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9 Best Rear Delt Dumbbell Exercises to Grow Your Delts

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Our Summary And Answer: Rear Delt Dumbbell Exercises

 

If you’re looking to give your delts a boost, rear delt exercises are a great way to do it. One of the best rear delt exercises is the dumbbell rear delt raise. To do this exercise, start by holding a dumbbell in each hand with your palms facing down. Bend forward at the waist and let the weights hang down in front of you.

 

From here, raise the weights out to the side until your arms are parallel to the ground. The key is to keep your elbows slightly bent throughout the entire movement. You should feel a great pump in your rear delts by the time you’re done. Give it a try next time you’re in the gym!

 

Did you know that the rear delts are one of the smallest and most underdeveloped muscle groups in the human body? This is unfortunate because strong and developed rear delts can make a huge difference in your overall look.

 

Not only do they add width to your shoulders, but they also help improve your posture. So if you’re looking to take your physique up a notch, start incorporating some rear delt exercises into your routine! In this article, we’ll list 9 of the best ones.

 

Let’s get started!

 

rear delt dumbbell

What is The Rear Delt?

The rear delt is a muscle located at the back of the shoulder. It helps to stabilize the shoulder joint and allows for a greater range of motion.

 

The rear delt is often overlooked in favor of the more visible front delts, but it is an important muscle group for overall shoulder health.

 

When performing exercises such as rows or pull-ups, be sure to focus on engaging the rear delts in order to build balanced strength. For best results, incorporate rear delt exercises into your upper-body routine two to three times per week.

 

rear delt dumbbell

10 Key Benefits of Training Your Delts

Now that we’ve covered some basics, let’s move on to the benefits of training your delts.

1. Improve Your Posture

One of the main benefits of having strong rear delts is improved posture. The rear delt helps to stabilize the shoulder, which in turn can help improve your posture. If you have weak rear delts, you may find yourself hunched over or rounded in the shoulders. By strengthening your rear delts, you can help pull your shoulders back and stand tall with confidence.

2. Add Width to Your Shoulders

In addition to improving your posture, strong rear delts will also add width to your shoulders. This is due to the fact that the rear delt is responsible for moving the arm away from the body. So if you’re looking to add some serious shoulder girth, be sure to include rear delt exercises in your routine.

3. Improve Overall Shoulder Health

Strong rear delts can also help improve the health of your shoulders overall. This is because the rear delt helps to stabilize the shoulder joint. This stabilizing effect can help reduce the risk of injury and keep your shoulders healthy in the long run.

4. Build a Stronger Upper Body

Overall, training your delts can help you build a stronger upper body. This is because the delts are responsible for a large range of motion in the shoulder joint. By training your delts, you can help improve your strength and power in exercises such as presses, rows, and pull-ups.

5. Enhance Your Physique

In addition to all of the above benefits, strong and developed delts can also help enhance your physique. This is because wide shoulders are often considered to be aesthetically pleasing. So if you’re looking to improve your overall look, start training your delts today!

6. Improve Your Bench Press

One of the most popular benefits of strong delts is the improvement in your bench press. This is because the delts are responsible for stabilizing the shoulder joint, which is important for pressing movements. By training your delts, you can help improve your strength and power in the bench press.

7. Enhance Your Sports Performance

If you’re an athlete, strong delts can also help enhance your sports performance. This is because the delts are responsible for a large range of motion in the shoulder joint. By training your delts, you can help improve your strength and power in exercises such as presses, rows, and pull-ups.

8. Reduce Your Risk of Injury

Another benefit of strong delts is the reduction in your risk of injury. This is because the delts help to stabilize the shoulder joint, which can help reduce the risk of dislocation or other injuries. So if you’re looking to stay healthy and injury-free, be sure to train your delts on a regular basis.

9. Improve Your Range of Motion

Another benefit of strong delts is improved range of motion in the shoulder joint. This is because the delts are responsible for a large range of motion in the shoulder joint. By training your delts, you can help improve your range of motion and flexibility.

10. Relieve Shoulder Pain

If you’re suffering from shoulder pain, training your delts can also help relieve the pain. This is because the delts help to stabilize the shoulder joint, which can help reduce inflammation and pain. So if you’re looking for relief from shoulder pain, be sure to include rear delt exercises in your routine.

9 Rear Delt Dumbbell Exercises

rear delt dumbbell

Now that you know all about the benefits of strong rear delts, it’s time to start training them! Here are 9 of the best rear delt dumbbell workouts to help you build strong and healthy shoulders.

1. Rear Delt Fly

The first exercise on our list is the rear delt fly. This exercise is great for targeting the rear delts and shoulder blades and improving shoulder health. To perform the exercise, start by holding a dumbbell in each hand.

 

Then, stand with your feet shoulder-width apart and your knees slightly bent. From here, bend forward at the hips and allow your arms to hang down in front of you. From this position, raise your arms out to the side and up to shoulder height. Return to the starting position and repeat for 8-12 reps.

 

2. Seated Rear Delt Fly

The seated rear delt fly is a great exercise for targeting the rear delts and improving shoulder health. To perform the exercise, start by sitting on the edge of a bench with a dumbbell in each hand. Place your feet flat on the ground and keep your knees bent at 90 degrees.

 

From here, lean forward slightly at the hips and allow your arms to hang down in front of you. From this position, raise your arms out to the side and up to shoulder height. Return to the starting position and repeat for 15 reps.

 

3. Rear Delt Dumbbell Row

The rear delt row is another great exercise for targeting the rear delts. To do this exercise, you will need a dumbbell in each hand and a bench to lean on. Start by leaning on the bench with your feet planted firmly on the ground. Slight bend your knees and keep your back straight.

 

From here, row the dumbbells up to your sides, making sure to keep your elbows close to your body. Squeeze your rear delts at the top of the motion and slowly lower the dumbbells back to the starting position.

 

4. Barbell Face Pull

The barbell face pull is an excellent exercise for working the rear delts. To do this exercise, you will need a flat bench and a barbell. Start by sitting on the bench with the barbell in front of you.

 

Grasp the barbell with your hands shoulder-width apart and keep your arms straight. From here, pull the barbell towards your face and squeeze your rear delts at the top of the motion. Slowly lower the barbell back to the starting position and repeat.

 

5. Rear Delt Circles

This exercise is super hard for beginners but don’t worry, you can still build up to it! To do this exercise, you will need a dumbbell in each hand and your palms should be facing each other.

 

You will start by raising your arms up to shoulder height and then drawing a big circle in the air with the weights. Make sure to keep your core engaged and really squeeze your rear delts as you perform this movement.

 

6. Rear Lateral Raise

When it comes to targeting the rear delts, the rear lateral raise is one of the best exercises you can do. To do this exercise, you will need a dumbbell in each hand and your palms should be facing your thighs.

 

Start by standing with your feet shoulder-width apart and then raise your arms out to the sides until they are parallel with the ground. Slowly lower your arms back to the starting position and repeat.

 

7. Snatch Push Press

The snatch push press is a great exercise for working the rear delts, as well as the rest of the shoulder. To do this exercise, you will need a barbell and your palms should be facing each other. Start by standing with your feet shoulder-width apart and the barbell at shoulder height.

 

From here, dip down slightly and then explosively press the barbell overhead. As you press the barbell overhead, shrug your shoulders and squeeze your rear delts. Lower the barbell back to the starting position and repeat.

 

8. Resistance Band Face Pull

Like the regular face pull, the resistance band face pull is also perfect for the rear delts. To do this exercise, you will need a resistance band and your palms should be facing each other. Start by standing on the resistance band with your feet shoulder-width apart.

 

From here, pull the band towards your face and squeeze your rear delts at the top of the motion. Slowly lower your arms back to the starting position and repeat.

 

9. Bodyweight Rear Delt Exercises

There are plenty of great rear delt exercises that you can do without any equipment. One of the best is the superman exercise. To do this exercise, lie face down on the ground with your arms extended overhead.

 

From here, raise your arms and legs off the ground and squeeze your rear delts. Hold for a few seconds and then lower back down to the starting position. Repeat for reps.

 

6 Tips And Tricks When Training Your Rear Deltoids

Here are a few tips and tricks to keep in mind when training your rear deltoids:

1. Don't Overlook Them

One of the biggest mistakes people make when training their shoulders is neglecting the rear delts. Make sure to include plenty of exercises for the rear delts in your shoulder workout routine.

2. Use A Light Weight

When working your rear delts, it’s important to use a lightweight. This will help reduce the risk of injury and also ensure that you are using good form.

3. Don't Swing The Weights

When doing rear delt exercises, it’s important to use a slow and controlled motion. Don’t swing the weights or use momentum to lift the weight. This will only take away from the effectiveness of the exercise.

4. Focus On The Mind-Muscle Connection

When training your rear delts, it’s important to focus on the mind-muscle connection. Make sure you are really squeezing your rear delts as you perform the exercises.

5. Use A Resistance Band

A resistance band is a great tool for working the rear delts. You can use a resistance band to do face pulls and other rear delt exercises.

6. Try Bodyweight Exercises

There are plenty of great bodyweight exercises that you can do for the rear delts. One of the best is the superman exercise.

Frequently Asked Questions About Rear Delt Dumbbell Exercises

Which is the best rear delt exercise?

While there are many effective exercises for working the rear delts, one of the most popular is the bent-over lateral raise. This exercise can be done with dumbbells, cables, or even resistance bands. To do the exercise, simply bend forward at the waist and raise your arms out to the side. The key is to keep your back flat and your shoulders down; if you start to round your back, you’ll put too much strain on your lower back.

 

Another great exercise for the rear delts is the face pull. This exercise can be done with a resistance band or cable machine. To do the exercise, simply grab the band/cable with your hands close together and pull it towards your face while keeping your elbows high. As with the bent-over lateral raise, it’s important to keep good form by avoiding rounding your back.

 

These are just two of many great exercises for working the rear delts. So mix things up and try a few different exercises to find what works best for you.

 

How do you work your rear delts with dumbbells?

There are a few different ways you can work your rear delts with dumbbells. One way is by doing seated dumbbell presses. Start by sitting on a bench with a dumbbell in each hand. Then, press the weights up overhead until your arms are fully extended. From there, lower the weights back down to the starting position and repeat.

 

You can also do standing dumbbell presses. Start by standing with your feet shoulder-width apart and a dumbbell in each hand. Then, press the weights up overhead until your arms are fully extended.

 

Finally, you can do bent-over dumbbell flyes. Start by holding a dumbbell in each hand and bending forward at the waist. then, raise your arms out to the sides and up until they’re level with your back. Lower them back down to the starting position and repeat. Whichever exercise you choose, make sure to use a weight that challenging but doable for 10-12 reps.

 

How do I hit my rear deltoid?

Many people struggle to hit their rear deltoid when working out. The rear deltoid is a small muscle located at the back of the shoulder. It is responsible for movement at the shoulder joint. To hit the rear deltoid, you need to perform an exercise that targets the muscle. One popular exercise is the bent-over dumbbell lateral raise.

 

This exercise can be performed with a low weight to start, and then gradually increased as you get stronger. Another option is the standing rear delt dumbbell reverse fly. This exercise can also be performed with a lightweight to start, and then increased as you get stronger.

 

You can also perform both of these exercises using resistance bands instead of dumbbells. If you are having trouble hitting your rear deltoid, try one of these exercises and see how it goes!

 

Do shrugs work rear delts?

If you’re looking to work your rear delts, shrugs are a great exercise to add to your routine. By definition, a shrug is a movement where you raise your shoulders up towards your ears, without moving any other part of your body.

 

This works the muscles in the back of your shoulders, which are responsible for bringing your arm back and down (known as horizontal adduction). While most people tend to focus on the front and middle deltoid muscles when they think of shoulder workouts, it’s important to remember that the rear delts play an important role in shoulder health and stability. So if you’re looking to round out your shoulder workout, don’t forget the shrug!

 

Is rear delt push or pull?

When it comes to exercises that target the rear delt, there are both pushing and pulling movements that can be effective. Push movements, such as dumbbell presses, work the muscle by contracting it while it is in a shortened state.

 

This can help to build strength and size. Pulling movements, such as reverse flies, work the muscle by contracting it while it is in a lengthened state.

 

This can help to improve the range of motion and prevent injury. Ultimately, both types of exercises can be beneficial for strengthening the rear delt.

 

Should I do rear delts with the back or shoulders?

As anyone who has ever worked out knows, there are a lot of different muscles in the body, and figuring out which ones to focus on can be a challenge. For example, when doing exercises for the shoulders, should you also include the rear delts? The answer to this question depends on your goals.

 

If you’re trying to build bigger shoulders, then you’ll probably want to do both shoulder and rear delt exercises. However, if you’re just looking to improve your overall strength, then doing either one should be fine. In general, it’s a good idea to mix up your routine and not focus on any one muscle group too much.

 

This way you’ll avoid overuse injuries and keep your body guessing, which is essential for achieving results. So whether you do rear delts with the back or shoulders, make sure to switch things up occasionally to achieve the best results.

 

How often should you train rear delts?

For best results, you should train your rear delts every three days. This allows the muscles time to recover and grow between workouts. On each training day, perform 3-4 sets of 8-12 repetitions.

 

Choose a weight that fatigues the muscles by the end of the set. Rear delt exercises include bent-over lateral raises, reverse flyes, and face pulls. If you are new to strength training, start with lighter weights and gradually increase the weight as you get stronger.

 

Consult a certified personal trainer or fitness coach if you have any questions about how to properly perform these exercises.

 

Closing Thoughts : 9 Best Rear Delt Dumbbell Exercises to Grow Your Delts

We hope you enjoyed this article on the 9 best rear delt dumbbell exercises. Remember to focus on the mind-muscle connection when performing these exercises and use a lightweight.

 

Also, don’t forget to include plenty of rear delt exercises in your shoulder workout routine. Thanks for reading!

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