The rear delt or posterior deltoids don’t get enough love or people ignore these muscles to target. Here are 13 best rear delt dumbbell exercises to put size and gain strength. To achieve balanced muscle development and a fuller looking shoulder, you need to target rear delt muscle.
Rear delt dumbbell exercises allow you to really target the muscles in various body positions and even hand positions which are impossible to do with a barbell.
Our posterior deltoids play a main role in maintaining your posture. The main two functions of rear delts are to pull your arms backwards and facilitate rotation.
So, if you want to increase your shoulder strength, improve body posture and reduce the risk of shoulder injury, then read the article till the end to know the best rear delt dumbbell exercises, including instructions with video and recommended sets and reputations.
Table of Contents
Functions of the Rear Delt Muscles?
The main function of the rear delts muscle is the action of moving your shoulder in horizontal abduction, and it is also responsible for external rotation of the shoulder.
The rear delt muscles are involved in many pulling exercises and act as stabilizer during pressing movements.
Benefits of Real Delt Dumbbell Exercises
Rear delt dumbbell exercises have a number of benefits like improving bone density in the shoulder, building strength and muscles.
Below are some other benefits of rear delt dumbbell exercises, including:
- Stronger shoulder: having stronger rear delt improves the power of shoulder, giving you more stability and power when you perform compound lift or exercises like deadlift, bench press or overhead press. It also enhances bodyweight exercises.
- Reduce risk of shoulder injury: performing exercises that target your rear delts will help you strengthen your shoulders and add muscles lower the risk of injuries. If you perform rear delt exercises with dumbbells then you don’t have to worry so much about injury.
- Improve posture: if you work on your rear delts, it will strengthen your shoulder and keep up your upper back and help you strengthen up your posture.
- Improve your look: working on your rear delt muscles can have positive effects on the overall look of your upper body. So, it can build up your look of confidence.
13 Best Dumbbell Rear Delt Exercises
The dumbbell exercise really focuses on contracting the muscles and squeezing the shoulder blades together. The below rear delt dumbbell exercises will isolate the muscles so there’s no need to use very heavy weights to perform the exercises.
Choose the desirable weights and you should lift the weight slowly and with purpose.
Let’s get into it!
01. Seated Dumbbell Rear Delt Fly
Focus of this Exercise: Strength and Muscle Building
How to perform:
- Sit on the edge of the bench with your feet hip width apart, and your knees at just over 90-degree in front of you.
- Rest your chest on your knees keeping your back straight.
- Hold the dumbbells in each hand with an overhand grip with your hands together under your legs, palms facing each other.
- Slightly bend in your elbows, lift the weight straight up until your arms parallel to the floor.
- Pause the position for a second and then return to the starting position.
- Do 3 to 4 sets of 10 to 14 reps.
02. Lying Dumbbell Rear Delt Row
Focus of this Exercise: Strength and Muscle Building
How to perform:
- Lie flat on a flat bench with your face down.
- Grab a dumbbell in each hand and let your arms hand down either side of your bench, in neutral position.
- Your palms facing inwards, and wrists rotated about 60-degrees form your body. That’s your starting position.
- Now, row the dumbbells upwards until your upper arms are parallel to the floor, and your elbows will be about 60-degrees from you body.
- Hold the position for second at the top of the movement and then slowly return back to the starting position. That’s one rep.
- Do 3 sets of 10 to 12 reps, and take 60-90 seconds rest between the sets.
03. Bent Over Dumbbell Rear Delt Row
Focus of this Exercise: Strength and Muscle Building
How to perform:
- Stand straight with your feet shoulder-width apart, hold a dumbbell in each hand with an overhand grip.
- Bend your knees and lean forward from your hips to lower your chest towards the floor until your torso is parallel to the floor.
- Keep your back flat, brace your core and keep your arms below you. That’s your starting position.
- Now, row the dumbbell up as high as you can (your upper arms are parallel to the ground) so your rear delts engage.
- Hold the position for seconds at the top of the movement and then slowly lower the dumbbells back to the starting position. That’s one rep.
- Do 3 to 4 sets of 10 to 12 reps, and 60-90 second rest in-between the sets.
04. Lying Rear Delt Circles
Focus of this Exercise: Flexibility, Strength and Muscle Building
How to perform:
- Lie on your stomach on a flat bench, and look forward.
- Hold a dumbbell in each hand with an overhand grip.
- Extend your arms in front of you to your head level (look like superman). That’s your starting position.
- Slightly bend in your elbows and maintain throughout the movement, bring your arms out in a circular movement across from your shoulder to your hips.
- Hold the movement for a second and reverse the movement to return back to the starting position. That’s one rep.
- Do 3 sets of 8 to 10 reps.
05. Dumbbell Incline Y Raise
How to perform:
- First, adjust a bench at a 30–45-degree incline.
- Lie down on the incline bench face down with your feet on the ground and your knees slightly bent.
- Hold a dumbbell in each hand with an overhand grip, your arms are hanging straight directly under your shoulders.
- Lift the weight up and out keeping your arms straight until they are fully extended (forms “Y” shape).
- Pause the movement for a second and then slowly lower the weight back to the starting position. That’s one rep.
- Do 3 to 4 sets of 8 to 12 reps.
06. Dumbbell Incline T Raise
How to perform:
- First, adjust a bench at a 30–45-degree incline, get into position face down with your feet on the floor and knees bent.
- Hold a dumbbell in each hand with an overhand grip, letting them hang straight directly under your shoulders.
- Contract your shoulders blades, lift the dumbbell up out to the sides keeping your arms straight until they are parallel to the floor 90 (forms “T” shape).
- Hold the position for a second at the top of the movement and then slowly return back to the starting position. That’s one rep.
- Do 3 to 4 sets of 10 to 12 reps, and take 60-90 seconds rest in-between the sets.
07. Dumbbell Bent Elbows Rear Delt Raise
Focus of this Exercise: Strength and Muscle Building
How to perform:
- Stand straight with your feet shoulder-with apart.
- Hold a dumbbell in each hand with a neutral grip.
- Bend your elbows so your forearms are parallel to the floor and keep the dumbbells in front of you, palms facing each other. That’s your starting position.
- Now, bring your elbows outwards until your upper arms are parallel to the floor by squeezing your shoulder blades together.
- Pause the position for second at the top of the movement and then reverse the movement to return back to the starting position. That’s one rep.
- Do 3 sets of 10 to 12 reps, and take 60-90 seconds rest between the sets.
08. Side Lying Dumbbell Rear Delt Raise
How to perform:
- First, lie on your side on a flat bench while bracing yourself with your inactive arms on the floor.
- Hold a dumbbell in your hand with an overhand grip, your arm bent 90-degree at the elbow so that your upper arm is parallel to the ground. That’s your starting position.
- Lift the arm up by contracting your rear delt, keeping the dumbbell in vertical position until your elbow is pointing towards the ceiling.
- Hold the position for a second and then slowly return back to the starting position. That’s one rep.
- Do 2 sets each arm of 10 to 12 reps.
- Start with a lighter weight and form is everything.
09. Dumbbell Rear Delt Pulls
How to perform:
- Stand straight with your feet hip-width apart.
- Hold a dumbbell in each hand with a neutral grip at your sides. That’s your starting position.
- Now, lift the dumbbells up, bending your elbows until the dumbbells are above your hips, contract your shoulders and squeeze your rear delts.
- Pause the movement for a second and then lower the weight back to the starting position. That’s one rep.
- Do 3 sets of 10 to 14 reps, and take 60-90 seconds rest between the sets.
10. Dumbbell Single Arm Bent Over Row
How to perform:
- First, hold a dumbbell in your left hand with a neutral grip.
- Stand straight to the side of a bench, and then place your right knee on the bench under your hips and place your right hand on the edge of the bench under your shoulder.
- Make sure the core is engaged and keep a neutral spine. Pull the dumbbell up, bending your elbows until the dumbbell reaches your side.
- Pause the movement for a second, and then lower the weight back to the starting position. That’s one rep.
- Remember to switch sides.
- Do 3 sets each side of 10 to 12 reps.
- You can use a bit heavier dumbbell with this exercise.
11. Single Arm Dumbbell External Rotations
How to perform:
- Lie on your side on the flat bench with your knees bent, in a stable position.
- Hold a dumbbell in the hand of your top arm and place it on your side with a 90-degree bend in your elbow. Palm should be facing the floor.
- Keep your elbow in contact with your side, and extremely rotate your arm through the shoulder joint until your fist is pointing to the ceiling.
- Hold the position for a second and then slowly return back to the starting position. That’s one rep.
- Do 2 sets each hand of 14 to 16 reps.
12. Standing Rear Delt Dumbbell Raise
Focus of this Exercise: Strength and Muscle Building
How to perform:
- Stand straight with your feet shoulder-width apart.
- Hold a dumbbell in each hand with a neutral grip.
- Slightly bend your knees and leap forward from your hips to lower your torso.
- Keep your arms straight under your chest with your palms facing each other. That’s your starting position.
- Now, slightly bending your elbows raise your dumbbells outwards until they reach your shoulder level or arms are parallel to the floor.
- Pause the movement for a second and then lower the weight to the start. That’s one rep.
- Keep your back flat and maintain a tight core during the movement.
- Do 3 sets of 12 to 16 reps.
13. Dumbbell Face Pulls for Rear Delt
Focus of this Exercise: Balance, Strength and Muscle Building
How to perform:
- Stand straight with your feet shoulder-width apart. And grab a dumbbell in each hand with an overhand grip.
- Lean forward from your hips to lower your trunk towards the floor until your torso is parallel to the floor.
- Keep your arms straight below you, your palms facing the body. That’s your starting position.
- Keep your back straight and core tight, and pull the weight outward and upward until they reach your eye height. Squeeze your shoulder blades together.
- Now, slowly return back to the starting position. That’s one rep.
- Do 3 sets of 8 to 14 reps.
Dumbbell Rear Delt Workout Example
If you want to create a dumbbell rear delt workout routine on your own, then choose any four exercises from the above list and perform them with taking 60-90 seconds rest between the sets. Remember to warm up first before starting workout.
Below is the best dumbbell rear delt workout routine:
| Exercises | Sets & Reps |
| Standing Rear Delt Dumbbell Raise | 3 Sets of 12 to 16 reps |
| Dumbbell Single Arm Bent Over Raw | 3 Sets of 12 to 14 reps |
| Dumbbell Incline T Raise | 3 to 4 sets of 10 to 12 reps |
| Lying Rear Delt Circles | 3 sets of 8 to 10 reps |
Frequently Asked Questions
-
Are Dumbbell Row Exercises Good for Rear Delt?
The short answer is YES, the dumbbell rows are great exercise to strengthen your rear delts. Because you can focus on lifting with one arm at a time while keeping your other arm for body support.
-
Do Rear Delts Make You Look Bigger?
Yes, if you have stronger rear delt muscles then will you look bigger. Having a wide and larger shoulder can make your upper frame look bigger. A Strange rear delt can also improve the symmetry to your upper body giving the balance between the chest and upper back.
-
Do Push Ups Hit Rear Delts?
The short answer is NO. push ups are one of the great bodyweight exercises, but unlikely they don’t hit your rear delts. The push ups work well on your anterior deltoids and front delts.
Conclusion
There are a number of exercises that work well on your rear delt deltoids, but the above exercises list is most effective if you’re looking for the best dumbbell rear delt exercises.
Remember, always warm up before starting a workout to avoid injury.
So, try to incorporate some dumbbell rear delt exercises in your shoulder workout routine. The benefits of training the rear delts are many more.
Hopefully, you like this article, if you have any questions and suggestions kindly put them in the comment box below.
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