arise from the posterior surface of the scapula (shoulder blade), pass onto the scapulohumeral articulation, adhering to its articular capsule, and insert at the greater tubercle of the humerus.
They play an important role in external rotation of the arm and reinforce the action of the shoulder ligaments by actively reinforcing the attachment of the arm to the chest.
Comment: In some people, the teres minor and infraspinatus are fused, forming one muscle.

Variations:

  • Seated Rear Delt Fly Machine: Sit on a rear delt fly machine with your chest against the pad and grasp the handles with your hands. Squeeze your shoulder blades together and bring the handles back to your sides, keeping your arms straight. Lower the handles back down and repeat for the desired number of reps.
  • Bent-Over Rear Delt Fly with Dumbbells: Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Bend forward at the waist until your torso is almost parallel to the ground, with your arms hanging straight down and your palms facing each other. Squeeze your shoulder blades together and lift the dumbbells out to the sides until they reach shoulder height. Lower the weights back down and repeat for the desired number of reps.
  • Standing Rear Delt Fly with Resistance Bands: Stand on a resistance band with your feet shoulder-width apart and grasp the band with both hands, palms facing each other. Bend forward at the waist until your torso is almost parallel to the ground, with your arms hanging straight down. Squeeze your shoulder blades together and lift the band out to the sides until your hands reach shoulder height. Lower the band back down and repeat for the desired number of reps.
  • Incline Bench Rear Delt Fly with Dumbbells: Lie face down on an incline bench with a dumbbell in each hand. Lift the dumbbells out to the sides until they reach shoulder height, keeping your arms straight. Lower the weights back down and repeat for the desired number of reps.

Low Pulley Bent-Over Lateral Raises

Stand with the feet apart, legs slightly bent, and lean forward from the waist, keeping a flat back. Grip a handle in each hand with the cables crossed:

  • Inhale and raise the arms to the side to horizontal.
  • Exhale at the end of the effort.

This exercise mainly works the posterior deltoid. At the end of the movement, as the shoulder blades squeeze together, the trapezius (middle and lower portions) and the rhomboids contract.

Variations:

  • Single-Arm Low Pulley Bent-Over Lateral Raise: This variation involves performing the exercise with one arm at a time. This allows you to focus on each side individually and can help to correct any muscle imbalances.
  • Low Pulley Reverse Fly: This variation involves pulling the cable towards your sides rather than lifting it out to the side. This targets the rear deltoids and upper back muscles in a slightly different way.
  • Low Pulley Bent-Over Row: This variation involves pulling the cable towards your waist rather than lifting it out to the side. This targets the mid and lower trapezius muscles.
  • Low Pulley Face Pull: This variation involves pulling the cable towards your face while standing upright. This targets the rear deltoids, upper back muscles, and rotator cuff muscles.
  • Low Pulley Seated Row to Lateral Raise: This variation involves performing a seated row and then immediately lifting the weights out to the sides. This combines the benefits of a row and a lateral raise and is a great exercise for building upper back and shoulder strength.