Exercises for the back deltas of the shoulders for girls with dumbbells, a barbell, in the gym

A beautiful shoulder shape is no less important for women than for men. However, it is difficult to pump up rear deltas without knowing how they work. Before going directly to shoulder exercises, you need to figure out what a delta is, where it is located and what function it performs.

The essence and basic principles of exercises for the rear deltas

The deltoid muscle consists of 3 bundles:

1. Front: starts from the initial edge of the clavicle. Thanks to him, you can raise the upper limb in front of you and take your elbows to the body.
2. Middle: attached to the scapula. With it, you can raise and spread your arms to the sides.
3. Rear: a small muscle located at the back of the shoulder. Its main function is to take the hand back, pull it towards itself, lower it down after lifting it, unbend the shoulder.

The simultaneous work of 3 beams allows you to perform many movements. Thanks to them, the shoulder joint is the most mobile in the body. When the delta is very tense, it can abduct the shoulder in all directions.

The posterior bundle is the most inactive. For those who are professionally engaged in bodybuilding, it is 30% more than for people whose occupation is not related to sports.

There are the following reasons for this:

1. The front deltas are involved in many types of exercises, while the rear loads are almost not experienced.
2. The back deltas are not as popular as the biceps or pecs. They don't get much attention.
3. The rear deltas are the smallest and not easy to engage. To inflate them, a targeted load is needed on them.

Exercises on the back delts are often done incorrectly, so the result is a lack of growth. Muscles do not increase even after intense training. To work them out and to properly load them, special exercises are required, for example, raising the upper limbs in an incline to the back delta.

No need to be afraid that exercise will help too large shoulder height, on the contrary, they will add:

• shoulders of relief and sexuality;
• silhouette - proportionality;
• accentuated thin waist.

A special complex will strengthen the shoulder joints, contribute to an increase in strength indicators in movements, where the load is directed to the muscles of the shoulder girdle. This applies to pull-ups and push-ups. For example, Jessica Putnam, in her early 20s, began participating in various prestigious fitness tournaments. She claims that her body was created by herself.

Indications for starting the use of exercises for the rear deltas

Exercises for the back deltas require preparation: first, you need to stretch the shoulder joints. They have good mobility, so the upper limb can move in different directions. The extreme mobility of the shoulder joint can be seen by comparing it with the knee, which provides movement of the leg in only one plane.

Thanks to the shoulder joint, the arm can be rotated in different directions and planes. However, this mobility has its drawbacks: the shoulders are often injured. Before starting the main workout, you should warm up and warm up the shoulder muscles, and during the training itself, control the execution technique.

For women, developed shoulder muscles are the basis for quality work on the body. If you train your shoulders correctly, after doing a good warm-up, they will be strong and attractive.

Contraindications to doing exercises on the back deltas

For beginners to work out the delta area, it is recommended to choose easy exercises. The program is designed so that strength exercises for their pumping are carried out 2-3 times a week.

When working with a barbell, the following contraindications to them should be taken into account:

1. First experience.
2. Back problems. The position of the body for working with the barbell is anatomically unnatural: a load on the lower back is created and intra-abdominal pressure increases.
3. Umbilical hernia. It is better to replace such an exercise with a similar one, but with less stress.

Helpful hints

When working on the shoulder muscles, you must be guided by the following recommendations:

1. Have barbells and dumbbells for training. Their weight depends on physiological capabilities. Variants should be selected to be able to do 10 or more reps. For 1 workout, from 5 to 10 sets should be carried out. It is not recommended for a woman to lift more than 5 kg. If the goal is to build up your shoulders, making them wider and more massive, then you can take heavier shells. If the main task is to reduce the shoulders and narrow the back, then the weight is minimal. The emphasis should be on increasing the number of approaches.
2. Increase the periods of classes little by little. In women, the muscle mass is average and with a sharp load, injuries may appear.
3. Be aware of the risk of stretching, therefore, strictly follow the technology even if you are in good physical shape.
4. First, the technique must be carefully worked out without dumbbells and barbells, after that, move on to movements with minimal weight.
5. Do not forget to warm up. It is mandatory before every workout.
6. Do not be afraid of muscle pain at first. This is normal: pain indicates that the required load has been received. A warm salt bath with lavender oil will help eliminate it. After the bath, thoroughly rub the muscles.
7. For a noticeable increase in shoulders, it is better to work with a lot of weight.
8. The best number of repetitions is 8-12 times. The final 2 reps should be done with your last strength.
9. You should not overload the body with training.

The main set of exercises for the rear deltas

Exercises for the back deltas should be selected so that all 3 beams can be worked out with high quality.

Reverse butterfly on the simulator

Promotes the formation of the relief of the posterior bundle of the delta. It helps to make the muscle strong, the shoulders are round and resistant to stress, and to eliminate asymmetry.

Execution technique:

1. Adjust the machine so that the distance between the handles is shoulder width apart.
2. Put on the weights.
3. Press your chest against the back of the simulator. The back is straight, the loin is bent.
4. Extend your arms and grasp the handles, palms facing each other.
5. Take a breath and then pause.
6. Spread the handles by the body. Elbows at shoulder level.
7. At the point of contraction, pause and tighten the back delta.
8. Take a breath and return to the beginning.

The elbows should be included in the work, not the hands. For greater efficiency, you can change the grip to the reverse. The more elbows are brought behind the back, the better it is for working out the muscles.

Seated Dumbbell Press

It is popular with the fair sex. It works with the front and middle bundles and triceps. It is not recommended to train it before performing the movement, otherwise the triceps will become weak, and the shoulders will not receive the necessary load.

The sequence is as follows:

1. Sit on a bench so that the shoulder blades are well pressed against its back. Then bend in the lower back and take dumbbells.
2. Bend your arms, and point your elbows down, dumbbells at shoulder level.
3. Inhale and exhale, raise the bent arms at the elbows up.
4. Exhale and return to the beginning.

Barbell Exercise

You will need a barbell for movement. Basically, the load is directed to the middle beam of the delta, however, with a straight body position, the front is connected, and with a slight inclination (about 20 °), the back.

Executed as follows:

1. You should stand up straight with your legs slightly apart.
2. Take a barbell, considering: the distance between the arms is slightly greater than the width of the pelvis.
3. While exhaling, raise the bar to your chest.
4. Exhaling, return to the beginning. The arms should drop smoothly. In order for some of the load to be shifted to the rear deltas, the body should be slightly tilted forward, but so that the back does not bend.

Breeding hands

This movement is performed as follows:

1. Stand up straight with dumbbells in your hands.
2. As you exhale, slowly raise your arms so that your shoulder is parallel with the floor. The elbow should be kept slightly natural.
3. Exhaling, you can slowly lower your arms. It is important to control movement and not allow the muscles to relax.

Lifting the projectile

This movement is effective for the front delta. Women are advised to use dumbbells, as they are easier to regulate weight with.

Its order is as follows:

1. Stand up straight with dumbbells in your hands.
2. Raise your arms simultaneously or alternately until the shoulder is parallel to the floor. Elbows should not be tense.

Breeding hands

Exercise helps train the rear deltas:

1. Take dumbbells in your hands, and then tilt your body forward at a right angle.To make the position stable, you can rest your head on a bench or object that can play the role of a reliable horizontal support.
2. Exhaling, raise your arms across the sides until they are parallel to the floor. The elbows can be bent slightly. They should point up.
3. Slowly return to the beginning, lowering your hands.

Workout in the gym

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

Exercises for the back deltas can be as follows:

To pump the back beam, you can use a special apparatus called a "reverse butterfly".

Fixing the result

Exercise isn't the only thing that helps develop the back deltas. Eating right is also important. If there is work for the masses, then it is better to follow a protein-carbohydrate diet and refuse fatty foods.

The best source of protein will be dairy and sour milk products, as well as eggs and chicken breasts. A large amount of carbohydrates is present in cereals and pasta. These foods contain complex carbohydrates that the body needs. It is recommended to refuse fast carbohydrates, which are present in large quantities in sweets.

It is recommended to take fish oil and Omega-3, which have a positive effect on the body and on all processes occurring in it. Meals should be divided into 4-5 times a day, after training, stretch the meal for 40 minutes.

Opinions on exercises for the rear deltas

Do not dwell on the achieved result. Exercises aimed at pumping the deltoid muscles must be performed regularly. They will make the muscle mass relief, and the figure - slim, help to lose weight, effectively burning calories.

Beginners should be aware of the following possible mistakes when doing it:

• insufficient amplitude;
• too long pauses between repetitions;
• oblique back;
• small angle of inclination and shift of the load on the back;
• insufficient warm-up;
• too sharp or blurry movements.

When working on rear deltas, you can choose complex for the proportional development of the total mass of deltas:

1. In a standing or sitting position, dilute dumbbells to the sides: 1 set - 10-15 times, 3 sets - 6-8 times.
2. Deadlift at the upper block: 1 set - 10-15 times, 2 sets - 6-8 times.
3. In a standing position, the barbell pulls to the chin: 1 set - 101-5 times, 2 sets - 6-8 times.
4. In a crossover, standing, arms abduction to the side at the lower block: 1 set - 15 times, 2 sets - 10 times
5. Dumbbell swing: 1 set - 15 times, 2 sets - 10 times.

It is better to do the exercise on a specific day of the week, not combine it with other workouts or the day after exercises for triceps and chest. Time for rest and resolution is imperative.

When to Expect the Effect of Exercising the Rear Deltas

Movement, when done correctly, will help build up your shoulder muscles. Their effectiveness will be high if you adhere to the recommendations and competently prepare for implementation. However, do not forget: the rear beams are mainly composed of slow fibers, which means that they will take a lot of time to pump them.

Don't wait for results that are too quick. For them to appear, you will have to perform exercises on the posterior deltoid muscles for more than one week and a month.

Shoulder Exercise Videos

Shoulder exercises for girls in the gym: