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10 Best Rear Delt Exercises with Dumbbells

Looking for the best rear delt exercises with dumbbells?

A well-defined upper body is just the outer mark of a commanding physique- but building it requires both mental and physical effort.

Therefore, if you want to achieve that fully-fledged enviable shoulder cap, you should thoroughly work on your underdeveloped rear delts.

Rear delts are the king of your upper body. They build strength and stability which help in doing activities such as rowing and bench press.

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It’s good to train your rear delts frequently. This is because, any weakness in them can cause muscle imbalance between your shoulder muscles leading to rotator cuff problems.

If you don’t address this early enough, you could end up with injuries which eventually hinders your shoulder mobility.

Ready to get started? Here are some of the best rear delt exercises with dumbbells you can include in your workout routine.

REAR DELT EXERCISES WITH DUMBBELLS

10 Best Rear Delt Exercises with Dumbbells

1. REVERSE DUMBBELL FLY

According to Mayo clinic, reverse dumbbell fly targets the muscles in your rhomboids, shoulder region and the upper back.

It builds strength and stability in your upper back muscles protecting it from shoulder injuries.

To do a reverse dumbbell fly, stand with your knees slightly bent while holding the dumbbells on each side. Hinge forward and hang your arms down next to the calves.

Ensure your elbows are slightly bent.  Slowly lift the dumbbells until the elbow is at par with your shoulder and hold for a second.

Then, slowly lower the dumbbells to the starting position. Do a continuous repeat of up to 15.

If the standing reverse fly is hard for you, you can do the sitting reverse dumbbell fly.

Up for a challenge? Adjust the bench to incline and repeat the same motion.

Caution! Remember not to hunch or arch your back when doing this exercise.

2. LYING REAR DELTOID CIRCLE

If you want to have a rounder shoulder and a hump-like look on your rear head, make this deltoid exercise your best buddy!

Lying rear deltoid circle  targets the rear head of the deltoids, front and sides of the shoulders. It also works your back and trapezius to a small extent.

To do this exercise, lie down on the bench while facing down. Carry the dumbbells on each side of your hand.

Ensure your arms are close to your body and the elbows slightly bent. Lift the dumbbells in a circle motion until both of them touch in front of you.

Then, slowly reverse the path up to the starting point.

Caution! Avoid using heavy dumbbells when doing this workout. Also, ensure you are not locking your elbows.

3. DUMBBELL REAR DELT ROW

Dumbbell rear delt row is among the best rear delt exercise with dumbbells if you want bigger rear delts.

It targets muscles in your deltoids, middle back, lower back and the rhomboids.

To do this workout, kneel on a bench with your arm and legs on the side. Lift the dumbbell until the upper arm is just horizontal. Then lower the dumbbell slowly. Repeat the same sequence 15 -20 times.

Tip: Using heavier weights yield effective results.

4. DUMBBELL END OF RANGE ANGELS

Dumbbell end of range angels is not a very popular exercise but, it’s effective in strengthening and stabilizing the posterior deltoids.

To do this work out, lie on a mat while facing down with the dumbbells on each side of your arms. Start with both hands behind you then slowly move them out in a circular motion.

Do this until the arms are above your head. Hold for one-two seconds. Then slowly return the arms to the starting position.

Repeat the motion 8 to 10 times.

Caution: Avoid lifting up your head and torso specifically when the arms are in front of you.

5. SINGLE-ARM DUMBBELL EXTERNAL ROTATIONS

Single-sided exercises are very effective in building strength in equal measure thereby preventing muscle imbalances.

Single-arm dumbbell external rotations work muscles in your posterior deltoids while preventing injuries in the rotator cuffs.

To do this workout, lie down comfortably on your right side with your knees bent. Hold the dumbbell on your hand while adjusting the shoulder to a 90-degree angle.

Rotate your arm externally until your fist is pointing towards the ceiling. Then, slowly return your forearm until it is completely parallel to the ground.

Do 12-15 reps. Then turn to the left side and do the same motion.

6. ARNOLD PRESS

If it’s good for Arnold Schwarzenegger, then it must be really an awesome workout, right?

Arnold press was invented after the oak himself to help you have a toned and well-built shoulder.

It is effective in working the front, side and the rear delt making it among the best rear delt exercises with dumbbells.

It improves your posture while keeping your medial and posterior deltoids under tension for long.

Caution! Focus on form to avoid injuries.

7. DUMBBELL UPRIGHT ROW

Dumbbell upright row is a popular move among bodybuilder as it strengthens their rear delts.

If you want to achieve better results, adjust the exercise based on the muscles you want to achieve.

Avoid pulling too high to avoid shoulder injuries and to put more focus on the middle deltoid. Use lighter weights to avoid the shoulder from shifting into internal rotation.

And if you want to engage more of your rear delts, squeeze your shoulder blades and put your elbows behind your torso.

Tip: Remember to rotate your wrists to put your external rotators on fire.

8. SEATED BENT- OVER WITH DUMBBELLS

Seated bent -over with dumbbells imitates the same movements of the reverse dumbbell fly. The only difference is you’re unable to cheat when doing this workout making it even harder but effective.

The sitting also enables you to generate much momentum with your body.

9. ONE ARM STANDING BEND OVER USING A DUMBBELL

One arm standing bend over is definitely the best rear delt exercise with dumbbell as it allows you to individually focus on each side of your body. Consequently, you get to correct any muscles imbalances on your deltoids.

Doing this work out when on your feet enables you to generate much momentum through your lower body specifically through the knees and hips.

10. LYING BENT OVER ON AN INCLINED BENCH

This workout reduces momentum as it involves lying down on an inclined bench and lifting the dumbbells at the sides with your arms.

Tip: Ensure you brace your feet to make your body more stable and balanced. Also, press your chest against the bench to reduce momentum.

WHY ARE YOUR DELTS SO WEAK?

There are several reasons that make your delt to be so weak. They include: lifting too much weights, positioning your hands wrongly and doing one motion repeatedly.

CAN YOU TRAIN REAR DELTS EVERY DAY?

According to this study, the frequency of working on your rear delts should be 2 -6 times a week. This because, the muscles in the rear delt are too small that they can easily recover from limited volumes of weight over a short period.

 

If you do three sets of rear delt exercises a day, then, it will be safe for you to work out every day.

Also, to be able to work your rear delts daily, incorporate a variety of best rear delt exercises with dumbbells. This is because doing the same exercise every day may lead to injuries.

By incorporating a variety, you also get to fully develop your muscles and reduce excess fatigue.

CONCLUSION

Now that you have an idea of the best rear delt exercises with dumbbells, try to incorporate each one of them to realize maximum benefits. Seek out creative and interesting ways to perform these workouts to avoid getting bored. Always keep going!