Exercises for the rear deltas with dumbbells

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Exercises for the rear deltas with dumbbells
Exercises for the rear deltas with dumbbells

Rear Deltas

An extremely popular exercise for the back delta, which many mistakenly find very simple. In fact, in order for dilutions with dumbbells for the back delta to give a tangible effect in the collection of muscle mass, three conditions must be met:

Rear Deltas
Rear Deltas
  1. You need to hold the dumbbells not with a parallel grip (as most of the load goes into the trapezoid), but by placing them in one line. The little finger of the hand should look up.
  2. The motion vector should be directed not only to the sides, but a little and forward.
  3. There should not be any blind spots in the trajectory of movement. The back deltas must be in constant tension throughout the entire approach.

Many professional trainers advise you to tilt the body as low as possible when doing breeding with dumbbells in an incline, but such a technique makes it difficult to perform the exercise and reduces its effectiveness.

Fly Dumbbells Rear Delts

Fly Dumbbells Rear Delts
Fly Dumbbells Rear Delts

A simple, effective, but extremely rare exercise that no one includes in their mass training program for the rear deltas. You can perform it simply by tilting the body forward, but if you lean your chest on an inclined bench, the degree of isolation will increase.

The essence of the exercise in taking the straight arms back, the back deltas, is loaded very well. This suggests that the three motion vectors with dumbbells (up, forward and sideways) are clearly not enough to pump up your shoulders like balls.