Rear deltoid exercises for girls with dumbbells, barbell, in the gym

Any exercise program should focus on developing strong, well-defined rear deltoids, especially for people who want to achieve balanced, toned shoulders. Although the more noticeable front and side delts are frequently given more attention than these muscles at the back of the shoulder, strengthening them is crucial for proper posture and injury prevention.

There are many exercises to work this area, whether you train at home with dumbbells or in the gym using more sophisticated equipment like a barbell. You can improve the overall appearance of your body by toning and shaping your rear deltoids with the appropriate technique.

The top rear deltoid exercises will be demonstrated in this guide, along with how to use dumbbells, barbells, and gym equipment to incorporate them into your routine. These exercises, suitable for all skill levels, will help you develop stronger and healthier shoulders.

Exercise	Description
Dumbbell Rear Delt Fly	Sit on a bench, bend forward slightly, and lift dumbbells to the sides, focusing on your rear shoulders.
Barbell Bent-Over Row	With a barbell, bend your knees slightly and lean forward, pulling the barbell to your chest while squeezing your shoulder blades together.
Face Pull (Cable Machine)	Using a cable machine, pull the rope towards your face, keeping your elbows high to engage your rear delts.

The essence and basic principles of exercises for the rear deltoids

There are three bundles in the deltoid muscle:

1. Anterior: starts from the initial edge of the clavicle. Thanks to it, you can raise the upper limb in front of you and move your elbows to the body.
2. Middle: attaches to the shoulder blade. With its help, you can raise and spread your arms to the sides.
3. Back: a small muscle located on the back of the shoulder. Its main function is to move the arm back, pull it towards you, lower it after lifting it down, straighten the shoulder.

Three bundles working at the same time gives you a lot of movement options. The shoulder joint is the body’s most mobile joint because of them. The shoulder can be abducted in all directions by a highly tense delta.

The rear beam is the least active. Professional bodybuilders make up thirty percent more people than those whose activity has no connection to sports.

This is due to the following factors:

1. The front deltes are involved in many types of exercises, while the rear loads almost do not experience.
2. The rear deltes do not have such popularity as biceps or chest muscles. They are not given a lot of attention.
3. The rear deltes are the smallest and it is not easy to use them. To pump them, a targeted load on them is necessary.

Reardelta exercises are frequently performed improperly, which prevents them from growing. Even with rigorous training, muscle mass does not grow. For their study and appropriate load, specific exercises are needed. One such exercise is breeding the upper extremities in the tilt to the rear delta.

You shouldn’t be concerned that exercises will result in excessive shoulder growth; rather, they will add:

• shoulders relief and sexuality;
• silhouette – proportionality;
• emphasized thin waist.

In exercises where the load is applied to the shoulder girdle muscles, a unique complex will help to strengthen the shoulder joints and increase strength indicators. This holds true for both push-ups and pull-ups. For instance, Jessica Putnam started competing in a number of high-profile fitness competitions when she was just twenty years old. She asserts that she created her own body.

Indications for starting to use exercises for the rear delts

Warming up the shoulder joints is the first step in performing exercises for the rear delts. Their mobility is good, allowing the upper limb to move in various directions. When compared to the knee, which only allows for one plane of leg movement, the shoulder joint’s extreme mobility becomes evident.

The arm’s ability to rotate in various planes and directions is made possible by the shoulder joint. But there are disadvantages to this mobility as well: shoulders are prone to injury. Warm up your shoulder muscles before beginning the main workout. During the workout, pay attention to your technique of execution.

Strong shoulder muscles are essential for women to perform top-notch bodywork. Your shoulders will be strong and appealing if you train them properly after doing a top-notch warm-up.

Contraindications to performing exercises for the rear delts

It is advised to start with simple deltoid exercise routines for beginners. Two to three times a week, strength exercises for their pumping are scheduled into the program.

The following should be considered contraindications when using a barbell:

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

Useful recommendations

It is imperative that you adhere to the following guidelines when targeting the shoulder muscles:

1. Have barbells and dumbbells for training. Their weight depends on physiological capabilities. You should select options for the ability to do 10 or more repetitions. From 5 to 10 sets should be performed in 1 workout. A woman is not recommended to lift more than 5 kg. If the goal is to pump up the shoulders, making them wider and more massive, then you can take heavier equipment. 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 training gradually. Women have average muscle mass and with a sharp load, injuries may occur.
3. Remember the risk of getting a sprain, so strictly follow the technology even if you are in good physical shape.
4. First, the technique must be thoroughly worked out without dumbbells and a barbell, then move on to movements with minimal weight.
5. Don"t forget about the warm-up. It is mandatory before each workout.
6. Don"t be afraid of muscle pain at first. This is normal: pain indicates that the required load is being received. A warm salt bath with lavender oil will help eliminate it. After the bath, you must thoroughly rub the muscles.
7. For a noticeable increase in shoulders, it is better to work with more weight.
8. The best number of repetitions is 8-12 times. The final 2 repetitions should be done with all your might.
9. You should not overload the body with training.

The main set of exercises for the rear deltoids

It is important to choose exercises for the rear deltoids that will allow for good activation of all three bundles.

Exercise	Description
Standing press

1. Take the starting position: turn your shoulders, put your feet slightly wider than your shoulders, lower your arms holding the dumbbells.
2. Form a right angle with your arms bent at the elbows, dumbbells are located in the ear area.
3. Straighten your arms, taking a parallel position, and press the dumbbells up. Freeze at the top for 3-4 seconds.
4. Lower your arms.

1. Place your legs wider than your shoulders.
2. Bend your arms before the swing. At the top, the dumbbell is in the shoulder area.
3. Swings are done without jerking. You will need to do 10-15 repetitions.

1. Stand straight, chin slightly raised, shoulders straightened.
2. Slight bending of the arms at the elbows. Dumbbells should be raised slightly above the shoulders. The main feature is that the projectile should be held as if they were not dumbbells, but bottles of water, which are slightly tilted with the neck down.
3. Hold for 2-4 seconds at the top point, return to the beginning. Smooth movements.

1. Bend the body with dumbbells in your hands. Bent knees are acceptable, the back should not round up.
2. Stretch your arms with the weight down and spread them to the sides. Other joints, except for the shoulders, do not work.

1. Take the dumbbells, turn your shoulders and lift your chin slightly. Feet slightly wider than shoulder width.
2. Lower your arms, bending them at the elbow. Palms facing the body.
3. Maximum point – dumbbells at chin level. Hold for a couple of seconds.

Reverse butterfly on the simulator

Encourages the development of the rear deltoid bundle’s relief. It helps to remove asymmetries and build strong, rounded shoulders that can withstand heavy loads.

Method of operation:

1. Adjust the simulator so that the distance between the handles is shoulder-width apart.
2. Put the weight.
3. Press your chest against the back of the simulator. Back straight, lower back arched.
4. Stretch your arms and grab the handles, palms facing each other.
5. Inhale and then pause.
6. Spread the handles behind the body. Elbows at shoulder level.
7. At the point of contraction, pause and tense the rear deltoid.
8. Execute inhale and return to the beginning.

Not arms, but elbows should be used in the work. You can switch to the opposite grip for more effectiveness. The better the muscle is worked, the more the elbows are positioned behind the back.

Seated dumbbell press

It is well-liked by the aristocracy. It engages the triceps and front and middle bundles. It is not advised to train it in advance of the exercise because this will weaken the triceps and prevent the shoulders from bearing the required load.

The order is as follows:

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

Exercise with a barbell

To perform the exercises, a barbell is required. The load is primarily directed towards the middle bundle of the delta; however, the front bundle is also affected, as is the back bundle, if the body is positioned straight or slightly tipped (by about 20 degrees).

It is carried out as follows:

1. You should stand up straight, with your legs slightly apart.
2. Take the barbell, keeping in mind: the distance between your hands is slightly greater than the width of your pelvis.
3. While exhaling, lift the barbell to your chest.
4. While exhaling, return to the start. Your arms should lower smoothly. To shift some of the load to the rear deltoids, you should slightly tilt your body forward, but so that your back does not bend.

Arm abduction

The following is how this movement is executed:

1. Stand up straight, holding dumbbells in your hands.
2. While exhaling, slowly raise your arms so that your shoulder forms a parallel with the floor. Your elbow should maintain a slight natural bend.
3. While exhaling, you can slowly lower your arms. It is important to control the movement and not allow your muscles to relax.

Lifting the projectile

The front deltoids benefit from this exercise. Dumbbells are recommended for women because it’s easier to control the weight with them.

The order is as follows:

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

Arm abduction

The back deltoids are strengthened by this exercise:

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 an object that can act as a reliable horizontal support.
2. Exhaling, raise your arms through the sides until they are parallel to the floor. Elbows can be bent a little. They should be directed upwards.
3. Slowly return to the beginning, lowering your arms.

Training in the gym

It is not necessary for women to dedicate a specific day for deltoid muscle training. The exercises can be coupled with chest and back muscle training.

The following are some rear deltoids exercises:

• Should be performed in a bent position in a sitting position. The body is parallel to the floor, arms are down. In order not to put stress on the lower back, it is better to rest the back of your head on the bench. There is no need to keep your back straight, it is better, on the contrary, to bend it a little. Then the rear deltoids will experience a greater load, which will contribute to their pumping.
• During the lift, you need to try to strain the rear shoulder muscles. At the highest point, you can turn your palm so that the elbow is pointing upward.

• You need to bend forward with the body pressed to the hips. From this position, you can start doing lifts.
• Remember: the load on the rear deltoids will be greater, the closer the body is to the floor.

• You can use both a barbell and dumbbells for this exercise. You need to hold the projectile behind your back, then the load will be correct. It is these muscles that will participate in pulling the bar to the lower back.
• Remember that the trapezius will take some of the useful load from the deltoids, so you need to slightly tilt the body forward. The easiest way to do this is with dumbbells.
• When performing for the first time, it will be difficult to feel the deltoid muscles. However, over time, with repeated repetition of the movement, you will be able to adapt.

A unique tool known as the "reverse butterfly" can be used to pump up the rear bundle.

Consolidation of the result

It takes more than just physical activity to build the rear deltoids. Good nutrition is also important. It is best to stick to a diet high in protein and carbohydrates and avoid fatty foods if you are working out for weight loss.

Dairy and fermented milk products, along with eggs and chicken breasts, are the best sources of protein. Cereals and pasta contain high levels of carbohydrates. These goods include complex carbohydrates that the body needs. Because fast carbohydrates are found in large quantities in sweets, it is advised to avoid them.

It is advised to consume Omega-3 and fish oil, as they are beneficial to the body and all of its functions. Divide meals into four to five times a day, and wait 40 minutes to eat after working out.

Opinions on exercises for the rear deltoids

Don’t stop with the desired outcome. Regular performance of exercises targeted at strengthening the deltoid muscles is recommended. They will effectively burn calories to make the figure slender and the muscle mass embossed, aiding in weight loss.

When performing, novices should keep in mind the following potential errors:

• insufficient amplitude;
• too long pauses between repetitions;
• indirect back;
• small angle of inclination and shifting the load to the back;
• insufficient warm-up;
• too abrupt or blurred movements.

You can select a complex for proportionate development of the deltoids’ total mass when working on the back deltoids:

1. In a standing or sitting position, perform dumbbell breeding to the sides: 1 set – 10-15 times, 3 sets – 6-8 times.
2. Pull-ups at the top block: 1 set – 10-15 times, 2 set – 6-8 times.
3. Standing barbell chin-ups: 1 set – 101-5 times, 2 sets – 6-8 times.
4. Standing crossover: lower block side raises: 1 set – 15 times, 2 sets – 10 times.
5. Dumbbell swings: 1 set – 15 times, 2 sets – 10 times.

It is preferable to perform the exercise on a designated day of the week rather than combining it with other workouts or the day after chest and triceps exercises. Rest and recuperation time are crucial.

When to expect the effect of exercises for the rear deltoids

Proper execution of movements can enhance the strength of the shoulder muscles. If you abide by the advice and get ready for the performance, they will be very effective. Remember, though, that the rear bundles are mostly made up of slow fibers, so pumping them up will take a while.

You shouldn’t anticipate outcomes too quickly. You will need to perform rear deltoid muscle exercises for more than a week or month in order to obtain them.

For girls who want to achieve a toned upper body, better posture, and balance out their shoulder strength, rear deltoid exercises are a must. These exercises can be applied to any type of weight at the gym, whether it’s machines, dumbbells, or barbells.

Working on your rear delts requires consistency, so make sure to incorporate these exercises on a regular basis into your routine. Begin with weights that are difficult for you but still allow for good form, then progressively increase as your strength increases.

In addition to improving your entire body, rear deltoid training will support healthier shoulders and help you prevent imbalances. Recall that progress takes time, so be patient and committed!

Girls who want to strengthen their upper bodies, achieve a more toned, balanced appearance, and improve their posture must do exercises that target their rear deltoid muscles. These exercises, which focus on the back of the shoulders, help define and shape the area while lowering the risk of injury. They are performed with dumbbells, barbells, and gym equipment. Including a few essential rear deltoid exercises in your routine, whether at home or in the gym, can help you develop greater overall strength and a more toned body.

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