Rear Delt Dumbbell Exercise : 13 best exercises and secrets

The Rear Delt Dumbbell exercise : Definition and Posture

If you’re looking to sculpt and define your shoulders, the rear delt dumbbell exercise is a must-add to your workout routine. This exercise targets the posterior deltoid muscles, which are responsible for shoulder extension and external rotation. By strengthening these muscles, you can improve your posture and achieve a more toned, defined look.

But what exactly is the rear delt dumbbell exercise and how can it benefit your posture? Here’s a breakdown of this essential shoulder exercise:

Definition: The rear delt dumbbell exercise is a move that involves lifting dumbbells out to the sides while keeping your elbows close to your body. This exercise targets the posterior deltoid muscles, which are located on the back of your shoulders.

Posture: Strong posterior deltoid muscles are essential for maintaining good posture. These muscles help keep your shoulders back and down, which can prevent slouching and rounded shoulders.

By incorporating the rear delt dumbbell exercise into your workout routine, you can strengthen your posterior deltoids and improve your overall posture.

Shoulder anatomy

The shoulder is a complex joint made up of several bones, muscles, and tendons, and it is important to have a good understanding of shoulder anatomy in order to properly train and care for this important part of the body.

The shoulder is made up of three bones: the scapula (or shoulder blade), the clavicle (or collarbone), and the humerus (the upper arm bone). The scapula is a flat, triangular bone that sits at the back of the chest, and the clavicle is a long, slender bone that connects the scapula to the sternum (the breastbone). The humerus connects the scapula to the elbow, forming the upper arm.

The shoulder joint itself is a ball-and-socket joint, where the head of the humerus fits into a shallow socket on the scapula. This allows for a wide range of movement, including flexion (lifting the arm in front of the body), extension (moving the arm behind the body), abduction (lifting the arm out to the side), adduction (bringing the arm back down to the side), rotation (turning the arm in or out), and circumduction (moving the arm in a circular motion).

There are several muscles that make up the shoulder, including the deltoids (which are responsible for shoulder movement), the rotator cuff (which helps to stabilize the shoulder joint), and the trapezius (which helps to move the scapula). The tendons in the shoulder help to connect the muscles to the bones, allowing for movement and stability.

The importance of targeting the posterior deltoid muscles

The posterior deltoid muscles, located on the back of your shoulders, are an important muscle group to target if you’re looking to sculpt and define your shoulders. These muscles are responsible for shoulder extension and external rotation, and strengthening them can help improve your posture and give your shoulders a more toned, defined look. That’s where the rear delt dumbbell exercise comes in.

This exercise specifically targets the posterior deltoid muscles, making it an essential move to add to your workout routine. By incorporating the rear delt dumbbell exercise into your training, you can effectively strengthen your posterior deltoids and achieve a stronger, more defined back.

But why is it important to target the posterior deltoid muscles specifically? Here are a few reasons:

Improved posture. Strong posterior deltoid muscles help keep your shoulders back and down, which can prevent slouching and rounded shoulders. By strengthening these muscles, you can improve your overall posture and stand tall with confidence.

Enhanced shoulder definition. The posterior deltoid muscles play a key role in the overall shape and definition of your shoulders. By targeting these muscles with the rear delt dumbbell exercise, you can create a more defined, toned look.

Increased shoulder strength. The posterior deltoid muscles are important for shoulder strength and stability. By strengthening these muscles, you can improve your overall shoulder strength and reduce the risk of injury.

How to Properly Perform the Rear Delt Dumbbell Exercise

If you’re looking to sculpt and define your shoulders, the rear delt dumbbell exercise is an essential move to add to your workout routine. This exercise targets the posterior deltoid muscles, which are responsible for shoulder extension and external rotation. By strengthening these muscles, you can improve your posture and achieve a more toned, defined look

However, it’s important to properly perform the rear delt dumbbell exercise to avoid straining your lower back and to maximize the effectiveness of your workouts. Here are some key tips for performing the rear delt dumbbell exercise safely and effectively:

Start with a moderate weight. It’s tempting to want to use heavy weights to see results faster, but using too much weight can lead to poor form and increase the risk of injury. Start with a weight that you can comfortably lift with good form and gradually increase the weight as you progress.

Keep your back straight. Proper form is key when performing the rear delt dumbbell exercise to avoid straining your lower back. Make sure to keep your back straight and avoid rounding it when doing the exercise.

Squeeze your shoulder blades together. One of the key benefits of the rear delt dumbbell exercise is the ability to target your shoulder blades. Make sure to squeeze your shoulder blades together at the top of each rep to fully engage your posterior deltoid muscles.

Use proper form and muscle strength. It’s important to use proper form and muscle strength when lifting the dumbbells, rather than relying on momentum to complete the reps. This will help you get the most out of your workouts and avoid injuries.

Incorporate rest days. Make sure to include rest days in your training schedule to allow your muscles time to recover. Aim for 2-3 days of shoulder training per week, with at least one day of rest in between sessions.

By following these tips, you can ensure that you’re properly performing the rear delt dumbbell exercise and getting the most out of your shoulder workouts

The benefits of using dumbbells for shoulder workouts

If you’re looking to sculpt and define your shoulders, using dumbbells is a great choice. Dumbbells are a versatile and effective tool for targeting the various muscle groups of the shoulders, including the anterior, medial, and posterior deltoids. Here are some of the benefits of using dumbbells for shoulder workouts:

Wide range of motion. One of the main benefits of using dumbbells is the wide range of motion they allow. This can help target specific muscle groups and promote proper form.

Adjustable weight. With dumbbells, you can easily adjust the weight to match your fitness level and goals. This allows for a more customized workout and the ability to gradually increase the intensity as you progress.

Dumbbells can be used for a wide range of shoulder exercises, from classic moves like shoulder press and lateral raises to more advanced moves like bent over lateral raises and renegade rows. This versatility allows for a well-rounded shoulder workout.

Easy to use. Dumbbells are easy to use and can be incorporated into your workouts at home or at the gym. With a range of weights available, it’s easy to find the right dumbbells for your fitness level and goals.

Discover other exercises with dumbbells

Tips for Maximizing the Effectiveness of the Rear Delt Dumbbell Exercise

The rear delt dumbbell exercise is a great move for sculpting and defining your shoulders. By targeting the posterior deltoid muscles, this exercise can help improve your posture and give your shoulders a more toned, defined look. However, to get the most out of the rear delt dumbbell exercise, it’s important to follow proper form and make adjustments as you progress. Here are some tips for maximizing the effectiveness of the rear delt dumbbell exercise:

Use proper form. Proper form is key when performing the rear delt dumbbell exercise to avoid straining your lower back. Make sure to keep your back straight and avoid rounding it when doing the exercise. Additionally, make sure to squeeze your shoulder blades together at the top of each rep to fully engage your posterior deltoid muscles.

Vary your sets and reps. To continue challenging your muscles and preventing plateaus, it’s important to vary your sets and reps. For muscle building, aim for 3-4 sets of 8-12 reps with a moderate to heavy weight. For muscle endurance, aim for 2-3 sets of 12-15 reps with a lighter weight.

Include rest days. Make sure to include rest days in your training schedule to allow your muscles time to recover. Aim for 2-3 days of shoulder training per week, with at least one day of rest in between sessions.

A beginner-friendly rear delt dumbbell exercise workout routine

Here is a beginner-friendly rear delt dumbbell exercise workout routine to get you started:

Rear Delt Dumbbell Flyes: 3 sets of 8-12 reps with a moderate weight
Seated Rear Delt Dumbbell Raise: 3 sets of 8-12 reps with a moderate weight
Standing Rear Delt Dumbbell Raise: 3 sets of 8-12 reps with a moderate weight
Bent Over Rear Delt Dumbbell Raise: 3 sets of 8-12 reps with a moderate weight

To perform each of these exercises, start with a moderate weight that you can comfortably lift with good form. As you progress and become more comfortable with the moves, you can gradually increase the weight or reps to continue challenging your muscles. Remember to include rest days in your training schedule to allow your muscles time to recover.

By following this beginner-friendly rear delt dumbbell exercise workout routine, you can effectively target and strengthen your posterior deltoid muscles and achieve a more defined, toned look. With consistent training and proper form, you’ll be well on your way to a stronger, more defined back.

13 Advanced variations of the rear delt dumbbell exercise

However, as you progress and become more comfortable with the exercise, you may want to switch up your routine and try some advanced variations to continue challenging your muscles. Here are a few advanced variations of the rear delt dumbbell exercise to add to your shoulder workout routine:

1. Single-Arm Rear Delt Dumbbell Fly

Overviews

This variation involves performing the rear delt dumbbell fly with one arm at a time. This helps increase the intensity and challenge your muscles even more.

Target Muscles Group: shoulders

Instructions

How to do Single Arm Rear Delt Dumbbell Fly :

Start by standing with your feet shoulder-width apart, holding a dumbbell in one hand.
Lean forward slightly, hinging at the hips. Keep your back straight and core engaged.
Lift the dumbbell out to the side with your elbow bent at a 90-degree angle.
Slowly lower the dumbbell back down to the starting position.
Repeat for the desired number of reps, then switch sides and repeat with the other arm.

2. Rear Delt Dumbbell Fly with a Band

Overviews

Adding a resistance band to the rear delt dumbbell fly increases the challenge and helps build muscle and strength.

Target Muscles Group: shoulders

Instructions

How to do Rear Delt Dumbbell Fly with a Band

Secure a resistance band to a stable object at chest height.
Stand facing the band, holding a dumbbell in each hand.
Take a step back to create tension on the band.
Lift the dumbbells out to the sides with your elbows bent at a 90-degree angle.
Slowly lower the dumbbells back down to the starting position.
Repeat for the desired number of reps.

3. Alternating Rear Delt Dumbbell Fly

Overviews

This variation involves alternating arms during the rear delt dumbbell fly, adding an additional level of difficulty.

Target Muscles Group: shoulders

Instructions

How do I properly execute an Alternating Rear Delt Dumbbell Fly

Start by standing with your feet shoulder-width apart, holding a dumbbell in each hand.
Lean forward slightly, hinging at the hips. Keep your back straight and core engaged.
Lift one dumbbell out to the side with your elbow bent at a 90-degree angle.
As you lower that dumbbell back down, lift the other dumbbell out to the side with your elbow bent at a 90-degree angle.
Continue alternating arms for the desired number of reps.

4. Rear Delt Dumbbell Fly with a Pulse

Overviews

For an extra burn, try adding a pulse to the end of each rep of the rear delt dumbbell fly. This helps increase the intensity and challenge your muscles even more.

Target Muscles Group: shoulders

Instructions

How do I properly execute a Rear Delt Dumbbell Fly with a Pulse

Start by standing with your feet shoulder-width apart, holding a dumbbell in each hand.
Lean forward slightly, hinging at the hips. Keep your back straight and core engaged.
Lift the dumbbells out to the sides with your elbows bent at a 90-degree angle.
At the top of the lift, pulse the dumbbells up a few inches for a few seconds before slowly lowering them back down to the starting position.
Repeat for the desired number of reps.

5. Dumbbell Seated Bent Over Rear Delt Row

Overviews

This exercise involves performing a bent over row while seated to focus on the rear delt muscles.

Target Muscles Group: shoulders

Instructions

How do I properly execute a Dumbbell Seated Bent Over Rear Delt Row?

Start by sitting on a bench with your feet planted firmly on the ground. Hold a dumbbell in each hand.
Lean forward slightly, hinging at the hips. Keep your back straight and core engaged.
Lift the dumbbells up towards your sides, squeezing your shoulder blades together as you lift.
Slowly lower the dumbbells back down to the starting position.
Repeat for the desired number of reps.

6. Dumbbell Bent Over Rear Delt Fly

Overviews

This exercise involves performing a rear fly while bent over to focus on the rear delt muscles.

Target Muscles Group: shoulders

Instructions

How do I properly execute a Dumbbell Bent Over Rear Delt Fly

Start by standing with your feet shoulder-width apart, holding a dumbbell in each hand.
Hinge at the hips and lean forward, keeping your back straight and core engaged.
Lift the dumbbells out to the sides, keeping your elbows bent at a 90-degree angle.
Slowly lower the dumbbells back down to the starting position.
Repeat for the desired number of reps.

7. Side Lying Dumbbell Rear Delt Raise

Overviews

This exercise involves lying on your side and lifting dumbbells out to the sides to target the rear delt muscles.

Target Muscles Group: shoulders

Instructions

How do I properly execute a Side Lying Dumbbell Rear Delt Raise ?

Start by lying on your side on a mat or bench, with your head propped up on your bottom arm. Hold a dumbbell in your top hand.
Lift the dumbbell out to the side, keeping your elbow bent at a 90-degree angle.
Slowly lower the dumbbell back down to the starting position.
Repeat for the desired number of reps, then switch sides and repeat with the other arm

8. Dumbbell Incline Y Raise

Overviews

This variation involves performing a Y-shaped raise while lying on an incline bench to target the rear delt muscles.

Target Muscles Group: shoulders

Instructions

How do I properly execute a Dumbbell Incline Y Raise

Start by lying on an incline bench with a dumbbell in each hand.
Lift the dumbbells out to the sides, keeping your elbows bent at a 90-degree angle.
As you lift the dumbbells, bring them together above your head to form a Y shape.
Slowly lower the dumbbells back down to the starting position.
Repeat for the desired number of reps.

9. Dumbbell Incline T Raise

Overviews

Similar to the Y raise, this variation involves performing a T-shaped raise while lying on an incline bench to target the rear delt muscles.

Target Muscles Group: shoulders

Seated Dumbbell Rear Fly

Overviews

This exercise involves performing a rear fly while seated to focus on the rear delt muscles.

Target Muscles Group: shoulders

Instructions

How do I properly execute a Seated Dumbbell Rear Fly?

Start by sitting on a bench with your feet planted firmly on the ground. Hold a dumbbell in each hand.
Lean forward slightly, hinging at the hips. Keep your back straight and core engaged.
Lift the dumbbells out to the sides, keeping your elbows bent at a 90-degree angle.
Slowly lower the dumbbells back down to the starting position.
Repeat for the desired number of reps.

11. Incline Dumbbell Reverse Fly with Wrist Rotation

Overviews

This exercise involves performing a reverse fly on an incline bench while rotating your wrists to target the rear delt muscles.

Target Muscles Group: shoulders

Instructions

How do I properly execute an Incline Dumbbell Reverse Fly with Wrist Rotation

Start by lying facedown on an incline bench with a dumbbell in each hand.
Lift the dumbbells out to the sides, keeping your elbows bent at a 90-degree angle.
As you lift the dumbbells, rotate your wrists so that your palms are facing each other.
Slowly lower the dumbbells back down to the starting position, rotating your wrists back to the starting position.
Repeat for the desired number of reps.

12. Dumbbell Single Arm Bent Over Row

Overviews

This exercise involves performing a bent over row with one arm at a time to target the rear delt muscles.

Target Muscles Group: abs

Instructions

How do I properly execute a Dumbbell Single Arm Bent Over Row

Start by standing with your feet shoulder-width apart, holding a dumbbell in one hand.
Hinge at the hips and lean forward, keeping your back straight and core engaged.
Lift the dumbbell up towards your side, squeezing your shoulder blade as you lift.
Slowly lower the dumbbell back down to the starting position.
Repeat for the desired number of reps, then switch sides and repeat with the other arm.

13. Dumbbell Rear Lateral Raise with Head Support

Overviews

This variation involves using a head support to help maintain proper form while performing a rear lateral raise with dumbbells.

Target Muscles Group: shoulders

Instructions

To do a dumbbell rear lateral raise with head support, follow these steps:

Start by sitting on a bench with a slight incline, with a pair of dumbbells resting on your knees.
Lean forward and place your head on a bench or other stable surface, with your arms hanging down towards the floor.
Lift the dumbbells off your knees and hold them at your sides with your palms facing inwards. Your arms should be straight but not locked.
Keeping your elbows slightly bent, lift the dumbbells out to your sides until they are level with your shoulders.
Hold for a moment, then slowly lower the dumbbells back down to the starting position.
Repeat for the desired number of reps.

Rear Delt Dumbbell Exercise: Common Mistakes to avoid

As with any exercise, it’s important to make sure you’re performing the rear delt dumbbell exercise correctly in order to get the most out of your workouts and avoid injury. Here are some common mistakes to avoid when doing this exercise:

• Not using enough weight

Using too light of a weight can make the exercise less effective, as your muscles won’t be challenged enough to grow and strengthen. On the other hand, using too heavy of a weight can strain your muscles and increase the risk of injury. Make sure to use a weight that is challenging but still manageable, and gradually increase the weight as you get stronger.

• Not using proper form

Proper form is crucial for any exercise, and the rear delt dumbbell exercise is no exception. Make sure to keep your core engaged and your back straight throughout the exercise, and avoid swinging or jerking the dumbbells. Also, be sure to keep your elbows slightly bent to protect your joints.

• Lifting the dumbbells too high

It’s important to remember that the rear delt dumbbell exercise targets the muscles at the back of your shoulders, not the ones at the top. Lifting the dumbbells too high can strain your upper back and shoulders, and may not effectively target your rear delts. Make sure to lift the dumbbells only until they are level with your shoulders.

• Not allowing for adequate recovery

As with any exercise, it’s important to allow your muscles time to recover between workouts. Overdoing it on the rear delt dumbbell exercise (or any other exercise) can lead to muscle fatigue and increase the risk of injury. Make sure to give your rear delts at least a day of rest between workouts, and consider incorporating other exercises into your routine to give them a break.

FAQ About the Rear Delt Dumbbell Exercise

How do I properly execute a seated rear delt fly?

To properly execute a seated rear delt fly, follow these steps:

Sit on the edge of a bench with your feet flat on the floor and your knees bent. Hold a dumbbell in each hand with your palms facing inwards.
Lift the dumbbells out to your sides until they are level with your shoulders.
Hold for a moment, then slowly lower the dumbbells back down to the starting position.
Repeat for the desired number of reps.

Remember to keep your core engaged and your back straight throughout the exercise to avoid straining your lower back. If you have any lower back pain or discomfort while doing this exercise, stop immediately and consult a healthcare professional.

How many times per week should I do rear delt dumbbell exercises?

It is generally recommended to do exercises for specific muscle groups at least 2-3 times per week, with at least a day of rest in between sessions. This allows your muscles time to recover and rebuild, which can help to improve strength and reduce the risk of injury. However, the exact frequency of your workouts will depend on your fitness level and goals, as well as other factors such as your overall training schedule and your recovery ability. It is a good idea to consult with a fitness professional or a healthcare provider to determine the best training plan for you.

How many reps and sets should I do for rear delt dumbbell exercises?

The number of reps and sets you should do for rear delt dumbbell exercises will depend on your fitness level and goals. For general strength and toning, it is generally recommended to do 8-12 reps per set, with 3-4 sets per exercise. For muscle endurance, you can do 12-20 reps per set, with 2-3 sets per exercise. For muscle hypertrophy (growth), you can do 6-12 reps per set, with 4-6 sets per exercise. Keep in mind that these are general guidelines, and the specific program that is right for you will depend on your individual needs and goals. It is a good idea to consult with a fitness professional or a healthcare provider to determine the best training plan for you.

Can I do rear delt dumbbell exercises at home?

Yes, you can do rear delt dumbbell exercises at home as long as you have a pair of dumbbells and a stable surface to support your head (for the dumbbell rear lateral raise). For the bent-over dumbbell lateral raise and the seated rear delt fly, you will need a bench or chair to sit on. You can also do these exercises at a gym or other fitness facility.

Are there any modifications or variations to rear delt dumbbell exercises that I can try?

Yes, there are several modifications and variations to rear delt dumbbell exercises that you can try to vary your workouts and challenge your muscles in different ways. For example, you can try using different types of dumbbells (such as hexagonal or adjustable) or adjusting the weight of the dumbbells to suit your strength level. You can also try using different grips (such as palms facing up or down) or varying the range of motion (such as bringing the dumbbells closer to your body or lifting them higher).

6 Effective Exercises for Strengthening and Sculpting Your Rear Delts

There are many exercises that you can do to target these muscles, both with and without weights. Here are some of the best bodyweight and weight-based exercises for the rear delts

BODYWEIGHT REAR DELT EXERCISES

1) Reverse Fly

Target Muscles Group: shoulders

Instructions

Stand with your feet hip-width apart and your arms hanging down at your sides. Hinge at the hips and lean your torso forward until it is almost parallel to the floor. Lift your arms out to the sides, squeezing your shoulder blades together as you lift. Then slowly lower your arms back down.

2) Face Pull

Target Muscles Group: shoulders

Instructions

Stand with your feet shoulder-width apart and your arms by your sides. Hold a band with an overhand grip, with your palms facing down. Bring your arms up to shoulder height, keeping your elbows bent and your palms facing each other. Pull the band towards your face, squeezing your shoulder blades together as you do so. Then slowly return to the starting position.

3) Reverse Plank

Target Muscles Group: shoulders

Instructions

Sit on the floor with your legs straight out in front of you and your hands behind your back, fingers facing towards your body. Lift your hips off the ground and press down through your hands and feet, forming a straight line from your head to your heels. Hold this position for a few seconds, then slowly lower your hips back down to the starting position.

GAINMUSCLE REAR DELT EXERCISES

4) Dumbbell Rear Lateral Raise

Target Muscles Group: shoulders

Instructions

Stand with your feet hip-width apart and a dumbbell in each hand. Lift the dumbbells out to your sides until they are level with your shoulders, then slowly lower them back down.

5) Bent-Over Dumbbell Lateral Raise

Overviews

Stand with your feet hip-width apart and a dumbbell in each hand. Hinge at the hips and lean your torso forward until it is parallel to the floor. Lift the dumbbells out to your sides until they are level with your shoulders. Then slowly lower them back down

Target Muscles Group: shoulders

6) Seated Rear Delt Fly

Target Muscles Group: shoulders

Instructions

Sit on the edge of a bench with your feet flat on the floor and your knees bent. Hold a dumbbell in each hand with your palms facing inwards, and lift the dumbbells out to your sides until they are level with your shoulders. Then slowly lower them back down.

The Best "Rear Delt Workout"

A strong and toned back is important not only for aesthetics, but also for functional strength and good posture. The rear deltoids, or rear delts, are a key muscle group in the upper back and are responsible for the movement of your shoulder blades. Strengthening your rear delts can help improve your posture and overall upper body strength.

Here is a simple rear delt workout that can be done at home or at the gym:

Banded Face Pulls

Start by standing with your feet hip-width apart and a resistance band anchored in front of you at chest height. Grasp the band with your palms facing each other, and pull it towards your face, keeping your elbows close to your body. As you pull the band towards your face, squeeze your shoulder blades together and engage your upper back muscles. Aim for 3 sets of 10-12 reps.

Dumbbell Lateral Raises

Stand with your feet shoulder-width apart and a pair of dumbbells by your sides, palms facing in. Keeping your elbows bent, raise the dumbbells out to the sides until your arms are parallel to the ground. As you raise the dumbbells, keep your wrists straight and engage your lateral deltoids. Aim for 3 sets of 10-12 reps.

Bent Over Lateral Raises

Stand with your feet shoulder-width apart and a pair of dumbbells by your sides, palms facing in. Hinge at the hips and bend forward until your upper body is parallel to the ground. Keeping your elbows bent, raise the dumbbells out to the sides until your arms are parallel to the ground. As you raise the dumbbells, keep your wrists straight and engage your rear deltoids. Aim for 3 sets of 10-12 reps.

Cable Rear Delt Flyes

Stand facing away from a cable machine with a low pulley attachment. Grasp the handle with your palms facing each other, and step away from the machine until there is tension in the cable. Keeping your elbows bent, raise your arms out to the sides until they are parallel to the ground. As you raise your arms, keep your wrists straight and engage your rear deltoids. Aim for 3 sets of 10-12 reps.