How to pump up beautiful shoulders for a girl: 4 training programs for female deltoids

Whether your goal for going to the gym is to pump up your delts or make them smaller, these four shoulder workout programs for girls at the gym will help you achieve the results you want. Develop muscle mass in a specific body part and create your dream curves to look sexy!

If you want to make your shoulders smaller, use these programs on a low-calorie diet, that is, consume fewer calories than you burn, and you will achieve the desired results.

Whether you're on the beach or on stage, sculpted, beautiful shoulders will impress everyone. And the ratio of shoulder circumference to waist width will create a stunning, unforgettable effect on others.

If you are a beginner and have never exercised, our shoulder exercises for girls in the gym will allow you to achieve quick results. These exercises will dramatically change the shape of your body in record time. Increasing the mass of the quadriceps or back is a long process. But inflated three bundles of the deltoid muscle will give a stunning look to your figure, although, it is worth noting, they are quite small in size.

All the shoulder exercises shown in this article are suitable for almost everyone, but you need to follow the correct technique. They are suitable for both beginners and girls more advanced in sports.

What every girl needs to know about the shoulder girdle

Below we will show in detail in pictures how to pump up a girl’s shoulders, but if you are in the gym for the first time or, perhaps, you have been involved in other sports before, and the overhead barbell press is something new for you, in which case, before When starting your workout, you should learn more about how the deltoids work. First, let's talk about the anatomy of the shoulder muscles and their functions.

Shoulder joint

There are a large number of bones and muscles in the shoulder area. We will look at just three main bones, namely the scapula (the bone adjacent to the rib cage at the back), the clavicle (the bone adjacent to the rib cage at the front) and the humerus (the bone of the upper limb).

The shoulder joint is the connection of the humerus to the shoulder blade at a point called the glenoid cavity. This joint integrates a large number of muscles and even most of the muscles in the upper body, allowing for a greater range of motion. This is both a blessing and a curse at the same time.

What's bad about it? But the fact is that thanks to the mobility of the shoulders, we can work with the weight incorrectly, without realizing it. The correct technique for performing exercises is important to maintain the wear resistance of ball joints. Nothing can hinder your progress except a shoulder injury.

Rotator cuff

As workout freaks, we love checking out our muscles in the mirror. But let's think for a moment, what keeps them together? Rotator cuff! The rotator cuff consists of the supraspinatus, infraspinatus, teres minor and subscapularis muscles. This group of muscles stabilizes the position of the shoulder and holds the humerus in the socket of the scapula.

In other words, they attach the arm to the torso and also keep the humerus in socket for safe rotation. That's why there are so many articles on the Internet devoted to this important muscle group, as well as how to pump them correctly.

Deltoids

So let's finally talk about what most of us associate with the "shoulder muscles", namely the deltoids.

The deltoid muscle is a triangular-shaped muscle that covers the shoulder joint. Its rounded shape covers the top of the shoulder, the anterior edge of the collarbone and the posterior edge of the scapula. It covers the shoulder joint and upper arm.

The deltoid muscle is involved in abducting the arms to the side, contributes to the work of the pectoral muscles, and also prevents dislocation when we lift heavy weights. Such a small muscle performs so many functions.

The deltoid muscle is divided into 3 bundles or they are also called “heads”. These three bundles perform different functions, while at the same time they all, to one degree or another, support complex shoulder movements, such as the standing press.

• Anterior deltoid muscle The anterior deltoid muscle lifts the arm forward, brings the arms to the midline of the body and rotates them inward. The main exercise for developing this bundle is raising your arms forward with different positions of your arms, be it palm up or down.
• The middle fascicle of the deltoid muscle The middle fascicle takes the arm to the side. To train it, you should lift dumbbells to the sides and row the barbell to the chin with a wide grip.
• Posterior deltoid The posterior deltoid pulls the shoulder back and externally rotates the arms. Exercises for the rear deltoid include face rows, reverse butterfly raises, and dumbbell bent-over raises. Since the main function of the posterior beam is rotation, you can create variations to any standard exercise by changing only the position of your hands.

Briefly about the trapezius muscle

It is worth noting one very important component that you should focus on when training your shoulders. This is the trapezius muscle. She lifts and rotates her shoulder. The upper part of the trapezius muscle attaches to the front of the collarbone, the back of the shoulder blade, and the back of the skull.

It all depends on your preferences: whether you want to develop your trapezius muscles or not. Mostly men love a large, inflated trapezius and therefore devote a lot of time to its development. Women can also include exercises to develop their trapezius muscles in their workout routine. First, they will suppress the deltoids, which will make your shoulders look narrower.

But, more importantly, with incorrect exercise technique and too active movement of the shoulder blades, the trapezius muscles “take over” the load that goes to the shoulders.

I see this a lot when someone takes on too much weight when doing dumbbell lateral raises. Yes, the arms rise, but the deltoid muscles take almost no part in this. Remember, the trapezius muscles work at the expense of other muscles.

To prevent the trapezius muscles from taking over from other shoulder muscles, keep your shoulders down and use moderate weights. Nobody cares how heavy a weight we can handle. Even if you have doubts, remember: light weight is always better than too much weight.

Sports nutrition for quick results

As you know, protein is one of the essential macronutrients you should consume in your diet. The amount of protein you need to consume is not the same for everyone, as many people have different fitness goals, body types, and activity levels. But in general, an active woman should consume 1 to 2 grams of protein per kilogram of body weight per day. Yes, that's a lot. And often too much to consume just whole foods. So protein supplements are super popular and convenient, not to mention delicious. By not consuming enough protein, you may lose muscle instead of fat. So reduce fat tissue and build muscle mass with the help of protein from sports nutrition.

On training days, you should take protein powder before and after exercise. Before training, consume it 30 minutes to an hour to allow it to be fully digested. You should also add some fast carbohydrates before your workout. You should then drink another serving within 40 minutes of your workout. For non-training days, continue to use it with food or as a snack.

When you exercise, you are actually tearing your muscles. BCAA (essential amino acids) will help minimize muscle breakdown and improve protein metabolism so you can see better results from all your hard work in the gym. BCAA will also help you recover faster. On training days, you should take BCAA's during your workout, either mixed or with water. You can also take them in the morning or throughout the day on an empty stomach. On days when you are not exercising, you can take them if you do not have time to eat a full meal so as not to destroy your muscles.

Sometimes we just don't have enough energy. This can happen quite often. When you need a little extra push to get to the gym and get your workout done, take a pre-workout that will provide you with a natural source of caffeine and improve blood flow, increase the amount of oxygen to your muscles, and help your body fight lactic acid. Take the complex 20-30 minutes before training.

Sometimes we do everything we can, but sometimes we still need something extra to increase fat loss. For this you need fat burners. They will help you in fat loss along with appetite suppression. In addition, they will give you energy thanks to natural caffeine. You can take up to two capsules per day. When you first take a fat burner, it is recommended that you start with one capsule in the morning before breakfast. Then, you can increase the dosage to two capsules per day. But do not forget to take a break of at least three hours between them.

For those who are just deciding whether they need sports nutrition, we recorded a video below:

We recommend: a sports nutrition site that will delight you with exclusive offers and quality service!

Shoulder muscle training for beginner girls

Outside of sports, we rarely lift objects above our heads in everyday life. If you're new to exercise, don't use too much weight for your overhead press. Start by warming up your muscles and then begin warming up your shoulders with slightly higher rep ranges. With proper training, your shoulder muscles should be burning!

Warm-up complex for beginners

Plan: Perform 3 sets. Rest between repetitions should be minimal

Use light dumbbells, about 1 - 1.5 kg. Perform the above exercises while standing on slightly bent knees. Taking this position will take the pressure off your lower back.

Don't neglect this warm-up! I still start my training with it to this day.

Notes:

Do this workout twice a week. Moreover, the pause between workouts should be at least 72 hours. After 2-3 weeks, you can increase the load and use other variations of the same exercises.

As you decrease the number of repetitions, increase the weight. But remember, repetitions are the guide for the exercise. The rule does not apply here: the faster, the better. If you need to do 12 reps and you feel like you can do 3 more, then do an additional three reps. And then increase the weight on the next set. Conversely, if you need to do 12 reps and you can barely do 8, then reduce the weight. Don't sacrifice technique for weight!

Shoulder exercises for beginner women

Workout in the gym

Women do not have to devote a separate day to training their deltoid muscles. The movements can be combined with training the muscles of the back and chest.

Exercises for the rear delts can be as follows:

To inflate the posterior beam, you can use a special device called a “reverse butterfly”.

Exercise technique

Seated dumbbell press

You will feel some extra strength behind the shoulder machine, which is why I do the seated dumbbell press. As the load increases, the dumbbells will throw you off balance. Moreover, to press dumbbells while sitting, a more rigid fixation of the body is required than while standing.

The dumbbells should not touch each other at the top; If the distance between your hands is narrower than the level of your shoulders, you may injure your shoulder joint.

Lifting a barbell with a curved bar in front of you

You can also perform this exercise on the lower block in a crossover. It doesn't matter which projectile you choose. Keep your legs slightly bent at the knees, which will prevent your body from swaying and protect your lower back from injury. Also use a deep grip. That is, when lifting the barbell to your chin, your thumbs should be on the same side of the barbell as the other fingers on your hand. Always control the lowering of the bar. Keep your back and neck straight.

Seated lateral raise of dumbbells

Sit here with your body straight. This exercise has been in demand for a long time. I've been using it throughout my 35 years of lifting weights. Engage your lower back muscles and you will feel your shoulders drop into place. Imagine that you are sitting between two glass walls. If the dumbbells go too far forward or too far back, the glass will break.

Afterwards, lift the dumbbells as if there is resistance at the elbows. Your thumbs should point slightly downward. If your thumbs and palms begin to creep up, you will feel your shoulders change position. This means that the lateral deltoid muscle no longer does most of the work.

Perform this exercise with moderate weight until your technique is perfect.

Reverse flyes in the butterfly machine

Sit at the butterfly machine. Adjust the seat height so that your shoulders lower your chest. If you sit too low, the trapezius muscles will work.

Maintain a neutral wrist position and make sure your elbows are pointing back, not down. Imagine that you want to push someone behind you with your elbow. Not the best example, but this is how your elbows should work.

Seated bench press

This exercise replaces the seated barbell press. The main advantage of the simulator may be that the movement in it always follows the correct trajectory (if it is designed correctly), so it will be much easier for beginners to master it, and girls cannot always do a seated bench press with an empty bar. Even professional bodybuilders do not shy away from bench presses. Current Olympia winner Jay Cutler prefers to use the bench press in the machine. The exercise is performed in 3 sets and 10 - 15 repetitions (it all depends on the working weight and the purpose of the workout)

Training program for general shoulder muscle development for women

This workout is intended for those who have already worked with weights and want to pump up the deltoid muscle. After this workout, you will not feel muscle pain and will gain beautiful muscle shape. If you want to increase muscle size, then this workout is for you. And if you are trying to lose weight and want to give your shoulders a nice shape, then this workout is also perfect for you.

Since the exercises included in this workout must be performed at maximum intensity, I recommend that you do them once a week. I also recommend changing the variation of exercises: dumbbells, machine, cables, barbell, and so on. I will give more specific examples.

No matter what exercise you do, you should start your workout by warming up your muscles. Believe me, it works!

How to improve your shoulder shape[edit | edit code]

Deltoid muscles.
Front view (left) and back view (right) Deltoid muscle and shoulder joint Deltoid muscle

responsible for the movement of the hand in all directions. From an aesthetic point of view, the shape of the shoulders is very important, since posture and physique largely depend on it. Conventionally, the deltoid muscle can be divided into:

1. A front bun that allows you to raise your arm in front of you and above your head.
2. A medium bun that allows you to raise your arms to the sides.
3. A posterior bundle that pulls the arm back.

The deltoid muscles only cross the shoulder joint. Since they are made up of several beams, you can work them from different angles, raising your arms in front of you, above your head, to the sides, or moving them back.

Execution technique

Overhead press

Choose between seated dumbbell curls, machine presses, or seated barbell curls. The first week do the exercise with dumbbells, the next week on the machine, and so on. Squeeze your lower back muscles to lower your shoulder blades. Engage your abdominal muscles as you inhale and begin pressing. Lower the weight to chin level. Do not lift your chin towards the apparatus!

Before performing a dropset, reduce the weight by about a third. Train to muscle failure. So, 15 kg dumbbells need to be replaced with 10 kg dumbbells.

Rest between sets. If you've been training at a fast pace, then do an abdominal exercise or stretch your shoulder muscles.

Lateral dumbbell raises

As with the bench press, vary the exercise variations each week. Choose between dumbbells or a machine and between one-arm and two-arm raises. For me, I don't do crossover side raises. But if you're good at it, then go for it. Stand up straight and enjoy the burning sensation in your muscles.

Bent-over dumbbell chest row

This superset doesn't require too much strength. Here you also have a choice: a machine, crossover or free weight. This exercise can be performed with dumbbells in an incline position (or sitting or standing), on a crossover (reverse fly) or on a machine. If there are a lot of people in the room, place dumbbells near the machine you are sitting at.

When performing this exercise with dumbbells, bend your knees so that your shoulders are higher than your hips. The point at which you look during the exercise determines the position of your neck, so focus your gaze at least 1 meter away from you. This way your neck will not feel the strain.

Elbows bent. Your hands should be in this position throughout the entire exercise. If you weigh too much, the load will not be applied to the development of the triceps.

Raising your arms in front of you in a crossover

You can use ropes, handles or a barbell. I prefer a barbell with a curved bar. The weight of the weight will depend on the machine you choose. With some simulators this exercise will be easy for you, with others it will be incredibly difficult. Do this exercise with a little more repetitions, otherwise your forearms and elbows will suffer. This exercise can be diluted with dumbbell lifts in front of you.

Pumped arms?

It is known that many girls, when starting to work out in the gym, bypass exercise machines for arms and shoulders, saying: “No, this is not for me. I don’t want to have canny hands like Schwarzenegger.” Yes, of course, such pumped up arms are of no use to an elegant and slender person. But in order to pump up the muscles of your shoulders and arms, you need to train hard in the gym, eat a lot and take special medications that increase testosterone levels in the body. So, even if you really want to become the owner of massive shoulders, without special medications and increased high-calorie nutrition you will not succeed.

Therefore, we advise you to stop believing myths and listen to the opinions of professionals. To harmoniously lose weight or simply stay in shape, you need to use all muscle groups. Girls need shoulder training; many women have become convinced of the effectiveness and importance of this type of exercise, believe me too.

Training program to increase shoulder width

These exercises will mainly focus on developing the lateral deltoid muscle. You can do these exercises every workout for 4-6 weeks, or every third shoulder workout, combining them with the other exercises we talked about above.

Anatomy of the shoulder muscles

The shoulder is considered the most mobile joint in the entire human body. As a hinge, the shoulder capsule allows for a wide range of up-down, back-and-forth movements that we perform every day. The ball and socket joint of the shoulder is actually made up of many small parts - including smaller tendons, ligaments and muscles. Due to the complexity of the structure, the shoulder is not really a very stable or strong part of the body. The shoulders depend on soft connective tissue to remain stable and strong. Therefore, when connective tissue becomes inflamed or degenerates over time (very often due to age, osteoarthritis, or overuse), shoulder pain is a common result.

The shoulder joint is covered by the deltoid muscle, which is divided into three bundles: the anterior one - has the function of flexing the arm and lateral abduction during external rotation of the shoulder, the middle one - horizontally abducts the arm, the posterior one - has the function of extending the arm. In exercises in which the arms perform frontal raises, the anterior delta is involved. The middle delta works during lateral abductions - swings, presses. The rear delta contributes to abductions - rows and swings of the arms back. In training, it is important to work all three parts of the deltoid muscle for comprehensive development. In shoulder training in the gym, a strong back, including the lower back, plays a huge role for girls. For athletes or those who exercise frequently, the shoulders are one of the most used parts of the body - they are involved in lifting heavy objects.

Execution technique

Smith machine overhead press

Many people can do this exercise. Others don't do anything at all. If you feel pain, you do not need to continue with this exercise. Instead, start with dumbbell presses or Smith machine presses in front of you.

Adjust the seat of the machine under the barbell, and make sure that the bench is at a right angle or slightly inclined. The weight of the weight depends on the machine used. Lower the bar as low as possible. The distance between your palms should be greater than shoulder width.

You can do bench presses to keep your back straight, or even have a trainer push your knee into the middle of your back.

Standing Dumbbell Lateral Raise

Do not lift the dumbbells higher than 90 degrees, because then only the trapezius muscles will work. Palms facing down. Do not swing dumbbells or pump your body.

Raising arms to the sides on a lower block in an inclined position

First perform a set on one arm, then the other, and then proceed with the second half of the superset. No matter what kind of cables you use, it will be very difficult for you. With this exercise you will feel painful sensations in your muscles that will definitely delight you. Your shoulders and hips should form a right angle with the floor.

Lifting dumbbells through the sides "with touch"

For this exercise, use half the weight you would use for regular dumbbell lateral raises.

Raise your arms with dumbbells up. When your hands reach chest level, bring them together, almost touching each other with dumbbells. Then spread your arms and return them to the starting position.

Perform this exercise within a moderate range of repetitions, otherwise your forearms and elbows will be overworked.

Swing in the simulator with one hand to the side

The middle deltoid muscle is already a little worn out, so we switch to a one-arm lateral press on a cable machine. This is where you need to focus on control.

If you have difficulty performing this exercise on a cable machine, use light dumbbells. When performing this exercise with dumbbells, you can hold onto a machine or a bench. By fixing the non-working side of the body, you will not sway during the exercise.

French press

Hold a dumbbell with both hands. Place your palm on the inside of the top head of the dumbbell and lower it towards the back of the chair. Raise your arms and lift the dumbbell straight above your head. As you inhale, gently bend your elbows, lowering your hands behind your head. As you exhale, slowly straighten, returning to the starting position. As you perform the movements, lower your forearms so that the dumbbells are directly behind your neck.

What will we download?

When pumping up the arm muscles of girls at home, the main focus is on the upper part (shoulder) and lower part (forearm).

The main function of these muscles is to flex and extend the upper arms. First of all, you need to pump up:

• biceps is biceps, that is, it has two tendon heads for attachment to the bone, the shoulder muscle is located on the front side from the shoulder to the elbow. Bends the arm, allows you to turn it palm up, and also participates in the rotation of the forearm and stabilizes the shoulder joint, preventing its dislocation;
• triceps - the triceps muscle, located behind, mirror the biceps. Extends the arm at the elbow;
• forearm muscles - help to bend the elbow, rotate the forearm and wrist.

We correctly organize training for the deltoid muscles for mass, relief and strength

Proper organization of training is half a step towards achieving a given goal. Beginners, in pursuit of quick results, often make the 2 most common mistakes:

• incorrectly select exercises (focusing only on isolated elements);
• perform a large number of repetitions.

The last miscalculation is related to the misconception that lifting heavy weights only increases strength. This is fundamentally wrong. A weight training program must include heavy bench presses.

Along with strength, muscle volume also increases, and this happens mostly thanks to the basic elements. They are the basis of growth. The range of repetitions for men in this case is from 4 to 7 times, for girls - from 8 to 10.

The second principle that should be followed is a gradual progression of loads. This is one of the most effective methods of stimulating muscle growth. A small number of repetitions will not allow you to gain the required mass, while at the same time, excessively intense training will not allow the muscles to recover in time, which will also lead to an insufficient increase in volume.

Differences in women's back training

When performing strength exercises, women do not need to chase weights. If a training man usually has the goal of gaining as much weight as possible in a short period of time, then a girl has no such task. Of course, some athletes achieve truly impressive results: deadlifts of more than 100 kg, pull-ups are performed with an impressive load on the legs... But performing exercises for girls on the back inevitably leads to an increase in muscle tissue in volume, which over time makes the figure not entirely feminine - as they say , “not for everyone.”

If a girl does not set herself the goal of winning powerlifting, then there is no point in constantly increasing working weights. In addition, most girls, when they come to the gym, cannot boast of the ability to perform simple pull-ups or excellent deadlift technique. Therefore, first you should thoroughly study the technique of performing basic exercises for the back muscles. For girls, this can be quite a difficult task and take many months. If possible, for the first months of training it is better to hire an experienced instructor who will “set up” the technique of performing deadlifts, squats, etc. After the basics have been mastered, you can continue training on your own and even create certain programs for yourself aimed at pumping a separate muscle group.

Unlike men, women do not need to take anabolic steroids or constantly consume large quantities of protein shakes. After a girl learns how to do pull-ups with a classic grip at least 10 times and can perform deadlifts and hyperextensions with weights without errors, her back will become sculpted, slender and beautiful without additional pharmacology. Your posture will improve, your head will no longer be pulled into your shoulders, and there will be no trace of stooping.

Back muscles: a brief educational program

Professional instructors all have knowledge in the field of medicine (at least orthopedics). In order to competently create a set of exercises for the shoulders and back on their own, girls must at least roughly understand the structure of the back muscle corset.

The muscles that we have to train on a regular basis are a complex of superficial and deep muscles. Each of them has its own specific functions in the human body. If one or another muscle is weak, many problems can develop: stooping, lordosis and scoliosis (formed over time due to insufficient support of the spinal column).

1. The most important superficial muscle of the back is the so-called latissimus. In slang, athletes call these muscles, located from the armpits to the lower back on the sides of the back, “wings.” They provide free movement of the arms in different directions; the “wings” are involved to a greater or lesser extent when performing almost any exercise for the back.
2. Another superficial muscle is the quadratus muscle, which is located in the lumbar region and is responsible for bending the body. Involved in hyperextension and deadlift.
3. The deep muscles usually include relatively small groups of muscles, which are also called extensors. They are mainly responsible for the ability of the spine to move. Their function comes from their name; these muscles (longissimus, iliocostalis) allow the spine to extend. If they are weak, then a person can hardly bend - for example, he can bend forward, but cannot straighten up.
4. At the top of the back we have to work on the deltoid and rhomboid muscles. The first is located on the front and back of the shoulders, at the back. Diamond-shaped ones are located closer to the neck. Nearby are the trapezius muscles, which, together with the deltoids, are responsible for a person’s ability to raise, lower, and move their shoulders back and forth.

If you regularly perform the exercises listed below on the back and arms for girls, then within six months your posture will become beautiful and proud, tempting body curves will appear in the lumbar region, your head will always be raised up and not pressed into your shoulders. You shouldn’t be afraid of doing exercises for your arms (many girls think that they can “pump up”) - beautiful, toned and sculpted arms are not ashamed to show off on the beach, and their owners can also afford to wear an open evening dress without fear of exposing the fat pads on their back and in the armpit area.

What should cardio workouts be like?

Cardio on machines

If your body mass index is higher than normal, you should not run on a treadmill: this will put too much stress on your joints. Instead, choose a brisk uphill walk (you can adjust the incline on the treadmill), exercise bike, elliptical, stepper or airbike.

Perform cardio at a moderate intensity so that you can last without slowing down. The main thing is to increase your heart rate and keep it at this level for the right time.

If long, monotonous cardio makes you sad, try doing it with headphones. If this doesn't help, choose intense circuit training with your own weight. They are also suitable for those who cannot go to the gym five times a week.

A set of shoulder exercises for girls

Pump up your deltoids using different techniques with dumbbells and a barbell, giving local load to each of the 3 beams. They work well when performing other practices, so add 1 basic and 3 isolated shoulder exercises from the ones suggested below 1-2 times a week to the main complex.

When working with apparatus, use minimal weights and add load only after honing your technique.

The recommended number of repetitions to strengthen muscles and form relief is 10-15 x 3 sets.

Barbell chest press

The multi-joint exercise specifically works the front and middle zones of the deltas, triceps and indirectly loads the dorsal bundles. Perform it from a standing position, but if you have no experience, work while sitting, placing your shoulder blades firmly on the back of the bench.

1. Grasp the bar with an overhand grip and bring the barbell to your collarbones.
2. Push it up and straighten your elbows completely.
3. Then lower it back down.

While working, keep your body and head straight. When you lose control of your body, it's easy to lose your balance.

Seated press

This is one of the best delt exercises in the gym. It can be done at home by replacing the barbell with dumbbells. It is as effective as a barbell. In the gym, start working with 5 kg, increase the weight gradually. The weight depends on the athlete’s task. When bench pressing, it is even easier to control the weight by gradually adding 1 kg each week.

1. Take dumbbells, sit on a bench or chair, rest your shoulder blades on the support.
2. Bend your arms, point your elbows down.
3. Squeeze the projectiles upward until they touch at the top point.
4. Keeping your elbows at a slight angle, lower your arms.

Barbell row to the chin

The front stretch is a classic exercise for the shoulders and arms in the gym. It involves deltoids, trapezius, biceps, forearms, abs, and lumbar spine. To work you need an Olympic or EZ bar and weights.

Grasp the base with a medium grip .

• The narrower the position of the arms , the more actively the biceps and triceps of the arms work.
• With wide palms, the load is accentuated on the 2 heads of the deltas.

Technique:

1. Remove the bar from the racks or pick it up from the floor.
2. Lower the barbell down and hold it with straight arms.
3. Make a wheel of your chest and, spreading your elbows, pull the projectile strictly vertically to your chin. During the lifting phase, keep your back straight and do not hang over the bar.
4. At the top point, the elbows should be 30° above the shoulders from the horizontal.

Swing dumbbells to the sides

1. While standing straight, simultaneously raise your arms to the sides and smoothly lower them down.
2. Work with your elbows bent and don't relax your muscles throughout the set.

The exercise can also be performed with arm weights.

Read more about the technique and variations of the delta exercise, lateral swings with dumbbells →

Dumbbell swings on an incline bench for rear delts

1. Lie on your stomach on a bench with an inclined back;
2. and spread your arms to the sides.

Bent-over swings to the sides

In the bent position of the upper body, the rear head falls under the sight.

1. Standing with dumbbells in your hands, bend 45° or lower.
2. From this position, open your arms and rotate your wrist so that your thumbs are below your little fingers.
3. Overcoming resistance, return your hands to their original position. Perform all movements slowly.

Alternating raises of arms in front of you

The front deltoids are pumped faster than others, since they are involved in all pressing exercises, but it doesn’t hurt to load them once a week either.

1. Take the shells, bring your lowered hands to the front of your thighs.
2. Raise your right arm forward horizontally to the floor or slightly above the shoulder line, and lower it.
3. Repeat the movement with your left.

Why do you need to train your back?

A strong and healthy back is the key not only to beauty and health, but also to your progress in pumping up your leg muscles.

The fact is that the bottom is better developed in women compared to the top. Girls' legs are stronger and larger. During barbell squats, for example, your back is equally important. If it is weak, then you simply will not squat with the required weight. Therefore, in order for the butt to grow, you need to pay special attention not only to it, but also to the back muscles.

In addition, a pumped back will improve posture, relieve muscle pain and visually improve body proportions.

Is it possible to “lose weight” in your back with exercise?

If the goal of training is to lose weight, this does not mean that you should ignore back exercises during training. For girls, it is important not only to acquire a flat, sculpted stomach, but also to get rid of the rolls of fat on the back. These unsightly accumulations of fatty tissue almost always appear when you are overweight. To get rid of them, you need to devote one of the training days of the week specifically to exercises for the arms and back. Very soon the “rear view” will be transformed and there will be no trace left of the unaesthetic rolls of fat.

The basic rule for those who want to lose weight in the back area with the help of exercises is to stick to a diet in parallel with training. You should reduce your consumption of simple carbohydrates to a minimum (ideally, give them up completely), and build the basis of your diet on the consumption of protein foods. If you persistently move towards your goal, you can get rid of 5-6 kg of fat mass in a month. The rolls and folds of fat on the back will become noticeably smaller, and over time they will completely disappear.

Pull-ups for women: necessity or excess?

There is an opinion that pull-ups on a horizontal bar or in a crossover are an exclusively male exercise. It's a delusion. In fact, pull-ups are one of the best back exercises for girls (in the gym or at home, it doesn’t matter). Excellent for working the latissimus muscles.

As practice shows, most of the fair sex are not able to perform this back exercise correctly even once. In this case, girls need to hang on the horizontal bar during each training session, gradually increasing the time. Over time you will be able to catch up. Within six months, this figure can be increased to 8-10 times - this is quite enough for a girl.