7 effective exercises for the rear deltas
While training the posterior deltoid muscles, do not waste precious time in the queue for the simulator. Learn what to replace the exercise, when there is no way to get to the projectile, which is so necessary for you.
Author: Bill Geiger
Training in an empty room is a rare fortune. You can combine exercises in supersets as you please, use any equipment and fully enjoy the process! However, much more often gymnasium is filled with people, and it creates the feeling that they all lined up precisely for the shells or simulators you need here and now.
When in the gym is full of people and all the simulators are busy with those wishing to practice, it is very important to be able to find roundabouts and know what to replace this or that exercise. If a long line is lined up around the projectile for the key exercise of your complex, you can choose option B or even go to options B and G.
Although it may seem that the forced simple near the favorite simulator confuses your cards, in fact, it hides new possibilities. Knowing the numerous options for doing one exercise is the key to maximizing muscle growth. Various shells and devices subject the muscles to training stress with a unique direction of the total load vector, and this generates new incentives for muscle growth.
Rods, dumbbells, simulators, cable rods and Smith's power machine – each type of equipment has its own characteristics and advantages, and none of them train the muscles in the same way. Ultimately, when you include all kinds of equipment in training, you work out the muscles more fully and are less likely to encounter an ill-starred plateau in a particular exercise.
We transform the rear deltas into a stone
In this article, I'll give you an exercise tour for the rear deltas, and I'll describe seven options for doing the breeding of hands. Each of the seven movements has its own characteristics, and this means that in your training there will always be a place for some variety. If you are at an impasse or have reached a training plateau, such variability may be just what you are lacking.
Do not think that this advice is applicable only to the posterior deltoid muscles. By and large, to optimize muscle growth, you need to know several options for doing each exercise and at some point include them in your workouts. Having mastered this simple science, you will become not only the fastest bodybuilder in the gym, but also the biggest!
1. Raising hands with dumbbells standing in a slant
This basic movement with free weight is performed while standing. You tilt the body forward in the hip joints, slightly bend the knees and bend the lower back with an arch. This position of the trunk allows you to use the impulses coming from the knees and hips while moving the working weight. Raise the dumbbells out to the sides in the widest possible arc, keeping a slight bend in the elbow joints.
Movement in many respects repeats the previous version, but sitting cheating is much harder, so this exercise is more difficult than raising hands standing. Typically, the working weight decreases, because you can not generate an additional impulse from the lower body.
3. Dumbbell cultivation lying on an inclined bench face down
Another option is to raise the arms to the rear deltas, which reduces the influence of the inertial component. You lie on a bench with a slight inclination and perform the same movement as before. In order to stabilize your body, you will well rest on the floor with your feet. In the final stage of lifting, try to press the chest to the bench to level the wobbling of the driving impulse.
4. Lifting a dumbbell with one hand standing in a slope
In this version, one arm is free, and I recommend that you hold onto the bench to stabilize the trunk. With this modification, you can concentrate on the right or left deltoid muscle and adjust the force imbalance. Again, standing, you can generate a small driving impulse at the expense of the knees and hips.
5. Dilution of hands in the simulator (reverse butterfly)
Simulators allow you to forget about controlling the direction of the motion vector, and this is useful in the final phase of training, when you are very tired and can hardly control the trajectory.
This simulator makes you fix your hands in a slightly bent position, which is especially useful if you have a bad habit to straighten the elbows of the final part of the trajectory. Exercise can be done with one hand.
6. Traction of the upper block with two hands
In the cable simulator, the opposing force is directed to the side, not straight down, like the force of gravity when working with dumbbells. It follows that the total load vector changes direction and acts on the deltoid muscles a little differently than when using dumbbells. In addition, in this version of the dilution of hands, the rear deltas are not up to rest at the lowest point of the trajectory, since the working weight continues to pull them to the sides until it touches the block. Constant tension can be an excellent stimulus for muscle growth.
7. Hand out on the lower block in the slope
Exercise is similar to lifting a dumbbell with one hand, but its advantage is that the load vector passes along the body, rather than directed straight down. As a bonus, you get the opportunity to work separately with the right and left deltoid muscles. Perhaps it will be easier for you to remove the traditional handle and put a rubber ball instead of it so that the hand always remains in the natural position (palm look inside).
Now that you know a few more ways to put your hands on the rear deltas, go to the gym and try each one for the full effect. Do not stop on this exercise. Look for new interesting modifications for all the key exercises of your training program, and you will never have to wait for your turn, there will be no time to get bored, and your muscles will always continue to grow!
and denis gusev said that the dumbbell should be at 90 degree rotated relative to your photo. Very good article to me as a snowdrop, it's just a way. I hope I will use these exercises.