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

Non-professional athletes do not need a separate study of the back of the shoulder muscles. After all, when we swing the back, it receives an indirect load, which is quite sufficient to maintain the tone.

Why are the back bunches of shoulders muscles only pro?

The deltas of each hand consist of three beams: anterior, lateral (middle) and posterior. Most often, beginner bodybuilders pay attention to the first two types.

The front beams are responsible for the force with which a person can lift an object above his head, and the side beams are responsible for the visual width of the shoulders. And the rear deltas are usually undeveloped, since they do not play a special role in vital activity, and the person does not face such a load that would force him to swing them.How to pump up the rear delta? 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 lack of developed posterior shoulder beams negatively 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 those exercises that will help you to make powerful back bunches of shoulders.

Take an indirect part when doing back exercises

When we swing our backs, the back bundles of muscles tighten at the time of performing various types of strings. This is due to the fact that they are involved in the process of diluting the arms to the side, if the elbows are directed behind the back.

But when entering the competitive level, such a load is small enough to develop beautiful forms and make these delta beams powerful.

Tilt layout

One of the most popular and simple exercises on the back of the deltas is the dumbbell dilution. There are several options for its implementation.

Consider the most effective of them.

Starting position when breeding

Stand up straight with the dumbbells in your hands, bend your knees slightly for better balance, bend the body forward almost parallel to the floor, make sure your back is level. Hands with dumbbells relax, lower down, but do not touch them to the floor, expand your elbows so that they look to the sides.

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

Technique wiring

On the exhale, begin to reduce the scapula, raising his hands up. In this case, the elbows should move in the same plane and always be higher than the hands. Try to do the exercise so that the back delta of the shoulder is maximally involved in the work.

After the dumbbells are lifted up as much as possible due to the shoulders, begin to slowly lower your arms, returning to the starting position.

Frequent errors when performing slope layouts

Involuntarily in all athletes, elbows are trying to take a familiar position and pull themselves against the body. This should be avoided, turn them out, otherwise the meaning of the exercise is lost, and the back bunches cease to turn on as needed.

The loss of back control threatens not only injuries, but also a shift in the load on the trapezius muscles. The more even you stand, the more load will be taken up by the average deltas and your trapezoid.

Thrust rod to the chin

This exercise can be called a classic and basic for the study of deltas. Before using it, be sure to learn the technique.

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

Prepare the neck. It can be both curved and straight. It all depends on how comfortable it will be for you to work with one or another projectile. Install the bar on the rack.

Starting position at the pitch

Take the barbell with the usual straight grip, palms to yourself. Pick up the width of the grip, understanding the following relationship: the wider it is, the more burdens fall on the shoulders, the narrower it is, the more weight the trapezius muscles take over.

If you feel that the grip is weak, you can strengthen it with the help of athletic straps. Lift the projectile from the racks and move half a step back. Keep your back straight. Straighten your shoulders as much as possible, push your chest forward.

Technique for chin

Try to take a wide grip - only in this way there will be a real thrust on the delta.

Having expanded your elbows outward, begin to lift the barbell upwards, trying to strain only the muscles of your shoulders. Elbows should move in the same plane. When you have brought the barbell to chest level, hold it for a moment and start slowly lowering it to its original position so that the traction on the back delta is felt.

Recommendations for the implementation of traction

Try to lift the barbell as high as possible, but watch out for your elbows, which should always look to the sides.

Some athletes make movements with slightly relaxed forearms. This is not an error, as the brush is quite in an uncomfortable position. To avoid pain, strengthen the grip with athletic shoulder straps.

Common mistakes

Novice athletes try to perform an exercise with maximum weights, distorting the technique. This leads to the fact that they begin to help themselves with the muscles of the legs due to jerk or wiggle.

So do not effectively. Try to include in the movement a minimum of third-party muscles, do not steal the load from the deltas.

Reverse Butterfly

If you are used to swing only the pectoral muscles with the help of a butterfly, then try to train your shoulders. In this way, you can give an aiming load only on the rear deltas.

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

Preparation for implementation

Sit not with your back, but with your chest towards the back of the simulator. First of all it is necessary to choose the right height of the arms and chair. The chest should rest against the back. At the same time, the handles must be at such a height that your upper limbs are parallel to the floor.

Set a small weight - usually 2-3 tiles, depending on physical fitness.

Technique of performing the reverse “butterfly”

Firmly grab the handles of the simulator, straighten your back, lean your chest against the back, bend your elbows a little. Begin to take your hands back, reducing the shoulder blades.

Try to take the limbs as far as possible by making the maximum amplitude. Then slowly return to the starting position and start making a new approach.

Wiring in crossover units

Exercises associated with the breeding of hands, are a great way to pump up the back bunches of deltas.

Go to the blocks where crossovers usually do. Handles must be attached to the upper cables. Grasp the opposite holder with your left hand. Do the same with your right hand.

How to perform this exercise?

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

As soon as you feel that you can not spread your hands further, you should return to the starting position, but you should not cross your limbs anymore.

What are the mistakes when working on the rear delta in the block?

Since the technique is not very complicated, there are few errors. The most common of them - is trying to increase the number of raised kilogram.

Because of this, the exercise loses its meaning, since it is impossible to perform it with full amplitude. If you do this, the rear deltas will no longer work at full capacity. Therefore, do not pursue mass, but develop, gradually increasing the working weights.

Combination with back workout

As it was already said, working through the back, we indirectly swing the rear deltas. Therefore, it will be logical to combine exercises in your training program that are directed to the back bundle of shoulder muscles and back.

For example, such a program might look like this:

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

As you can see, with the help of such exercises on the shoulders and back, you can 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 you perform?

It all depends on how often you train and load your shoulders. Also important is the comparison of the development level of each of the delta beams.

If there is a substantial backwardness of the back of the shoulders, then you can remove or reduce the number of approaches to the front beams. Given the fact that the front part is involved in many exercises, even those that do not shake their shoulders (for example, bench press), we can conclude that such an approach should not strongly stop their development.

Therefore, you can safely donate some time for pumping back deltas. They train with good results, the main thing is not to forget to train them and regularly perform the appropriate exercises.


Above were given 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 back bundles of the shoulder muscles, and you will have no equal in the performance!