In many workout routines followed, the rear delts or posterior deltoids are neglected. We’re always here to help you grow your rear delt muscles by showing you the best back delt dumbbell exercises available. Dumbbells are a fantastic option for targeting the rear delts from several other angles and hand positions that would be impossible to achieve with a barbell. If you want to improve your shoulder strength, enhance your posture, lower the risk of a shoulder injury, and look better all around, keep reading.
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Advantages Of Dumbbell Rear Delt Exercises
- Stronger Shoulders: The rear delts, which are stronger, provide more stability and power when performing compound lifts like the overhead press, deadlift, or bench press. Strong rear delts can also help bodyweight exercises like dips and pushups by giving them a boost.
- Better Posture: We spend so much of our lives these days either glued to screens with our heads down or hunched over at our desk working on the computer (playing) that we may as well construct a cabinet for each one. Strengthening your rear delts will improve the appearance of the shoulders and upper back, as well as help to correct posture.
- Reduce Risk of Shoulder Injury: Working on your rear delts can help to enhance the shoulders and add muscle, lowering the risk of rotator cuff problems. Because lighter weights are required for some rear delt exercises, such as dumbbells, if you execute them properly, you won’t have to worry about hurting yourself since you’ll be pushing less weight.
The Best Rear Delt Dumbbell Workout
Seated Bent-Over Dumbbell Raise
Make sure you’re using dumbbells of low weight for this workout. We prefer hard, low-rep training, however, the vast majority of these exercises need you to extend your arms to the side. If you go too heavy, the motion becomes more like a row than a reverse fly.
Raise the dumbbells straight out from your body to put primary emphasis on your back delts. If you bring them too far back, you’ll shift the focus to your traps and rhomboids.
Standing Rear Delt Dumbbell Raise
- Hold a dumbbell in each of your hands with a neutral grip.
- Stand with your feet shoulder-width apart.
- To lower your back, slightly bend your knees and hinge forward from your hips.
- Keeping your arms straight beneath your chest (but not locking your elbows) and palms facing each other is the first stage of this drill.
- Raise the dumbbells to shoulder height and then pull them back in for a complete one-arm row. Bend your elbows as you raise the weights.
- Raise the dumbbell to the top, squeeze your shoulder blades together, and then lower it to the start of your arm extension. This is one repetition of this exercise.
- Keep your abs and back as flat as possible throughout the movement.
- Perform three sets of 8-12 reps each.
Side-Lying Dumbbell Rear Delt Raise
- Lie down on a bench with your inactive arm against the floor and brace yourself with your inactive arm.
- Begin by grasping a dumbbell with an overhand grip and your arm bent at 90 degrees, perpendicular to the floor.
- Raise your arm by squeezing your back delt, maintain the dumbbell in a standing position until your elbow is pointing to the ceiling.
- Return to the starting position slowly.
- A rep for three sets of 8-12 each set.
Single-Arm Seated Bent-Over Dumbbell Raise
If one of the arms is weak than the other when performing a seated or standing bent-over dumbbell raise, add a few sets of this unilateral exercise to your routine for a few weeks.
Dumbbell Incline Y Raise
- Make a 45-degree inclined bench out for this exercise.
- Facedown on a bench with your knees slightly bent and the bottom of your feet on the ground.
- With your arms hanging straight down beneath your shoulders, hold the weights in an overhand grip.
- Raise the weight and out to your sides, keeping your arms straight until they are completely extended.
- Lower down to the starting position gradually.
- Do 8-12 reps on 2 or 3 sets.
DB Bent Arm Rear Deltoid Raise Workout
- With a neutral grip, grab a pair of dumbbells with both hands.
- In the shoulder-width stance, stand tall.
- Bend your elbows so that your forearms are parallel to the ground. Keep the dumbbells in front of you, palms facing one another, in this starting position.
- Bring your elbows outwards and squeeze your shoulder blades as you pull them in.
- At the top, stop and then reverse the movement back to your starting position. That’s one rep in isolation.
- Repeat this workout as many times as you wish and complete at least two sets of eight reps in each session.
Dumbbell Incline T Raise
- Get into position face down with your feet on the ground behind you and your knees bent at a 30-45 degree angle.
- Dumbbells should be held with an underhand grip and allowed to hang directly beneath your shoulders.
- Contract your shoulder blades, extending your arms to the sides while maintaining a straight arm position until they are parallel with the floor.
- Return to the starting position gradually.
- 2-3 sets of 8-12 reps should be repeated.
Dumbbell Rear Lateral Raise With Head Support
- Put the bench in an incline position.
- Using a neutral grip, grab the dumbbells with your palms.
- Hinge at the hips and bend forward, resting your forehead on the bench.
- Begin with your elbows slightly bent and dumbbells dangling beneath you.
- Contract your back delts to lift weights laterally.
- Return to the start position gradually.
- Do a total of 2-3 sets for 8-12 reps.
Incline Dumbbell Reverse Fly With Wrist Rotation
- Set up a 45-degree incline bench.
- Lie face down, holding dumbbells with an overhand grip.
- Keep your elbows slightly bent and rotate your hands so that you end up clutching the dumbbells with a neutral grip at shoulder height.
- Lower the weight to its starting position.
- Repeat the process for 8-12 reps on 2-3 sets.
Dumbbell Rear Delt Pulls
- Stand tall keeping your feet hip-width apart.
- At your sides, hold dumbbells with a neutral grip.
- Contracting your shoulders and squeezing your back delts as you lift the weights upwards, bending your elbows until the weights are above your hips.
- Lower slowly to the starting position.
- Repeat for 2-3 sets of 8-12 reps to complete each set.
To know more about the most effective dumbbell chest workouts without a bench click here.