Shoulder width exercises. How to get wide shoulders with the deltoid muscle

The width of your shoulders is genetically predetermined, in accordance with the type of physique and heredity. So if you are already out of childhood, it will not work to expand the skeleton of the shoulder girdle.

Tips for pulling up and swimming can and should be given to children at a time when bones are developing and growing. This may well lead to an increase in shoulder width. In the future, bone augmentation is impossible. As the saying goes: "What has grown has grown."

In this regard, those who initially have a narrow skeleton lose to representatives of others (endomorph, mesomorph) in shoulder width.

The only way to make the shoulders wider is to increase the volume of the deltoid muscles and trapezius muscles (with developed trapezoids, the shoulders look not so much wide as more massive).

For a visual increase in the width of the shoulders, the development of the anterior and especially the middle head of the deltoid muscles is necessary. It is she who makes it possible to make the shoulders wider.

Shoulder Extension Exercises

Enough. However, in order to expand the shoulders, it is necessary to develop the middle head of the deltas in a directed manner.

The main exercise for the development of the middle head of the deltoid muscles are swing dumbbells to the sides.

Starting position: take dumbbells in your hands and stand straight. Bend your legs slightly at the knees and arms at the elbows. As you exhale, raise your arms with dumbbells through the sides, working only with your shoulders. At the top point, the brushes are slightly turned inward. Do not swing the body during the exercise. As you exhale, lower your arms to the starting position.

SIDE DUMBBELL Swing

There are several options for doing this exercise:

MAHI WITH DUMBELLS TO THE SIDES SITTING

With this exercise, the possibility of cheating is practically excluded, that is, swinging the body back and forth to “throw” the dumbbells to the upper point of the amplitude.

MAHI WITH DUMBBELLS TO THE SIDES ALTERNATELY

Like almost all exercises with dumbbells, side swings are a one-sided exercise, that is, they can be performed with one hand. This performance allows you to concentrate on the muscle being worked out.

Definitely not suitable for beginners, because without proper experience they will definitely deviate to the side when performing swings, breaking the technique and removing the load from the middle head of the deltoid muscles.

SWING TO THE SIDES ON THE BLOCK

This type of side swing is also more suitable for experienced athletes who are good at feeling their muscles. It is more suitable for pumping deltas and cannot serve as a full-fledged replacement for side swings with dumbbells.

At the end, once again about the most popular misconceptions "How to make shoulders wider":

Swimming - perfectly develops the muscles of the shoulder girdle, if you have been doing it professionally since childhood. Going to the pool "for yourself" will improve your health and make your shoulders stronger, but it will definitely not expand them.

Pull-ups - a basic exercise for development latissimus dorsi back. In the exercise, the muscles of the shoulder girdle and biceps work as auxiliary groups. Will not expand your shoulders, even if you hang on the horizontal bar from morning until late at night.

Broad shoulders are a sign of strength and masculinity, everyone knows this. But not everyone knows how to do it. From our article you will find out which exercises make the shoulders truly royal.

In this article, you will read how to pump up wide step by step. Why do you need it? Stop! Don't you want to have broad, muscular shoulders? Don't you want to look strong? Wouldn't you like to have a beautiful balanced body, such that all women go crazy for your wide and defined shoulders? Building a proportional delta and trapezoid should be the goal of anyone who wants to create a complete physique. Want to? Then read on!

Video workouts for pumping up wide shoulders

It's time to learn how to create powerful and strong shoulders. The exercises and programs below will help you get the most out of every trip to the gym, regardless. Don't forget about correct technique performance and do not use too much big weight to avoid injury and be sure to warm up. Two ready-made programs if you are already in the gym and ready to train. Detailed modules for these videos can be found in this article.

For more sophisticated readers, we suggest that you familiarize yourself with a small theoretical part and move on to the "sweet".

Standing Barbell Press and Seated Dumbbell Press

In terms of the intensity of the work of the anterior and lateral deltas, they have no equal. Use a grip slightly wider than shoulder width, hold at a level just below the chin, squeeze it out without locking the elbows. Return to starting position. This should be one smooth movement without long pauses at the top of the exercise. It should be one smooth movement without long pauses at the top of the exercise.

Seated Dumbbell Press

Barbell shrugs and dumbbell shrugs

They will help you quickly broad shoulders. Grab the barbell shoulder-width apart with an overhand grip, holding it at hip level. Do not pull your shoulders forward or backward, this can lead to injury.

A great alternative to the traditional barbell shrugs behind the back. Stand in front of the Smith machine and grab a barbell with an overhand grip behind you at glute level. Take a step forward so that you can remove the barbell. Perform the exercise in the same way as the barbell shrug technique. Here the range of motion can be somewhat limited, so be careful and keep an eye on right position body.

Pump up your shoulders. Option number 2

Attention: perform 10-15 repetitions with one hand, and then change to the next

* — The service is under beta testing

Muscles are forged in the kitchen, so make it a rule: have prepared things for training, think about lunch.

Pump up your shoulders. Option number 3

Whatever doesn't kill makes us stronger! Remember these words when training seems too difficult for you.

Pump up your shoulders. Option number 4

Now you know what exercises will help you build broad shoulders. Follow these recommendations step by step, and the result will not be long in coming. Be confident in your abilities, and unbendingly move forward towards your goal. For impressive results, turn on reception in your mode.

Sports supplements for building shoulders

When working on your body, do not forget to eat right, because while you are swinging broad shoulders, your muscles will need nutrients for proper growth. In addition to performing intensive cool workout for muscle growth, do not forget to properly rest on rest days after them, so as not to overtrain.

Nutrition Program for Broad Shoulders

Professional

Base

Professional

Branched chain amino acids in food additive by Nutrex is the basis for muscle and body support during training. It has anabolic and anti-catabolic effects.

Olimp Sport Nutrition | Creatine Mega Caps?

Take 4 capsules 1-2 times daily.

Strengthened muscular work, requiring maximum release of energy, is accompanied by an increased consumption of creatine phosphate as the most important energy source. muscular system, as a result of which the body's need for creatine at physical activity increases significantly! In addition to increasing endurance in training, creatine helps increase muscle volume.

VPLAB Nutrition | FitActive Fitness Drink + Q10 ?

Dilute 20 g in half a liter of water and drink during the workout.

Coenzyme Q10 helps reduce high blood pressure, helps the heart, prevents the development coronary disease heart and myocardial infarction, protects the body from viruses and microbes and restores immunity, and also has positive effect in the utilization of fats.

Universal Nutrition | Ultra ISO Whey ?

To prepare a single serving, it is enough to mix 1 scoop of the product per
150-200 ml of water.

Universal Nutrition Ultra Iso Whey Isolate whey protein from a global brand. Contains up to 100% pure amino acids through several filtration processes. Allows muscle tissue recover quickly after exercise.

Universal Nutrition | N1-T?

Special Sports Supplements

2 capsules.

UN N1-T is a supplement that contains special extracts focused on a powerful increase in the body's natural production of testosterone, which is necessary for a dynamic increase in the strength of an athlete.

Universal Nutrition | Natural Sterol Capsules ?

Before training and after it. On rest days, add another portion.

No matter how developed the muscles of the abdomen, legs or arms are, it is the beautiful and inflated shoulders that give men special masculinity and athleticism. Therefore, we will tell you how to pump up broad shoulders.

Proportional deltas and trapezoids, as well as X shape, where the shoulders and hips are large, and the waist is narrow, become the dream of many not only professional athletes but also amateurs. And so how to pump up broad shoulders all the same?

Many newcomers who first came to the gym immediately rush into battle. After all, they think that for broad shoulders you need to increase the weight every time. But not everything is so simple. The muscles of the shoulders grow and develop easier and faster than the rest (for example, legs or arms), but despite this, they are the most “gentle”. Once taking not your weight, you can easily get injured. shoulder joint It is considered the most mobile compound in our body, which is why it is easy not only to damage it, but also to knock it out.

At the origins of the shoulder muscles or anatomy of the shoulders

Shoulders (deltas) are divided into three beams or heads, as they are also called: front, middle, back

The anterior bundle (anterior deltoids) takes part in the abduction of the arm to the side when turning the shoulder outward. It is he who is responsible and most of all involved in a variety of pressing movements.

The posterior bundle (posterior deltoids) is responsible for the extension of the shoulder, lowers the arm down. It helps to perform mainly traction exercises.

Middle or lateral bundle, as well as lateral bundle(medial deltoids) abduction of the arm to the side up to a maximum of 75 degrees. Based on the name, it is something in between, that is, a hybrid. It is used for both pulls and presses.

The shoulder girdle also includes muscles such as the infraspinatus/supraspinatus, teres minor/teres minor, and subscapularis. But again, it is worth noting that of the entire set of muscles, it is the delta that is most capable of growing rapidly with moderate and correct loads.

What to download and how to download for the growth of shoulder muscles

It should be noted right away that there are no special options for movements. All movements can be divided into two groups:

- pushing (bench press when we stretch our arms in front of us)

pulling (pulling when the arms are pulled back)

And there is no need to reinvent the wheel, but only consistently and gradually move in the right direction.

Army press

Perhaps the most popular and understandable exercise is the classic standing chest press or, as it is also called, army press. This basic exercise is performed while standing.

It is very important to note that the bench press should be done from the chest, NOT BEHIND THE HEAD. When the hands are wound behind the head, the shoulders take on a very unnatural position, which can lead to injury in the future.

The width of the grip of the bar and the width of the legs should be slightly greater than the width of the shoulders, and the legs should be slightly bent at the knees. The movements should be smooth and slow, and the arms should be fully extended.

During the exercise, you need to control the legs and body - the legs should not bend too much, and the body should deviate. The bar must be lifted straight up.

Thrust of a large barbell to the athlete's chin

The second basic exercise - standing barbell row to the chin can be performed with a wide or narrow grip. With a wide grip, the main load goes to the lateral beam of the delta, and with a narrow grip, the front beam is activated. Experts advise to pay attention to a wide grip, because it is he who guarantees a safer muscle building. With a narrow grip, the various elements of the joints are too close to each other, which not only makes the exercise almost useless, but also increases the risk of injury.

You need to start from the right position. The grip is carried out at shoulder level, you need to bend a little in the lower back, and take the barbell from above. When lifting, the bar should move in a vertical direction.

Execution example

When performing an exercise, a special role is played by correct breathing. Exercise order:

Deep breath and breath holding;
Raising the arms up at the same time as spreading the elbows to the sides;
Return to the previous position - lower the barbell and exhale.

when lifting, the elbows should be placed strictly vertically, because if you direct them forward, the load on the front deltas will also shift;
the pace should be slow, but accurate, and the weight of the bar should not be too large;
you can’t slouch, the chest should be a “wheel”, but not too arched.

Seated Dumbbell Press

Many bodybuilders say that this particular exercise is their "bread and butter". It is not only basic, but also multifaceted. This exercise involves all three groups of delta beams, which we have already talked about above, but the main ones are still the front and side (middle) beams.

This exercise belongs to the category of easy ones, but this still does not prevent many novice athletes from making mistakes in it. Starting position: the athlete should sit on a bench with a back, legs firmly resting on the floor. Raise the dumbbells first to the hips, and then to shoulder level, turning the hands with the wrists forward.

Breathing, as in the previous exercise, is very important. Raising the dumbbells occurs on the exhale, when lowering, inhale is taken. At the top point, you need to linger for 1-2 seconds, do not lower immediately.

you need to sit on the bench as deep as possible, you need to lean on the back;
do not bring your hands together so that the dumbbells hit each other - this is a wrong execution;
despite a few seconds at the top, do not give yourself a break at the bottom, the exercise is performed slowly, measuredly, but without rest;
you must spread your legs apart;
dumbbells do not wind up behind the head, they should be slightly in front of the shoulders.

Breeding dumbbells to the sides

Breeding dumbbells is considered classical exercises for pumping the middle deltas, but its level is higher. If the previous exercises were classified as light, then this one is already marked “ average level". Many points are similar to the previous exercises discussed.

Spread your legs shoulder-width apart, straight back, which must not be relaxed until the very end. Bent arms, fixed at the elbows, and dumbbells that practically touch the legs.

The order of the exercise:

1. Deep breath and breath holding;

2. Raising the arms to the sides, above the head;

3. On exhalation, a smooth return of the hands to their original position.

It is worth noting that in this exercise you can't relax.

To avoid injuries, you need to control the muscles of not only the arms, but also the back, all the time, and also not bend the arms at the elbows. You need to perform the exercise slowly, at a measured pace, for which you just need to take the right weight.

Lifting dumbbells in front of you

There are various variations of this exercise, but the most common is lifting dumbbells in front of you while standing. This refers to the upper grip and alternately lifting the dumbbells in front of you to shoulder level.

Starting position: dumbbells should be selected in accordance with the preparation of the person, hands at the level of the hips, but the dumbbells should not touch, the legs should be the width of your shoulders. While inhaling, you need to raise one dumbbell, slightly bending your arm at the elbow, while keeping the torso motionless. At the highest point, you need to linger a little, and then exhale and return to the starting position. The same must be repeated with the second hand.

Pitfalls and tricks:

the body should not participate in lifting dumbbells;
when lifting, do not let the dumbbells touch each other;
it is best to start the exercise with 1-2 sets for warming up;
when lifting, the elbow joint should not move;
when lowering the dumbbells should not touch the hips.

Conclusion and Conclusions

Thus, we examined the five most popular, and most importantly, effective exercises for the development of the shoulder girdle. Beginning athletes should always remember that only the correct execution of exercises will give a visible result. As already mentioned, deltas are one of the most “tender and vulnerable” areas in the body. You need to clearly understand what you can and cannot do, so as not to get unpleasant injuries later.

It is worth remembering that the healing of shoulder injuries is a very long process, sometimes almost impossible. In order to avoid such a fate and get an excellent result, it is worth remembering just a few basic rules when developing the shoulder girdle:

The back should not be too straight, but it does not need to bend too much. Find a healthy balance;
The weight of the projectile (dumbbells, barbells) should be optimal. No need to take exorbitant weight, but too careful attitude to the muscles will not bear fruit;
Narrow grip is not always good. With some exercises, narrow grip leads not only Not correct execution exercises, but also to injuries;
Before performing the exercise, you need to accurately determine the position of the elbows. Elbows bent, straight or turned are really important.

Results and conclusion

In conclusion, I would like to offer readers an exemplary workout that will allow you to pay attention to all muscle groups of the shoulder girdle.

Military bench press - training the shoulder girdle, as well as the muscles of the hands. The main load goes to the deltoid muscles and triceps. The exercise involves trapezoid, large / small pectoral muscles. 3 sets of 10 reps.
Pulling the bar to your chin - emphasis on the deltoid and trapezius muscles. 2 sets of 15 reps.
Seated Dumbbell Press - all deltoid bundles are involved, the exercise is suitable for both professionals and beginners. 3 sets of 10 reps.
Breeding dumbbells to the sides is a versatile training of the shoulder muscles with the participation of the trapezius and supraspinatus muscles. 2 sets of 15 reps.
Lifting dumbbells in front of you - the front beam and half of the side beam are loaded. 3-4 sets of 8-12 reps.

We wish you beautiful, inflated shoulders without injuries and sprains. Enjoy the workout, and only then the training will bear fruit! We recommend that you also read an article on the topic - how to pump up your arms at home. In this article, we have revealed the most working exercises and techniques for pumping up beautiful and embossed hands. Thank you for reading this article and see you soon…

The criteria for the beauty of the male body have their own standards. Prominent and broad shoulders have been and remain one of the main measures of attractiveness for a man. The width of the shoulders determines the proportions of the athlete's upper body. The larger it is, the narrower the waist looks. Consequently, the figure looks much more attractive. This is the reason for the high interest of those involved in building a beautiful and embossed body with the most effective exercises for working out. shoulder muscles.

The projectile used when performing exercises on the shoulders depends on the location of the training. In the gym, it is best to work out with a barbell, and at home it is much easier to use dumbbells. The latter are lighter than barbells, but you can also perform good and useful exercises with them.

The formation of the shoulder occurs with the participation deltoid muscle. It consists of an anterior, middle, and posterior bundle. To achieve proper development shoulder area, the load on all three beams must be absolutely uniform. Such an anatomical structure affects the fact that it is quite difficult to train the shoulders. However, with some effort, the athlete can not only achieve desired result, but also to make the figure truly attractive.

Training is best made up of basic exercises aimed at engaging and working out the entire delta. A separate beam should be pumped up only when the load exerted on it was not enough, it began to lag behind the others in development. In other cases, isolation exercises are not necessary.

You can train as gym as well as at home. The main thing is that the athlete has at his disposal such equipment as dumbbells and a barbell. The weight is selected so that at least eight or ten lifts can be done in one approach. Taking too much weight to give the shoulders relief and width is not recommended. Increase the load, that is, work with heavier shells, should be when the main goal is to increase muscle strength. In this case, you need to raise shells from five to eight times, perform four to five sets.

Beginner athletes are encouraged to master and hone one or two basic presses to automaticity. They perfectly work out the deltoid muscle, provide a uniform load on the entire shoulder girdle. When he is sufficiently trained, it becomes noticeable which of the beams requires more study. At this stage, you can add isolating exercises to the training, which are chosen depending on which muscle group needs additional study.

List of effective shoulder exercises

The main exercise for working out the shoulder muscles. The main emphasis in it is on the middle beam of the delta. However, the pumping of this area occurs with the active participation of both the anterior and posterior beams.

Initial position:

stand up straight, spread your legs shoulder-width apart;
take the projectile with a direct grip, raise it to the level of the chest;

Performance:

lift the projectile, exhaling at the end point;
pause;
slowly, inhaling, lower the bar to its original position, that is, to the level of the chest.

no need to take the maximum weight;
the back should be slightly arched;
dumbbells can be used as a projectile.

A basic exercise that is completely aimed at pumping up the muscles of the shoulder girdle. Unlike the previous one, it is performed from a sitting position.

Initial position:

sit on a sports bench;
bend your back a little;
take the projectile wide grip.

Performance:

at the same time as you exhale, lift the barbell, while fully straightening your arms;
while inhaling, lower the projectile behind your head.

the bench should be performed smoothly, slowly, without jerking;
to diversify the exercise allows the alternation of lowering the projectile behind the head and to the chest.

Ideal training for pumping up the deltoid muscle at home. It is not only effective, but also affordable, since it is performed not with a barbell, which not every athlete has at home, but with dumbbells. Exercises using this sports equipment perfect for those who do not have the opportunity for any reason to engage in gym, but wants to pump up his shoulders.

The training really works and allows you to achieve the desired result. The main thing is to be ready to give all one hundred percent, be patient, show diligence. Perseverance should be shown not by the number of approaches, but regular classes. Otherwise, no significant effect will be achieved.

Initial position:

sitting on a bench with a back, keep your back straight and straight;
the chin should be parallel to the floor, the gaze should be straight;
keep shells at eye level;
Expand your elbows, but make sure that they are under the brushes.

Performance:

exhaling, squeeze the shells up;
without unfolding the brushes, bring the dumbbells together at the top point;
linger for a few seconds;
inhaling, slowly return to the original position.

hands must be moved in the same plane;
to avoid adverse effects on elbow joints, it is impossible to allow a sharp straightening of the arms at the extreme point;
it is strongly not recommended to allow back bends, back bends.

This exercise has already become a classic in bodybuilding. Its effectiveness is beyond doubt. As the name suggests, this training was part of compulsory training Arnold Schwarzenegger, about whose success in building relief and beautiful body knows absolutely anyone, even a person far from the world of sports.

Initial position:

sit on a bench, press your back against the back;
bend your knees so that they form a right angle;
spread your legs wide, rest your feet on the floor to the limit;
raise the dumbbells to the level of the neck;
bend your elbows at an angle of 90 degrees, turn your palms towards you.

Performance:

exhaling, squeeze the projectiles vertically upwards, turning the brushes outward with the palms;
make sure that the palms are directed forward at the extreme point;
linger;
take a breath, return the shells smoothly to the starting position.

it is better to perform training with lighter dumbbells than for other exercises;
the elbows at the extreme point should be left slightly bent, and not straightened to the end;
the bench press must be performed straight, preferably without stopping in the lower position;
in order not to have an additional effect on the spine, acceleration and jerking should be avoided.

Another exercise that is great to do at home. The training is insulating. It is aimed at working out and pumping up the side of the delta.

Initial position:

stand up, lean forward slightly;
lower your hands with dumbbells down.

Performance:

take a deep breath, spread your arms shoulder-width apart;
the back of the dumbbells at the most extreme point is slightly raised;
exhaling, slowly lower your hands to their original position.

cheating is unacceptable;
the entire load should be concentrated on the shoulders.

If cheating is present during the training, a completely different muscle group is involved. This reduces the result.

Aimed at working out the back of the muscles of the shoulder girdle.

Initial position:

standing straight with dumbbells in your hands, lean your body forward at an acute angle;
put your hands down.

Performance:

taking a deep breath, spread the shells to the sides, raising them to the highest possible height;
as you exhale, return your hands to their original position.

at the extreme point of the rise, the front of the projectile should be slightly tilted forward;
the back should be kept straight, but slightly arched in the lower back;
rounding the back is impossible, as this is fraught with injury.

Basic training, which is more aimed at working out the middle bundle of the delta, but also pumps the trapezius muscles.

Initial position:

standing straight, take the bar with a direct grip, holding it down;
between the palms the distance should be about two fists.

Performance:

exhaling, lift the projectile to the chin;
hold the bar in the most extreme position;
inhale, return to the starting position.

elbows should be constantly separated, rise strictly vertically;
you can not bend the neck and back, the chin should be horizontal;
while lifting the bar to the chin, the bar must be raised above shoulder level;
the weight of the projectile should not become an obstacle to the correct execution of the exercise.

Best Shoulder Exercises - Video

Summing up

To achieve the desired result, you need to include the proposed exercises in your regular workout, practice on a regular basis. Don't focus solely on exercise. You also need to remember about proper nutrition.

If space for home workouts is limited, dumbbells will be the safest projectile. It is better to perform a bench press with a projectile at the beginning of classes, that is, when there is no feeling of fatigue. By following these recommendations, by combining both basic and isolation exercises on the shoulder girdle, each athlete will be able to give his shoulders ideal proportions, make the waist visually narrower.

broad shoulders- a symbol of beauty and masculinity, the dream of every real man. However, nature is sometimes cruel, and not everyone can boast of the correct and beautiful proportion of shoulders and waist. However, this is not a reason to give up. How to make broad shoulders? There are two main ways: 1) make the skeleton of the chest and shoulders wider 2) build impressive. The first way is optimal for those who are under 20 years old. At an older age, bone growth slows down, and in this case it becomes very difficult to make broad shoulders.

Pull-ups

The best way to make your shoulders wider is pull-ups. When performing them, the hands should be placed with the widest possible grip, and the number of approaches should be large enough. With proper work up to 20 years, you will retain broad, courageous shoulders, even if you stop exercising in the gym. For people who have overcome this milestone, it will be much more difficult to expand the shoulders in this way, but the exercise is still extremely useful and should definitely be in the training schedule. This concerned the shoulders, now let's talk about chest. Its expansion is due to special breathing exercises. Most often they are squats with a small weight, and performed on a full breath. In this case, hyperventilation of the lungs occurs, and when it is associated with a load, the cartilages expand, increasing the chest. There should be a weight on the bar with which you can sit down 20 times quite freely. The first ten repetitions should be done three deep breaths before each repetition. The second ten - four breaths each. And finally, five more repetitions of five breaths between squats. Immediately after the exercise, you move on to a pullover with dumbbells. This is necessary in order to consolidate the effect by stretching the chest. Do this bundle twice at the end of a workout once a week. Such exercises should be done cyclically, the pause between cycles should be at least a month. The duration of the cycles should increase, the first is about 4-5 weeks, the second - 5-6, the third - 6-8 weeks. Most often, at the end of the third cycle, you can already see the effect of the exercises. The second way to make broad shoulders is to try to increase muscle mass in the delta region. It should be noted here that the delta is actually enough small muscles, which are often used during many other exercises, so their growth can be a problem. They are used to enduring significant loads, so a special approach is needed here. Try to understand in which of the exercises the deltoid muscles are most responsive to the load. During the exercise, you should feel tension in them all the time, fix the dumbbells at the extreme points. Try to work until the burning sensation in the muscles appears. To make the shoulders wider, there are many exercises with a barbell, dumbbells and in simulators. All of them are described in our website. Below are the most popular exercises:

Shrugs with dumbbells

Shrugs(Barbell Shrugs, Dumbbell Shrugs) - Used as a basic movement to work out the trapezius muscles. Dumbbell press(Seated Dumbbell Press) - Used as basic exercise to work out the shoulder girdle. Forward dumbbell raise(Dumbbell forward raise) - Used primarily to work out the anterior deltoid bundles. Lifting dumbbells to the sides(Dumbbell side raise) - Used as a basic isolation exercise to work out the middle bundles of the deltoid muscles. Lifting the bar to the chin (Lifting the bar to the chin) - Depending on the width of the grip, it is used both for working out the front bundles of the deltoid muscles (narrow grip) and for working out the muscles of the upper back, in particular the trapezius muscles (wide grip). Reverse swings in the peckdeck simulator (“Butterfly”)(Butterfly) - Used as the main isolating exercise to work out the middle bundles of the deltoid muscles.