Can pull-ups build deltoids?

Can pull-ups build deltoids? This is a question that many fitness enthusiasts are concerned about. Fitness coaches tell us that pull-ups cannot effectively train the deltoid muscles. Pull-ups are an item that we must train in beginner and advanced levels, because pull-ups mainly train our arm or shoulder strength, so the effect on training the deltoid muscles is not very obvious.

1. Front raise

Starting position: Stand with your legs straight, chest up and abdomen in. Hold dumbbells or a barbell with both hands and let your arms hang down in front of your legs.

Action process: Hold the bell with straight arms and lift it up until it is slightly above the shoulder. Stay still for one second, then slowly lower your arms straight back in front of your legs. If you use dumbbells, you can do it with each hand once, alternating continuously.

Key points: Keep your body upright when lifting and lowering, keep your arms straight, and concentrate on your deltoid muscles.

2. Middle beam lateral raise

Starting position: Stand with your feet naturally apart, holding dumbbells in both hands, hanging down on both sides of the body.

Action process: Contract the deltoid muscles, raise your straight arms to the sides and upwards until they are slightly higher than your shoulders, stay still for one second, and then slowly lower your arms to a hanging position.

Breathing method: Exhale when lifting up, for 2 to 4 seconds, and inhale when falling down, for 2 to 4 seconds.

Key points to note: When raising and lowering, keep your body upright, do not sway or bend, and keep your arms straight.

3. Middle beam side pull

Starting position: Stand upright with one foot on a handle or one end of the rubber strip of the tensioner. The other hand is placed on the waist.

Action process: Contract the deltoid muscle, and use one hand to pull the tensioner or rubber strip to the side and upward to the same height as the shoulder. Use your other hand to press hard on your waist to maintain balance. After pulling up to the highest point, stay still for one second, and then, while continuing to exert force on the deltoid muscles, allow the tension spring or rubber strip to slowly relax to the starting position. After one shoulder is no longer able to pull up, switch to the other shoulder.

Breathing method: Exhale when pulling up, time for 2 to 4 seconds, inhale when falling, time for 2 to 4 seconds.

Key points to note: When pulling up, do not sway your body to gain leverage. This exercise can also be done with dumbbells, lying on your side.

4. Lateral raise

Starting position: Stand with your feet apart, bend forward 90 degrees, hold dumbbells in both hands, and let your arms hang straight below your shoulders.

Action process: Contract the posterior deltoid muscle and raise the dumbbells with straight arms from both sides until they are parallel to the ground. Stay still for a second, then slowly lower your arms.

Breathing method: Exhale when lifting up, for 2 to 4 seconds, and inhale when falling down, for 2 to 4 seconds.

Key points: When raising and lowering the dumbbells, keep your whole body stable and do not sway. Focus your mind on the posterior deltoid muscles. Before lifting, you must completely relax, and when you reach the highest point, you must completely contract. This exercise can also be done lying prone on a bench.

Above we have introduced to you the effective methods to train the deltoid muscles. As long as the movements are standard and can be persisted for a long time, you can soon develop deltoid muscles that can make you proud. Fitness coaches remind our friends who love fitness that not only exercising the deltoid muscles, but also exercising other parts of the body requires long-term persistence.