7 effective back delt exercises.  Raising hands with dumbbells while standing in an incline

Effective back delt exercises

1. Raising hands with dumbbells while standing in an incline

This basic free weight movement is performed while standing. You tilt your body forward at the hip joints, slightly bend your knees, and bend your lower back in an arc. This position of the torso allows you to use the impulses emanating from the knees and hips during the movement of the working weight. Raise the dumbbells to the sides in the widest possible arc, keeping a slight bend in the elbow joints.

Raising hands with dumbbells while standing in an incline

2. Breeding dumbbells while sitting in an incline

The movement is very similar to the previous version, but it is much more difficult to cheat while sitting, so this exercise is more difficult than raising the arms while standing. Typically, your working weight is reduced because you cannot generate additional momentum from your lower body.

7 effective back delt exercises. Sitting dumbbell breeding

Sitting dumbbell breeding

3. Breeding dumbbells lying on an incline bench, face down

Another option for extending the arms to the rear deltas, which reduces the influence of the inertial component. You lie on a bench with a slight incline and perform the same movement as before. To stabilize your body, put your feet firmly on the floor. In the final stage of the lift, try to press your chest against the bench to neutralize the wobbling of the driving impulse.

7 effective back delt exercises. Breeding dumbbells while lying on an incline bench, face down

Breeding dumbbells while lying on an incline bench, face down

4. Lifting a dumbbell with one hand while standing in an incline

In this variation, one arm is free, and I recommend that you hold onto the bench to stabilize your torso. With this modification, you will be able to concentrate on the right or left deltoid muscle and correct the power imbalance. Again, while standing, you can generate a small momentum from your knees and hips.

7 effective back delt exercises. Standing bent over dumbbell lift with one hand

Standing bent over dumbbell lift with one hand

5. Breeding hands in the simulator (reverse butterfly)

The simulators allow you to forget about control over the direction of the motion vector, and this is useful in the final phase of training, when you are very tired and have difficulty controlling the trajectory.

This trainer forces you to fix your arms in a slightly bent position, which is especially useful if you have a bad habit of straightening your elbows at the end of the trajectory. The exercise can also be performed with one hand.

7 effective back delt exercises. Breeding hands in the simulator (reverse butterfly)

Breeding hands in the simulator (reverse butterfly)

6. Row of the upper block with two hands while standing

In a cable machine, the reaction force is directed to the side, rather than straight down, like the force of gravity when working with dumbbells. It follows from this that the total load vector changes direction and acts on the deltoid muscles in a slightly different way than when using dumbbells. In addition, in this version of the extension of the arms, the rear deltas do not have time to rest at the lower point of the trajectory, since the working weight continues to pull them to the sides until it touches the block. Constant tension can be a great stimulus for muscle growth.

7 effective back delt exercises. Standing two-handed row of the upper pulley

Standing two-handed row of the upper pulley

7. Abduction of the hand on the lower block in the slope

The exercise is similar to lifting a dumbbell with one hand, but its advantage is that the load vector runs along the body, rather than pointing straight down. As a bonus, you get the opportunity to work separately with the right and left deltoid muscles. You may find it easier to remove the traditional handle and replace it with a rubber ball so that your hand always remains in a natural position (palm facing inward).

7 effective back delt exercises. Abduction of the hand on the lower block in the slope