Dana Linn Bailey, the first-ever Olympia Women’s Physique champion, still looks ready for the podium thanks to her love of finding new ways to keep her body toned. And, in a recent Instagram postBailey, who won her Olympia Prize in 2013, shows that she is still using new training techniques to build her body better. “Want bigger butts? Try this,” your dream personal trainer enthuses.
“Rear deltoids, one of those muscles that, in my opinion, everyone needs to work on a little more,” Bailey says in an instructional video for her 2.2 million IG followers.
What are the rear delts?
The posterior deltoids, or rear deltoids, are the muscles that sit at the back of your shoulders and help facilitate shoulder extension and rotation. Building the posterior deltoids is important because this muscle can help reduce stress on the lateral (lateral) and anterior (anterior) deltoids during movement, preventing injuries while creating a shapely upper back. Working the rear deltoids requires you to hold the arm behind your back and look for a stretch at the same time, but this is where the rear delt can be restricted in motion.
Dana Linn Bailey’s Reverse Fly Hack for Bigger Rear Deltas
“It’s great exercise,” Bailey noted. “However, your shoulder never reaches full extension.” This is due to the design of the pec dec machine. At the beginning of the inverted fly, the handles meet and the shoulder can no longer rotate. Instead, the popular social media star is making an adjustment.
While sitting next to the machine, Bailey uses her outside hand to grip the handle while using the inside hand to stabilize herself on the back of the seat support. “We’re going to do it with one arm,” she explained. “It’s a greater range of motion,” the detailed bodybuilder demonstrated, showing that not only can her hands move further to the side when in front of her for greater rotation, but a serious stretch is also possible at the end of the fly. “This allows your shoulder blade to move more freely,” Bailey explains in her caption. “That extra stretch = tension. And tension under load = growth.”
Bailey further noted, “If you train over a longer stretch, you lengthen muscle fibers under resistance – one of the most powerful ways to induce hypertrophy.”
So do what Bailey does, and the next time you’re getting ready for an inverted flight on the pec deck: “Abandon the traditional setup. Sit sideways. Control each rep. Feel that stretch and light your rear delts on fire.”
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