Effective exercises for pumping deltas

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Broad shoulders are now no problem

Effective exercises for deltas
Effective exercises for deltas

Rear Delta Exercises

Well, let’s figure out how to pump up the rear deltas?

It is no coincidence that we began our description of exercises with this particular beam. We recommend that you begin your shoulder training with a study of the back of the deltoid muscle, due to the difficulty in pumping it.

Block pull delts

Block pull delts
Block pull delts

Take the straight handle for the block, or a piece of rope, as shown. Stand in front of the block (you can also perform this exercise in a crossover), keep your hands parallel to the ground (A). Now pull the weight towards yourself, while not lowering or raising your elbows, make sure that your hands are parallel to the ground throughout the entire exercise.

Follow 4 sets of 15 reps.

Incline Delt Fly

Incline Delt Fly
Incline Delt Fly

Take dumbbells, with a weight with which you can perform 12 to 15 repetitions in this exercise. Set a bench in front of you. Lean forward and rest your head in the bench, the body should be parallel to the ground (A). Now lift the dumbbells with straight arms through the sides so that a straight line (B) can be drawn through your arms.

Do the exercise as slowly as possible. Follow 3 sets of 12 to 15 reps.

Lying Fly Dumbbel

Lying Fly Dumbbel
Lying Fly Dumbbel

Lie on a bench with dumbbells in your hands. Pull your arms forward as shown in figure (A). The palms should look down. Now spread your arms back, turning the brush 90 degrees (B).

Follow 4 sets of 15 slow reps.