The development and strengthening of the shoulders is a popular means to make the athlete's body stronger, as well as visually widen the shoulder girdle. But with the question of how to pump up the rear deltas, experienced experienced athletes are mostly confronted.

Unprofessional athletes do not need a separate study of the posterior sections of the shoulder muscles. After all, when we shake our back, it gets an indirect load, which is sufficient to maintain the tone.

Why do the back bunches of shoulder muscles only pump the pro?

The deltas of each hand consist of three beams: front, side (middle) and rear. Most often beginning bodybuilders pay attention to the first two types.

The front beams are responsible for the force with which a person can lift an object over his head, and the lateral ones for the visual width of his shoulders. And the rear deltas are usually undeveloped, since they do not play a special role in life activity, and a person does not face such a load that would force him to pump them.How to pump up the rear deltas? Exercises for the back and shoulders

But when a bodybuilder goes to pose, he must be perfect. At the time of demonstration of the back muscles, the absence of developed back shoulder bundles adversely affects the decision of the judges.

This explains the popularity of the issue among professional athletes, how to pump up the rear deltas.

So, let's move on to the exercises that will help you make powerful back bunches of shoulders.

Taking indirect participation in back exercises

When we swing our backs, the back bunches of muscles tense at the moment of performing various cravings. This is due to the fact that they are involved in the process of raising the arms to the sides, if the elbows are aimed at the back.

But when you enter the competition level, such a load is small enough to develop beautiful shapes and make these delta beams powerful.


One of the most popular and simple exercises on the back bundle of deltas is the cultivation of dumbbells in the sides. There are several options for its implementation.

Consider the most effective of them.

Initial position at the dilution

Stand exactly with dumbbells in your hands, slightly bend your knees for a better balance, tilt the body forward almost parallel to the floor, make sure that your back is flat. Relax your arms with dumbbells, lower them down, but do not touch them to the floor, turn your elbows in such a way that they look sideways.

If you feel pain in the lower back, you can use an athletic belt to reduce the burden on the spine.

Wiring technique

On exhalation begin to reduce the scapula, lifting your arms up. In this case, the elbows must move in the same plane and be always higher than the brushes. Try to perform the exercise so that the back delta of the shoulder is activated as much as possible.

After lifting dumbbells as much as possible upwards at the expense of the shoulders, start slowly to lower your hands, returning to the starting position.

Frequent errors in tilting

Invariably, for all athletes elbows try to occupy the usual position and press against the body. This should be avoided, turn them out, otherwise the meaning of the exercise is lost, and the rear beams cease to be included in the right way.

Loss of control over the back threatens not only injuries, but also the movement of the load on the trapezius muscles. The more level you stand, the more loads will be taken over by the medium beams of deltas and your trapezoid.

Thrust rod to chin

This exercise can be called classical and basic for working out deltas. Before using it, be sure to learn the technique.

Correctly carrying out this exercise, you can work out not only the rear, but also the middle (side) bundles of deltas.

Prepare the neck. It can be both curved and straight. It all depends on how comfortable it is for you to work with this or that projectile. Establish a bar on racks.

Initial position with thrust

Take the bar with the usual straight grip, palms to yourself. The width of the grip should be selected, understanding the following dependence: the wider it is, the more weight falls on the shoulders than it already has, the more weight the trapezoid muscles take on themselves.

If you feel that the grip is weak, you can strengthen it with athletic straps. Pick up the projectile from the racks and step back half a step back. Keep your back straight. Shoulders straighten as much as possible, chest forward.

The technique of drawing a chin thrust

Try to take a hold wider - only in this way will be a real craving for the delta.

Turning the elbows out, start lifting the bar up, trying to strain only the muscles of the shoulders. The elbows must move in the same plane. When you bring the bar to the level of the chest, hold it for a moment and start slowly to lower it to its original position, so that the pull on the rear delta is felt.

Recommendations for the implementation of traction

Try to lift the bar as high as possible, but also watch the elbows, which should always look to the sides.

Some athletes make movements with slightly relaxed forearms. There is no mistake in this, since the brush is in a rather uncomfortable position. To avoid painful sensations, strengthen the grip with athletic straps.

Common Errors

Beginners try to perform the exercise with maximum weights, distorting the technique. This leads to the fact that they begin to help themselves with leg muscles due to a jerk or wiggle.

So it is not effective to deal with. Try to move to include a minimum of third-party muscles, do not steal the load from the deltas.

The reverse "butterfly"

If you are accustomed to using the "butterfly" to pump only the pectoral muscles, then try to train and shoulders. In this way, it is possible to give an impact load only to the rear deltas.

This exercise should be used at the end of the workout. You need to do it at least 12-15 times.

Preparing for execution

Sit with your back and chest to the back of the machine. First of all, it is necessary to choose the height of the handles and chair correctly. The chest should rest against the back. In this case, the handles should be at such a height that your upper limbs are parallel to the floor.

Weight set small - usually 2-3 tiles, depending on physical fitness.

The technique of performing the reverse "butterfly"

Firmly grasp the handle of the machine, straighten your back, lean chest against the back, slightly bend your elbows. Begin to take your hands back, taking off your shoulder blades.

Try to take your limbs as far as possible, making the maximum amplitude. Then slowly return to the starting position and begin to make a new approach.

Crossover block layout

Exercises related to the dilution of the hands are an excellent way to pump the rear beams of deltas.

Go to the blocks where crossovers are usually made. Handles should be attached to the upper cables. With your left hand, grasp the opposite holder. Do the same with the right hand.

How correctly to execute this exercise?

After you took both hands, you had to cross the upper limbs. Begin to plant them in the sides, trying to keep the shoulder blades. This should be done slowly, since the shoulders are a very fragile and valuable joint, which is treated not only long, but also expensive.

As soon as you felt that you can not spread your hands further, it's worth returning to the original position, but crossing the limbs is no longer worth it.

What are the errors when working on the back deltas in the block?

Since the technique is not very complicated, there are few mistakes. The most common of these are attempts to increase the number of kilos lifted.

Because of this, the exercise loses its meaning, since it can not be performed with a full amplitude. If this is done, then the rear beams of the deltas will definitely not work at full power. So do not chase the mass, but develop, gradually increasing the working weight.

Combination with back training

As already mentioned, working on the back, we indirectly swing the rear deltas. Therefore, it will be logical to combine exercises in your training program, which are aimed at the back bunch of shoulder muscles and back.

For example, this program might look like this:

  • Thrust of the vertical block.
  • Pulling up a wide grip.
  • Thrust rod to the stomach.
  • Thrust to the chin.
  • Steps with a barbell classic grip.

Apparently, with the help of such exercises on the shoulders and back, it is possible to correctly combine the training of deltas, the widest and trapezius muscles. The number of approaches and repetitions each must determine for himself.

How often should I perform?

It all depends on how often you exercise and load your shoulders. It is also important to compare the level of development of each of the delta beams.

If there is a substantial backwardness of the back of the shoulders, then it is possible to remove or reduce the number of approaches to the front fascicles. Considering the fact that the front part is involved in many exercises, even those that do not shake the shoulders (for example, bench press), one can conclude that such an approach should not seriously impede their development.

Therefore, you can safely sacrifice a little time for pumping the rear deltas. They train with good results, most importantly, do not forget to train them and regularly perform the appropriate exercises.


Above, there were excellent exercises that will help develop the rear deltas. Do not forget to include them in your training program. Follow these recommendations, pay enough attention to the rear beams of the shoulder muscles, and on the performance you will not be equal!