Many bodybuilders and even those professionals who have been training for a very long time and regularly forget to train one very important muscle group – the back of the shoulder. And forget very much in vain. If you have a well-developed delta, then the shoulder becomes like a large cannonball. It is the back surface of the shoulder that gives the entire shoulder the correct spherical shape. If almost any of you stand sideways to the mirror and lower your hands, you will see, to your regret, that it would be very nice to pump up the rear deltas.

However, there is very good news for you: failures in the development of the muscles of the shoulder girdle in very rare cases are the cause of any genetic deficiency. In most cases, this is just the result of inattention to some specific areas of your body. Before we figure out how to develop these areas of the body, let’s figure out why it happens that in most people this muscle group is developed very poorly? There are a number of reasons for this:
the size of the deltas is very small, so it limits their possible growth;
if you perform any basic exercises, then the rear deltas are very difficult to isolate – they play a secondary role, and, therefore, it is very difficult to concentrate on the work of such small and, moreover, inconveniently located muscles.
However, now I will provide you with exercises that should change your usual frail deltas. All you need is a bench that has an inclined back and a pair of dumbbells. Next, simply lie down on the bench with your stomach and perform a strict set of arm raises with dumbbells to the side. The main thing is to make sure that the shoulder blades do not converge together, but if this happens, then the muscles of the upper back (for example, the trapezium) will simply take the bulk of the work from the rear deltoid bundles, which significantly reduces the effectiveness of the exercise.
Perform ten to twelve repetitions, pause for about a second at the highest point. After you have exhausted your muscles enough, turn your hands so that your thumbs look at each other, and then bend your elbows a little more (dumbbells should be slightly wider than shoulder width). Now continue to move, but now it will be dumbbell rows. The back bundles of the shoulders by this time are very tired from the preliminary work done, and now the trapezium, the latissimus dorsi, as well as the biceps, will help you tire them even more. You should do another 10-12 repetitions. Then repeat the superset again.

After such an exercise, your deltoids will be inflated like never before. They will get a very strong incentive to grow. You need to perform this superset at the very beginning of each shoulder workout, and in this case, the back beams will be able to catch up with everything else in their development. Do you want to become that very rare athlete who has perfectly proportionally developed shoulders? Then the proposed exercise will be simply vital for you!