The Ultimate Guide to Dumbbell Rear Delt Workout

If you’re looking to strengthen and tone your shoulders, it’s important not to neglect your rear deltoids.

These small muscles are often overlooked but play a crucial role in shoulder stability and mobility.

It’s not necessary to have fancy gym equipment to work your rear delts, all you need is a set of dumbbells and some basic knowledge of effective exercises.

In this post will discuss the following topic:

• Rear Delt Anatomy
• Best dumbbell rear delt exercises
• Tips for proper form and technique
• How to use these exercises in your workout routine.

Know About Rear Deltoid Muscles (Anatomy)

In fitness, “shoulder exercises” refers to resistance exercises that target the deltoid muscle.

While the deltoid is technically a single muscle, anatomically speaking it has three distinct sets of muscles fibers and muscle bellies, which are referred to as “heads.

• The anterior deltoid: located at the front of the shoulder and is responsible for flexion and medial rotation of the arm.
• Lateral deltoid: Located in the middle of the shoulder and is responsible for abduction, or lifting the arm away from the body.
• Rear deltoid: Located at the back of the shoulder and is responsible for extension and lateral rotation of the arm.

The rear deltoid is relatively small compared to the anterior (front) and lateral (side) heads of the deltoid, but it is a critical muscle for overall shoulder strength, stability, and mobility.

It is composed of both slow-twitch and fast-twitch muscle fibers, making it adaptable to a range of different exercises and training styles.

Benefits of Dumbbell Rear Delt Exercises

There are several benefits to performing rear deltoid exercises with dumbbells, including enhancing strength and muscle mass, as well as increasing bone density in the shoulder region.

1. Train The Rear deltoids

Dumbbell rear delt exercises effectively target and isolate the rear deltoid muscles, helping to improve strength, stability, and mobility in this area.

2. Improved upper body strength

Having stronger rear deltoids can significantly improve your overall shoulder strength, stability, and power, which can be extremely beneficial when performing compound exercises such as the overhead press, bench press, and deadlift.

Additionally, strong rear deltoids can also enhance your performance in bodyweight exercises like pushups and dips.

3. Improve Posture

In today’s world, we often find ourselves spending long hours sitting in front of screens, whether it’s for work or leisure.

This sedentary lifestyle can lead to poor posture, with the head and shoulders hunched forward.

However, strengthening the rear deltoid muscles can help combat this by tightening and toning the upper back, leading to improved posture and alignment.

4. Versatility

Dumbbell delt exercises are valuable additions to any workout routine.

Dumbbells are a popular and widely available piece of equipment, making it easy to perform rear delt exercises at home or in the gym.

5. Corrects muscle imbalances

Dumbbell rear delt exercises can help correct muscle imbalances that can occur from overworking the anterior (front) deltoids in other exercises or activities.

It also helps improve shoulder mobility and range of motion.

6. Functional benefits

Strengthening the rear deltoids and upper back muscles through dumbbell exercises can also have functional benefits in daily activities, such as lifting heavy objects or carrying a backpack.

7. Improved sports performance

Strong rear deltoids and upper back muscles are essential for optimal performance in sports that require upper body strength and power, such as swimming, volleyball, and basketball.

Top 15 Rear Delt Dumbbell Exercises For Mass & Strength

To perform dumbbell rear delt exercises effectively, it’s important to concentrate on contracting the muscle and squeezing the shoulder blades together.

These exercises focus on the rear deltoids, so you don’t need to use heavy weight.

Instead, use a weight that challenges the muscle without compromising proper form. Focus on lifting the weights slowly and with controlled movements to maximize the benefits of the exercise.

Now let’s look at the best rear delt exercises for strengthening your shoulder using dumbbells.

1. Bent Over Standing Rear Dumbbell Flys

Bent over standing rear dumbbell flys are a fantastic exercise for targeting the deltoids and improving overall upper body strength and stability.

The bent over position also provides greater range of motion, which ensures a more effective rear delt workout.

As you bend forward, you increase the stretch on the rear deltoids, which will activate them more fully during the lifting phase.

This also allows for a deeper contraction during the lowering phase, which helps to improve strength and size in the shoulders.

How To Do Seated Dumbbell Rear Fly

• Stand with your feet hip-width apart, and hold a dumbbell in each hand.
• Bend your knees and lean forward at the hips. Keep your back straight and your head up.
• Your arms should be hanging straight down towards the floor.
• Now, exhale and lift the dumbbells out to your sides.
• Pause at the top of the movement and then lower the dumbbells back down to the starting position.
• Repeat for the desired number of reps and sets.

2. Seated Dumbbell Rear Fly

Seated dumbbell rear flys are a highly effective exercise for targeting the rear deltoids, as well as the upper back muscles.

This exercise is easy to perform and requires only a set of dumbbells and a bench or chair.

With consistent practice, the seated dumbbell rear fly can help improve your posture, increase shoulder stability and mobility, and create a more defined, toned upper body.

How To Do Seated Dumbbell Rear Fly

1. Sit on the bench or chair with your feet firmly planted on the ground.
2. Hold a dumbbell in each hand with your palms facing inward.
3. Lean forward and let the dumbbells hang at arms length below your shoulders.
4. Next, take a deep breath and lift the dumbbells to your sides, keeping your elbows slightly bent.
5. Pause at the top of the movement and then slowly lower the dumbbells back down to the starting position.
6. Repeat for the desired number of reps and sets.

Tips

• Your arms should be parallel to your shoulders.
• Keep strict form to isolate the rear delts.
• Be sure to keep your core engaged to avoid strain on your lower back.

3. Incline Dumbbell Rear Delt Fly

The incline dumbbell rear delt fly is an exercise that works the shoulders and especially the posterior deltoids. 

This exercise targets such small muscles, that’s why it is usually performed with lightweight for high reps (10–15 reps).

It provides many other benefits, such as it makes shoulders bigger, more balanced, and healthier.

How To Do Incline Dumbbell Rear Delt Fly

1. Set up an incline bench at a 45-degree angle and grab a pair of dumbbells.
2. Lie facedown on the bench with your chest against the pad and feet flat on the floor.
3. Hold the dumbbells so that they hang straight down from your shoulders.
4. Slowly lift the dumbbells up and out to the sides of your body, pulling through the rear delts and middle traps.
5. Hold for a moment at the top of the motion before slowly lowering the weights back down to the starting position.

Tips

• Do not lift backward or forward.
• Set a bench at about 30–45 degrees inclined.
• Keep form strict to isolate the rear delts.

4. Seated Bent-Over Rear Delt Rows

The seated rear delt row is an effective variation of rowing exercise that targets the muscles in the upper back and shoulders.

By sitting on a bench, it eliminates any leg assistance and allows for a more isolated movement.

This exercise involves horizontal shoulder abduction and pulling the elbows behind the body, which targets the rear delt from various angles to maximize its activation.

It primarily targets the posterior deltoids and also engages the upper back muscles, including the rhomboids and the trapezius muscles.

How To Do Seated Bent-Over Rear Delt Rows

1. Sit on the edge of a bench or a chair with your feet flat on the ground, shoulder-width apart.
2. Hold a pair of dumbbells with an overhand grip, and let your arms hang straight down in front of you.
3. Bend forward at your hips, keeping your back flat and your core engaged.
4. With your elbows slightly bent, lift the dumbbells up and out to the sides until your upper arms are parallel to the ground.
5. Squeeze your shoulder blades together at the top of the movement.
6. Lower the dumbbells back down to the starting position.
7. Repeat for the desired number of repetitions.

Tips

• Keep your chest lifted, and avoid rounding your back.
• Make sure to use a weight that challenges you without compromising your form

5. Single Arm Dumbbell Rear Delt Row

The one arm rear deltoid row exercise is simple and effective, that is used to target your lats and rear deltoids.

This exercise is very similar to a basic one-arm dumbbell row for the lats, except with a couple of important modifications.

Although I do prefer the one-arm dumbbell variation since it allows you to keep your lower back supported and each arm works independently.

How To Do Single Arm Dumbbell Rear Delt Row

1. Start by placing your right foot on the floor with your left knee resting upon a bench.
2. Keeping your body weight supported by your left arm.
3. While keeping your back flat, pick up a dumbbell in your right hand.
4. Begin by leading up with your elbow, bringing your arm up close to your chest, and squeezing with your rear delt muscles.
5. Once you reach the top of the exercise, stop and hold for a count, then return to the starting position.
6. Switch sides and repeat.

Tips

• Keep a controlled motion and avoid jerky movements.
• Always use weights that you can comfortably handle.

6. Lying Dumbbell Rear Delt Row

The lying dumbbell rear delt row is an exercise that targets the rear deltoid muscles, as well as the upper back and trapezius muscles.

Stabilizing your torso on the bench will help prevent cheating or swinging of the weights.

It may be a good option for those who are looking to vary their routine or reduce strain on their lower back.

How To Do Lying Dumbbell Rear Delt Row

1. Start off lying on an incline bench with a dumbbell in each hand extended out in front of you.
2. Slowly pull the dumbbells up until your elbows are just above your shoulders.
3. Once you reach the final position, hold for a count and squeeze your muscles.
4. Return to the starting position and repeat for as many reps and sets as desired.

Tips

• Keep a controlled motion and avoid jerky movements.
• Pause for a moment at the top before slowly lowering the dumbbell back to the starting position.

7. Side-Lying Rear Delt Fly

The side-lying rear delt fly is a great unilateral exercise used to target a rear delt muscles.

Instead of lying on the floor, you can lie on a bench.

By lying on your side, you are able to achieve a greater range of motion, which helps to engage the rear deltoids more effectively.

How To Do Side-Lying Rear Delt Fly

1. Lie on the floor on your right side.
2. Grasp the dumbbell with your left hand using a neutral grip (palm facing downward).
3. Keeping your elbow fixed and your body still, exhale as you raise the dumbbell from the floor until it is almost vertical.
4. Hold for a count of two.
5. Inhale as you reverse the movement and lower the dumbbell towards the starting position.
6. Stop before the dumbbell touches the floor.
7. Repeat for the desired number of repetitions.
8. Repeat the exercise on your opposite side with your right arm.

Tips

• Do not allow the dumbbell to touch the floor.
• Keep the abs braced, and don’t arch the back at the top of the movement.
• Allow the arms to move freely, but don’t lock out the elbows.

Know More: Rear Delt Fly: Muscles Worked, Benefits, Variations

8. Head-Supported Bent Over Reverse Dumbbell Fly

The head-supported reverse dumbbell fly is also known as the head-supported bent-over dumbbell lateral raise.

To target your posterior deltoids during the head-supported reverse dumbbell fly, keep your torso horizontal.

The more upright your torso is, the more emphasis you will place on your lateral deltoids instead of on your posterior deltoids.

How To Do Head-Supported Reverse Dumbbell Fly

1. Raise a bench to hip height and, hold a dumbbell in each hand, bend at the hips and rest your forehead on the edge of the bench.
2. The back should be straight and your arms should be hanging in front of you, with your palms facing inwards (neutral grip).
3. Keeping your elbows slightly bent, raise both arms out to the sides until the dumbbells are level with the height of your shoulders
4. Hold for a count of two and then slowly lower the dumbbells to the starting position in a controlled manner. Repeat for the desired number of repetitions.

Tips

• Do not swing the dumbbells upward. Keep your back straight and your body still.
• Keep your body still. Only your arms should move.

9. One Arm Dumbbell Bent Over Reverse Fly

One arm dumbbell bent over reverse fly is a strength exercise that works your traps and deltoids.

When done correctly, it is a great basic move that can effectively target your neck, shoulders, upper back, and upper body area.

How To Do One Arm Dumbbell Bent Over Reverse Fly

1. Holding a dumbbell in one hand, bend at the hips and knees until your torso is parallel to the floor.
2. For stability, grasp something stable with your free hand.
3. Your back should be straight and the arm with the dumbbell should be hanging straight down in front of you, with your palm facing inward (neutral grip).
4. Keeping your elbow slightly flexed, raise the dumbbell directly out to the side until the dumbbell is level with the height of your shoulders
5. Hold for a count of two and then slowly lower the dumbbells to the starting position in a controlled manner.
6. Repeat for the desired number of repetitions.

Tips

• Practice good form with a light weight. Keep strict form to isolate the rear delts.
• Do not swing the dumbbells upward. Keep your back straight and your body still.
• Your arms should be parallel to your shoulders.

10. Dumbbell Upright Row

The dumbbell upright row is a compound exercise that builds stronger and bigger traps, and rear deltoids (Shoulder). It’s a really simple exercise to perform.

The upright row is a great exercise for beginners, but also very effective for more advanced weight-lifters.

You should learn proper form and lifting technique to strengthen the back of the shoulder.

How To Do DB Upright Row

1. Hold the dumbbells at arm’s length down by your thighs with your palms facing towards you.
2. Your grip should be just less than shoulder width.
3. Lift the dumbbell, get it as close as possible to the chest height using your arms, and elevate your shoulders to squeeze your trapezius muscles.
4. Now, lower the dumbbell under controlled motion until it comes back to its starting position.
5. Repeat for the desired number of reps.

Tips

• Keep a controlled motion and avoid jerky movements.
• Don’t allow your back to arch as you pull the weight up, don’t allow excess weight to dictate your body mechanics.
• Avoid allowing the weight to move away from the body. Instead, keep the weight close to the body throughout the exercise.

11. Bent Over Dumbbell Face Pull

If you can’t get a cable machine, you can do face pulls with dumbbells instead.

Face pulls are an effective exercise to target the rear delts since they require pulling the dumbbell towards the face with arms extended to the sides, causing the elbows to move behind the body.

How To Do Bent Over Dumbbell Face Pull

1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand with an overhand grip.
2. Hinge forward at the waist until your torso is parallel to the floor.
3. Keep your knees slightly bent and brace your abs to maintain stability.
4. Pull the dumbbells towards your face, leading with your elbows, and then squeeze your shoulder blades together at the top of the movement.
5. Slowly lower the dumbbells back to the starting position.
6. Repeat for the desired number of repetitions and sets.

Tips

• Keep your back straight and your core engaged.
• Avoid shrugging your shoulders.

12. Incline Dumbbell Y-Raise

The Incline Dumbbell Y Raise is a great and easy shoulder stability exercise that targets the rear delt, rotator cuff muscles and your traps.

Y raises are commonly performed on an incline bench, but can be modified to suit your needs and performed in a variety of different ways: standing, on the floor, flat or incline bench, or even swish ball.

The exercise is beneficial in enhancing upper body strength and posture and can be advantageous for athletes involved in sports that necessitate robust scapular and shoulder stability, such as gymnastics, swimming, and rowing.

How To Do Incline Dumbbell Y-Raise

1. Set an incline bench to a 45-degree angle and grab a pair of dumbbells.
2. Lie face down on the bench with your chest and stomach resting on the bench.
3. Let your arms hang straight down towards the floor with your palms facing each other.
4. Raise your arms up and out to form a “Y” shape with your body, making sure to keep your arms straight and your shoulders down.
5. Pause for a moment at the top of the movement and then lower your arms back down towards the starting position.
6. Repeat for the desired number of repetitions.

Tips

1. Raise arms up in a slow, controlled manner.
2. Be careful not to use too much weight, as it is very easy to injure your deltoids
3.  Start with a light weight or no weight at all, gradually increasing the weight as you get stronger.

13. Incline Dumbbell T Raise

The dumbbell incline T-raise exercise focuses on the lateral delt and posterior delt.

It is commonly used in rehabilitation to enhance range of motion and increase strength in the entire shoulder complex.

This exercise uses light to medium weights to isolate the muscles of the posterior shoulder, strengthen the rotator cuff, and improve both stability and flexibility.

How To Do Incline Dumbbell T-Raise

1. Adjust an incline bench to a 45-degree angle and lie face down with your chest against the bench.
2. Grab dumbbells with an underhand grip, letting them hang directly under your shoulders
3. Keep your arms straight and slowly raise the dumbbells up and out to the side until they reach shoulder height.
4. Pause for a second and then slowly lower the dumbbells back down to the starting position.
5. Repeat for the desired number of reps.

Tips

• Keep your chest firmly against the bench throughout the exercise.
• Engage your shoulder blades by squeezing them together as you lift the dumbbells.
• Focus on keeping your arms straight and lifting with your shoulders, rather than using momentum to swing the weights up.
• Breathe in as you lower the dumbbells, and exhale as you lift them up.

14. Dumbbell Rear Delt Pull

Want wider, impressive deltoids? Try the dumbbell delt pull (also known as the armpit row or monkey row) in your shoulder routine.

This exercise involves lifting dumbbells along your torso to target the outer portion of your shoulders.

It’s a unique variation that can keep your shoulder training interesting.

How To Do Armpit Row

1. Stand with your feet hip width apart.
2. Hold a pair of dumbbells with a neutral grip, allowing them to hang at your sides.
3. Engage your shoulders and squeeze your rear delts, then lift the dumbbells straight up by bending your elbows until the weights are positioned above your hips.
4. Slowly lower the weights back to the starting position.

Tips

• You should warm up your shoulders before doing this exercise.

15. Dumbbell Bent Over Row

If you are looking to strengthen the upper back and rear delt, then bent over dumbbell rows is the exercise.

It is an exercise that targets the upper back muscles, including the latissimus dorsi, rhomboids, and trapezius muscles.

How To Do Dumbbell Bent Over Row

1. Stand with a narrow stance and a dumbbell in each hand with a neutral grip.
2. Bend your torso forward at an angle of 45 degrees to the floor with knees slightly bent.
3. Now use the back and raise the dumbbell until it touches the abdominal region and not the chest region, as it reduces back muscle contraction.
4. Slowly lower the dumbbell, keeping it in control to the starting position.

Tips

• Do not use more weight than you can handle. This fatigues your spinal erectors and says goodbye to form.
• Keep movement always under control, without letting gravity take you down faster.

How To Incorporate Dumbbell Rear Delt Exercises Into Your Workout Routine

Here are some tips for adding this exercise to your workouts:

1. Add Optimum No Of Sets And Reps:

A good starting point is to perform 3–4 sets of 8–12 reps.

However, you can adjust the number of sets and reps according to your fitness level and goals.

2. During Workout Splits.

You can perform rear delt exercises as part of an upper body or during Push Pull Leg workout Split.

3. Frequency

You can do rear delt exercises once or twice a week.

However, it is important to allow your muscles to recover between workouts in order to maximize results.

4. Recommended Workout Routine Plans:

I. During Shoulder Workout

S.NO	Exercise	Sets	Reps
1	Seated Dumbbell Shoulder Press	3-4	8-12
2	Standing Dumbbell Lateral Raise	3-4	10-15
3	Rear Delt Fly	3	10-12
4	Front Plate Raise	3	12-15
5	Upright Row	3	10-12

II. During Pull Workout Split

S.NO	Exercise	Sets	Reps
1	Pull-Ups	3-4	8-10
2	Bent Over Barbell Rows	3-4	8-10
3	Single Arm Dumbbell Rear Delt Row	3	10-12
4	Bicep Curls (with dumbbells or barbell)	3	12-15
5	Hammer Curls	3	10-12
6	Dumbbell Shrug	3	12-15

III. During Upper Body Workout

S.NO	Exercise	Sets	Reps
1	Bench Press (with barbell or dumbbells)	3-4	8-10
2	Seated Dumbbell Shoulder Press	3-4	8-12
3	Incline Dumbbell Y-Raise	3-4	10-12
4	Lat Pulldowns (with machine or bar)	3-4	10-12
5	Cable Tricep Pushdowns	3	12-15
6	Bicep Curls (with dumbbells or barbell)	3	12-15

FAQs

Can I do dumbbell rear delt exercises every day?

It is not recommended to do dumbbell rear delt exercises every day.

Allow your muscles time to rest and recover between workouts by taking at least 48 hours off between rear delt workouts.

Can I do dumbbell rear delt exercises without a bench?

Yes, there are many dumbbell rear delt exercises that can be performed without a bench, such as standing bent-over flyes, seated rear flyes, and face pulls.

Are rear delts considered shoulders or back?

Rear delts, or rear deltoids, are a muscle group located in the shoulder area.

While they are technically part of the shoulder, they are often trained in conjunction with back exercises due to their proximity to the upper back muscles.

How many rear delt exercises should i do?

It is recommended that you do 2-3 rear delt exercises in your weekly workout routine to build and strengthen the muscle group.

It is important to allow for adequate rest and recovery between workouts.

Also, increasing the intensity over time can help keep the muscle group challenged and help it grow.

Do rear delts make you look bigger?

Strong and well-developed rear delts can make your upper body look bigger and more proportionate.proportionate.

Building up your rear delts helps you get the V-physique, which is often what weight training people want.

Also, developing your rear delts can help you balance out your chest and upper back, making your upper body look more symmetrical.

Should I use light or heavy weight for rear delts?

It is recommended to use light to moderate weights for rear delt exercises to effectively target and isolate the muscle, rather than focusing on heavy weights.

Using proper form and technique is more important than lifting heavy weights for this muscle group.

rear delt fly vs lateral raise

• Lateral raise primarily targets the middle (side) deltoid, while rear delt fly targets the rear (posterior) deltoid.
• Lateral raise involves lifting the arms out to the sides, while rear delt fly involves pulling the arms back horizontally.
• Lateral raise can help to improve overall shoulder width and definition, while rear delt fly can help to improve upper back and shoulder posture, as well as provide balance to the shoulders.

Takeaways

To build your rear delts quickly, one effective method is to isolate them with dumbbells.

It is recommended to incorporate rear delt-specific exercises into your training routine to achieve the best results.

Training the rear delts can provide numerous benefits and can significantly impact your overall shoulder strength.

Grabbing a few dumbbells and incorporating these exercises into your workout routine can help you achieve your fitness goals.

Know More About Your Delt Training

• Rear Delt Fly
• Best Delt Exercises
• Rear deltoid exercises
• Rear Delt Row
• Bent Over Lateral Raise
• Rear Delt Cable Fly
• Cable Y Raise

7 Best Dumbbell Rear Delt Exercises