What exercises for the rear delta will give a good result? I think many of you are asking this question, moreover, it does not matter whether you are a beginner or a professional. Both will always look for exercises that work for them. As part of this article, we’ll break down the best Rear Delta exercises. The shoulders are one of the most important muscle groups that greatly influence the silhouette of an athlete. After all, the wider they are, the more visually the figure appears from above and the snakes from below. But in most cases, in athletes, the back bundle of deltas lags noticeably behind, which noticeably spoils the whole aesthetics. But it is to her that bodybuilders strive. Why is this happening? There are several reasons:
- Weak knowledge of training and muscle building
- Do not pay due attention to the development of rear deltas
- Using inappropriate exercises and training programs
Today I will try to help you understand these areas, and we will start with the anatomy of the posterior deltas.
- Anatomy of the posterior read deltas and what is Best Rear Delta Exercises
- What then should we do to exclude the back from the exercise?
- Next, you should choose the right weight.
- Best Rear delta exercises
- Wide grip barbell pull
- Swing dumbbells in an incline
- Row of the upper block to the face
- Raising hands in a crossover from the upper block
- Breeding hands in the simulator
- Tips for Maximum Productivity
Anatomy of the posterior read deltas and what is Best Rear Delta Exercises
The rear delta is located on the dorsum of the shoulder, that is, behind from the back. It starts from the lower edge of the scapula and, together with the rest of the bundles, is attached to the tuberosity of the humerus.
Its functions include:
- Leaving the arm back in any plane.
- Rotation (turn) of the hand outward (towards the thumb).
Knowing the function of the rear deltas, we now understand the mechanics of their work, and how to train them. That is, the main exercises for us will be all kinds of traction with different weights: barbells, dumbbells, a cable simulator. But the main thing that we must learn is that the back, in particular the lats and the trapezium, are actively working in the traction movements.
What then should we do to exclude the back from the exercise?
First, one should choose the optimal point where we will pull the training equipment we have chosen. Everything is simple here, considering that in any exercises on the back we pull the weight to the belt, then when training deltas, you will have to shift the emphasis closer to the chest. This will help eliminate the lats. I suggest for a reference point, to take the center of the pectoral muscles as that very point.
As for the position of the elbows. Basically, when training the rear deltas, the arms are held so that the elbows are in the same plane with the shoulders. That is, if we draw a horizontal line, then the elbows and rear deltas will not go beyond it.
Next, you should choose the right weight.
It shouldn’t be too light. So we will simply drown our muscles, but this will not lead to their increase. As for the large weight, it is also not welcome. Because deltas, it will not be within their power and the back will come to their aid, which will take all the load on itself. So take the weight that you can pull only with the effort of the deltoids.
Best Rear delta exercises
Wide grip barbell pull
Let’s start by tradition with a basic exercise, and we definitely won’t find a better barbell pull to the chin. It will help build up the mass of our deltas. Of course, there are some technical points to be aware of and consider when doing this exercise.
First, the grip width. It should be wide so that the arms bend at the elbow and form an angle of 90 °. If you take a narrower grip, then the entire load will go to the top of the trapezoid.
Secondly, the position of the body . This is a very important point. If we stand upright, then we will not be able to use the back delta. And we will do everything at the expense of the average, since the elbows will go up. To avoid this, you need to lean forward a little. Then, when lifting the bar up, the elbows will go back, which is what we need.
Thirdly, exclude the trapezoid from the exercise . This point is very important. After all, if we perform the exercise using the wrong muscles, then we are unlikely to achieve results in their growth. To eliminate the trapezoid, you need to do a few things:
- Choose the right barbell weight so that it is not too heavy. The posterior delta is a small muscle and does not have the same strength as the trapezius.
- Try to stretch the trapezoid. To do this, it is enough to spread the shoulders as far as possible to the sides and lower them down a little. This will sort of smear the trapezoid over the back and reduce interference.
- Take the barbell in your hand with a wide overhand grip.
- Tilt your body forward slightly, spread your shoulders to the sides and lower them down.
- We keep our back straight, there is a slight deflection in the lower back. The chest is put forward.
- The legs are shoulder-width apart, you can bend them slightly at the knees for greater stability.
- We take a deep breath and, as we exhale, we begin to pull the bar up until the elbows reach the same line with the shoulders. You don’t need to raise it higher.
- After making a short pause on exhalation, lower the barbell to its original position by stretching the rear deltas.
Important! Although the exercise is called the barbell pull to the chin, we will pull somewhere around the middle of the chest. This will load the deltas. If we continue to raise our elbows higher, then the trapezoid will turn on.
Swing dumbbells in an incline
I’ve written about this exercise before. For a better understanding, I suggest you read this article. You can find it here . Let me just say a few key points. This exercise will help pump up the back beams of deltas, as well as work out each head separately. This is true for those who have some of the sides behind in development (for example, many right-handers have a weaker left hand). Also, there are several options for performing tilt swings. In this article, we will consider the simplest of them, this is the standing option. It does not require special training and additional equipment. All we need is two dumbbells.
- Take dumbbells in each hand. The grip is neutral, palms are turned towards the body.
- We take the pelvis back, and tilt the body forward. The back is straight, there is a slight deflection in the lower back. Looking forward
- Feet are shoulder width apart. To increase stability, you can bend them slightly at the knee.
- We stretch the trapezoid excluding it from the exercise.
- The dumbbells are down.
- We take a deep breath and as we exhale, we begin to spread our arms in different directions, pulling our elbows back. It is not necessary to bring the shoulder blades together, we work only by reducing the rear deltas.
- Having made a short pause at the top point, as we exhale, we begin to lower our arms to their original position.
Concentrate on the work of the posterior head of the deltoid muscle. Do not jerk. Our task is to smoothly and under control take the elbows back.
Row of the upper block to the face
This exercise is isolated and aimed at working out the posterior beam of deltas. Great for beginners, it will help form the neuromuscular connection between the brain and shoulders. And it will also allow you to work out the execution technique for performing more complex, basic exercises. The pull of the block to the face is not a mass typesetting exercise, but for some reason it will help to give your deltas an expressive shape. Thus, it gives the shoulders a spherical appearance. It is performed in a crossover.
- Install the crossover unit at face level (slightly higher).
- Next, select the handle. The most common is the cable handle. It is with him that I advise you to start, and then you yourself will decide which one you use in the future.
- Step back two steps to tighten the crossover cable.
- We keep our back straight, you can lean back a little.
- Legs shoulder-width apart and slightly bent at the knee.
- Inhale and as you exhale, pull the handle towards your face, pulling your elbows back as far as possible. While pulling, extend the cable handle in different directions.
- Hold this position for a few seconds and return to the starting position by straightening your arms.
As you can see, there is nothing difficult in this exercise, the main thing is to try to work exclusively with the back beam. You can pull the rope towards the face or the middle of the pectoral muscles. Experiment which option suits you best, and follow it.
Raising hands in a crossover from the upper block
A very powerful exercise for shaping the rear deltas. Also, unlike pulling the block to the face in breeding, each hand works separately. And we know that thanks to this, we can better work out the left and right deltas separately. By removing the imbalance in strength and appearance. Although the exercise looks easy, it is very difficult technically. The difficulty lies in the fact that it is very easy to deviate from the technique a little. We do not train the shoulders to transform the exercise, but, for example, the trapezium or triceps. To prevent this from happening, it is important to avoid certain points:
- Spread and bring your arms at the same height. It is not necessary to lower them down during the spread of the arms, thereby including the latissimus muscles in the work.
- Do not straighten your arms while moving. The main task during the performance of dilutions in the crossover is to keep the arms motionless, slightly bent at the elbow joint. If you straighten them, then the triceps will connect to the work and take over the entire load.
- Do not flatten your shoulder blades. We have already analyzed this moment earlier. When the shoulder blades are brought together, a trapezoid is connected.
Make sure that only the rear deltas are working.
- Place the crossover blocks just above your shoulders.
- Take the left cable in your right hand, and the right cable in the left and cross them. Bring your hands together at eye level.
- Step back a few steps to tighten the cables.
- We keep our back straight, there is a slight deflection in the lower back. Don’t bend over to either side.
- Move your shoulders slightly forward to stretch the trapezoid.
- Feet shoulder width apart. You can bend them a little at the knee.
- Take a deep breath and as you exhale, spread your arms to the sides, pulling your elbow back. Hold this position for a few seconds.
- And while inhaling, bring your hands back to the starting position.
Don’t jerk. Spread and bring your hands together smoothly and under control. Feeling how the back bundle of deltas contracts and stretches.
Breeding hands in the simulator
This is the final exercise. It is performed while sitting in the Peck-Deck simulator. This is a kind of swing. Only if we work in them while standing with dumbbells, then we will sit in the simulator. What will it give us? The load will go away from the lower back, which for many is a huge relief, especially for people who have injuries in this area. And also, we can not worry about balance and focus all our attention on the work of the rear deltas. The exercise is isolated. It is better to do it after basic exercises.
- Before starting the exercise, you need to adjust the machine.
- Place the handles back so that they are shoulder-width apart behind the back of the machine.
- Sit on the seat, facing the back and rest your chest against it.
- Grasp the handles. Any grip can be used: normal, reverse or parallel. There will be no difference in the effect on the muscles, rather it is only a matter of convenience.
- Move your shoulders slightly forward to stretch the trapezoid.
- Take a deep breath and as you exhale, pull your arms back, thereby contracting the back bundle of deltas.
- Hold for a short while in this position, and as you exhale, begin to bring your hands together, returning your hands to their original position.
Since we moved our shoulders forward, our range of motion decreases. Because of this, it will be necessary to increase the number of times in the approach. This is done in order to increase the time the muscle is under load.
Tips for Maximum Productivity
Let’s reinforce the important points once again:
- Work with the correct technique, performing movements using the back beams of deltas.
- Do not make sudden jerking movements. Take care of your shoulders!
- Exclude the trapezoid from movement. In order to do this, you need to move your shoulders forward, thereby stretching it along the back.
- If the back beams of deltas are lagging behind in development, then start training shoulders with them.
- Use crossover dumbbell exercises to correct the imbalance between the right and left sides.
- Start your delt workout with hard, basic exercises. Leave isolated ones for last.
I hope this article was useful to you. Train your rear deltas correctly.
All success in your training!