Exercises for the rear delta: the best complexes of basic shoulder training in the gym and at home

What you need

Barbell
Dumbbells
Exercise equipment

According to nature's intention, men should have harmonious V-shaped figures. Deltoids exercises will help you build broad shoulders. The article describes the most effective movements for working this muscle group. The load on the shoulders can be applied both with free weights and in the simulator. The best options will also help girls - a toned shoulder girdle on the fairer sex looks very attractive.

Anatomy of deltas

To understand how to build big shoulders, you need to understand how they work. The deltoid muscles completely surround the shoulder joint, partially covering the shoulder muscles and extend to the humerus, where they are attached to the upper part of it. It consists of three bundles:

Front bun. It originates from the anterior edge of the clavicle. Responsible for raising your arms in front of you, as well as for moving your elbows toward your body.
The middle bundle is attached to the top of the shoulder blade. The task is to raise your arms to the sides.
The posterior bundle starts from the posterior edge of the scapula. Pulls his hands back.

Working together, all three muscle bundles allow for a wide range of movements, making the shoulder joint the most mobile joint in our body. By fully contracting, the delta can move our shoulder forward and backward, down or up.

Useful tips

When working on the shoulder muscles, you must follow the following recommendations:

Have barbells and dumbbells for training. Their weight depends on physiological capabilities. You should select options to allow you to do 10 or more repetitions. For 1 workout, 5 to 10 sets should be performed. A woman is not recommended to lift more than 5 kg. If the goal is to pump up your shoulders, making them wider and more massive, then you can take heavier weights. If the main goal is to reduce the shoulders and narrow the back, then the weight is minimal. The emphasis should be on increasing the number of approaches.
Increase study periods little by little. Women have average muscle mass and injuries may occur with sudden exertion.
Remember about the risk of getting a sprain, so strictly follow the technology even if you are in good physical shape.
First, the technique must be carefully worked out without dumbbells and barbells, and then move on to movements with minimal weight.
Don't forget about warming up. It is required before every workout.
Don't be afraid of muscle pain at first. This is normal: pain indicates that you have received the required load. A warm salt bath with lavender oil will help eliminate it. After the bath, you need to thoroughly rub your muscles.
To noticeably increase your shoulders, it is better to work with heavy weights.
The best number of repetitions is 8-12 times. The final 2 repetitions should be performed with all your might.
You should not overload your body with training.

Why don't my rear delts grow?

The posterior bundle of deltas is called the “lazy” bundle. Even professional bodybuilders have a posterior bun size that is only a third larger than that of an average person.

There are several reasons for this.

Firstly, the front part of our deltas takes an active part in other exercises, or rather in all types of chest or triceps presses, while the rear part does not receive any load.
Secondly, the back bun is not as popular as, for example, the biceps, back or pectoral muscles, which we always look at in the mirror. Therefore, less attention is paid to it.
Thirdly, as I already said, the rear beam is the smallest in size, so it is difficult to include it correctly in the work, it is difficult to correctly direct the load. All this leads to the fact that exercises for the rear deltas are often done incorrectly, and the result is a lack of growth.

The correct technique and types of exercises to pump up the rear delts

Unlike the front deltas, the main purpose of the rear ones is to pull and pull the limbs back, so they are trained with the help of rows and swings. Of these two types of exercises, I recommend doing deadlifts, since deadlifts are more basic exercises that work several joints at once. This provides more exercise, a greater release of hormones and, as a result, leads to better growth. In addition, working with basic exercises allows you to use the principle of progression of loads, you will be able to work with large weights.

So, let's move on to the exercises:

Lee Haney deadlift. Invented by an 8-time Mr. Olympia title winner, this deadlift is the best basic exercise for the middle and rear deltoids. We take a position with our back to the bar mounted on a rack or in a power rack. Straighten your shoulders, feet shoulder-width apart. We take the barbell with a reverse grip, straighten our arms so that the barbell is just below the butt and begin work. We lift the barbell with the help of deltas and trapezius to approximately the level of the lower back, hold for a second at the end point, and then lower the barbell. The exercise technique is quite complex, so I advise you to familiarize yourself with the attached video.

Bent-over barbell row. Performed in the same way as the variation for the back. The only difference is the angle of inclination: it is significantly lower. We approach the bar (this time from the front), take a position: feet shoulder-width apart, back straight. We lean forward with the barbell at an angle of 90 degrees, take the barbell with a wide grip and pull it with the help of the rear deltoids to the chest. It is important to maintain a 90 degree angle between your arm and shoulder. Gives a good load on the middle deltoids as well.

Bent-over dumbbell raises. We take the starting position and bend down, take dumbbells in our hands and raise them to the sides and slightly forward. We hold the dumbbells with a horizontal grip so that the trapezoid does not steal the load. Many people do this exercise by resting their head on a bench. During work, we do not allow dead spots - the shoulders should be in motion throughout the entire exercise. Can be performed either standing or lying face down on an inclined bench.

I will separately highlight exercises in the crossover:

Bent over swings. The essence is the same as with dumbbells, the elbows should be turned towards the ceiling, we try to look at the floor.
Swing on the top block. We take the handles of the crossover in our hands so that the cables intersect. We get into the starting position, feet shoulder-width apart. The elbows are in a fixed position, we pull back with the help of the rear deltoids, we try to focus and feel the work of the muscles. It is important not to spread your arms completely; they should be slightly bent and fixed.

Exercises against back pain

If a person suffers from back pain, there are several simple exercises that can improve its condition without injuring this part of the body. They are also suitable as a simple morning exercise and warm-up.

The first is called “Hunting Dog Pose.” To perform it, you need to sit on all fours, keep your back straight, tensing your abdominal muscles. And then you need to move your left arm forward and your right leg back, or vice versa. Limbs should be straight and parallel to the floor. The position is held for 10 s. This exercise perfectly works almost all the back muscles. It is recommended to do 5 repetitions.

Hunting dog pose

Great exercise and side plank. It’s also simple to perform - you need to lie on your side, resting on one of your elbows located directly under your shoulder. Next, you need to lift your body off the floor so that you get a straight line from head to knees. You need to stand in this position for 10 seconds. It is also recommended to do 5 repetitions.

Side plank

The third exercise is upward crunches, but slightly modified. You need to lie on the floor and place one leg so that it is bent at the knee and rests on the floor near the buttocks, while the other is extended forward. Hands are placed between the lower back and the floor. Next, you need to raise your head and shoulder girdle above the floor level and stay in this position for 10 seconds, then returning to the original state.

Crunches up

Prices for mats for yoga and fitness

Exercises in water against back pain

Simple exercises that you can do in the pool will help with back pain.

Step 1. It is recommended to perform 12-15 kicks in the water. In this case, the abdominal and back muscles work well. During the exercise, one of the legs rises as high as possible in the water.

Swing your legs in the water

Step 2. You need to march in the water, carefully bending your knees alternately.

Marching in the water

Step 3. You can lift weights in the water by placing them on the shoulder girdle and performing squats.

Lifting weights in water

Step 4. The “superman” stretches his back well in the water. You need to perform it while leaning on the side of the pool.

Example workout

In the gym

If we are talking about pumping up shoulders in the gym, then the workout will look like this:

Basic barbell shoulder press. You can do it standing or sitting, but I recommend standing. 1 warm-up + 3x6-10 reps.
Barbell row to the chin, 1 warm-up + 3x8-12 reps.

If you are an experienced athlete, you can add bent-over dumbbell swings or Lee Haney rows to your program to better target your posterior muscles:

Bent-over swings 3x10 or Lee Haney rows, 1 warm-up and 3x6-12.

Since our shoulders are a very delicate muscle group, they do not need heavy loads. Two or three exercises are enough, given that the shoulders actively work during all types of presses.

At home

If you are planning to train at home, then you are most likely a beginner athlete. I want to immediately warn you that fitness classes and working with your own weight are not suitable for increasing muscle volume, but will only tone them.

Pull-up. In my opinion, this is the best basic exercise of all time. Trains both shoulders and back with biceps. 3x10-15.
Dips. Also an excellent basic exercise, it uses the front deltoids, triceps and pectorals. 3x15-20.
Reverse push-ups on a bench, work the anterior muscle and triceps, 3x10-12.
Pushups. Classic. Also works the front bun + biceps and chest, 3x20.
Vertical push-ups against the wall. For the experienced. Great for working the back of the shoulders. 3x6-12.

This complex consists of basic exercises that will help strengthen the main muscle groups. Because of their simplicity, they are not very effective in gaining weight, but they will be extremely useful for beginners, as well as girls and women. After working out for some time and strengthening your body, you can safely go to the gym to start training seriously.

Front lift

This method is included in the basic exercises for pumping up the shoulders. It helps to achieve excellent relief in the shortest possible time. This exercise also works the chest muscles well.

Training stages:

While sitting on a bench, you need to grab the dumbbells with a neutral grip. The arms are located along the body.
You need to slowly raise your straightened arm to shoulder level so that the projectile is parallel to the floor.
Return to the starting position and perform the approach with the other hand.

Required number of repetitions: 2-3 sets of 12-15 movements per arm.

Training Tips

Warm-up

We devote at least 5 minutes to warm-up. We stretch well the muscle groups we will work with. This is especially true for the shoulders, as they are very easy to injure. Before each exercise, we do one or two approaches without weight, hone the technique, and try to feel the desired muscle.

Sets and reps

During shoulder training, we use a standard number of repetitions. These are 3-4 main approaches plus 2 warm-up sets. When working (especially when performing dumbbell swings), we use light weight; you should not work to failure.

Nutrition and sports supplements

When working for weight, I recommend a protein-carbohydrate diet with a low amount of fat. For protein, it is best to use dairy products (milk, cottage cheese) and animal products (eggs, chicken breasts and other meats). Complex carbohydrates from cereals or coarse pasta are suitable as carbohydrates. It is better to exclude fast carbohydrates (chocolate, sweets).

As for sports nutrition, you should pay attention to high-quality protein and BCAA. They contain the necessary amino acids, which are the “building blocks” from which our muscles are built. I strongly advise you to take Omega-3 or fish oil, which has a beneficial effect on the entire body and processes in it.

How to get maximum results with sports nutrition

Many athletes have experienced the problem when even the most painstaking and hard work in the gym does not bear fruit. Unfortunately, when training deltas, such cases occur quite often. This is one of the slowest growing muscle groups, so progression requires not only regular training, but also the support of sports supplements.

Basic and “mandatory” additives include:

Protein;
BCAA;
Creatine;
Vitamin and mineral complex.

Without sufficient amounts of amino acids, you will not be physically able to build muscle volume, and BCAAs will help avoid overtraining and ensure full muscle recovery. Creatine is especially useful; it not only accelerates weight growth, but also increases strength. A vitamin-mineral complex is a prerequisite for any sport and has a complex effect on the entire body. This concerns the normal functioning of all systems, metabolic processes, hormone production, etc.

Optional but preferred supplements include omega-3 fats and pre-workout supplements. Omega-3 can be considered an analogue of vitamins; the supplement has many positive effects on the body and can significantly increase the rate of progression. But pre-workout rather serves as an excellent way to maximize performance during training. Despite the fact that in general it may be more effective than most other supplements, it is not entirely correct to classify it as a mandatory supplement. Finally, it is worth noting the category of supplements that improve recovery. They can also provide incredible benefits through quality rest.

Common mistakes

Incomplete amplitude when performing exercises.
Long pauses between repetitions when lifting dumbbells.
During exercise, your back should be straight.
Insufficient angle of inclination, the load is shifted to the back.
Insufficient warm-up, which leads to injuries, since the muscles are not “warmed up”.
Sudden movements or, conversely, blurred movements when performing exercises.
At the end of the amplitude, beginners straighten their arms, which relieves tension from the shoulders and transfers it to the back, keeping the arms half-bent and fixed.