If you are striving for a beautiful athletic figure, then you must definitely “make friends” with the horizontal bar. The horizontal bar is a projectile that makes it possible to develop almost all the muscles of the shoulder girdle. So, if your goal is broad shoulders and back, strong muscular arms, start pulling up. Pull-ups are generally recommended for anyone who wants to build muscle mass, since this is one of the basic exercises. Basic exercises are characterized by the fact that several muscles are involved in the work at once. It is no coincidence that those who are just starting to engage in bodybuilding make up their workouts precisely from the basic
Pull-ups are generally recommended to anyone who wants to build muscle mass, since this is one of the basic exercises. Basic exercises are characterized by the fact that several muscles are involved in the work at once. It is no coincidence that those who are just starting to engage in bodybuilding make up their workouts precisely from the basic упражнений.
In general, pulling up is not a profile exercise for the development of the deltoid muscles. Deltas act here as “auxiliary” muscles. However, all types of pull-ups allow you to include them in the work.
One of the functions of the front delta is shoulder flexion, that is, raising the arm in front of you to parallel with the floor. Approximately at the middle point of the lift when pulling up, the shoulders are parallel to the floor, which means that the deltas are in tension.

More effective, in terms of loading the anterior deltoid muscles of the shoulders, are straight-grip pull-ups and partial pull-ups.

Starting position – hanging, arching in the back. The legs need to be bent at the knees and crossed. While pulling up, we bring the shoulder blades together. At the highest point of the ascent, we touch the neck of the horizontal bar with the top of the chest. When descending, we almost completely straighten our arms in order to stretch the back muscles well.
Partial pull-up with medium reverse grip Performed from the same starting position as the first exercise. Pulling up does not occur to the maximum point, but to the middle of the amplitude. At this point, you need to fix the body and bend the forearms, trying to bring the collarbones as close as possible to the crossbar. The delta experiences the greatest tension precisely while holding the body in the middle of the lift, when the forearms are parallel to the floor. The biceps of the shoulders also work great in this exercise. To get the load on the rear deltoid muscles, pull yourself up with a narrow reverse grip.
The starting position, as usual, is hanging, bending over. Pulling up, we bring the shoulder blades together, and take our shoulders back, while we try to touch the horizontal bar with the lower chest, we look at the hands. No less important is a competent approach to organizing your workouts. After all, we achieve not just strength and muscle tone, but also their growth. Therefore, the second goal is to properly build training. To do this, the following conditions must be met:

Train regularly – 2-3 days a week and be sure to rest between workouts. Muscle growth does not occur during the training itself, but after it – during the recovery period. Wear work will deprive your muscles of this period, and, consequently, growth.
If the muscles hurt a lot, it means that they have received a lot of microtraumas, so you still won’t get the full return on them – it’s better to give them another day of rest.
Do the optimal number of repetitions and approaches (sets). In order for the muscles to grow, you need to do 3-4 sets, each of which has 8-12 repetitions. We approach the maximum number of repetitions in a set gradually: first we do as much as we can, and then over time we increase the number of repetitions.
Rest between sets for 2 minutes.
Increase load. Muscles adapt to the load and no longer receive stress, which stimulates the growth and development of muscle fibers. Therefore, over time, gradually increase the number of repetitions and sets. If this load is not enough, you can use weights, for example, pull yourself up with a heavy backpack over your shoulders or put on a belt on which pancakes from the bar are hung. But, the greater the burden, the fewer repetitions you need to do (but not less than 6).
Concentrate on the work of the muscles that we “pump”.
Provide the body with proteins – muscles need protein not only for growth, but also for normal recovery.
Follow the technique of performing pull-ups. Violating the execution technique, you reduce the effect of the exercises and risk injury.
The described exercises for the shoulders on the horizontal bar are just a “mandatory minimum”. If you add all other types of pull-ups to it, it will only get better, because in this case the shoulders will always be involved, albeit with varying degrees of load.