Enhance your shoulder development with this targeted Rear Deltoid Workout using dumbbells. Strengthening your rear delts not only contributes to a well-rounded shoulder appearance but also promotes overall shoulder stability. In this workout, we’ll guide you through effective exercises designed to isolate and engage the rear deltoid muscles, helping you achieve a balanced and sculpted upper body. Grab your dumbbells and discover a comprehensive routine that focuses on building strength, definition, and promoting shoulder health.
If you’re experiencing shoulder issues, targeting the rear delts is an effective way to correct imbalances and prevent future ones. A seated dumbbell face pull can help achieve this result.
Make sure your feet are hip-width apart on an incline bench and hold two dumbbells with neutral grips in each hand, keeping a neutral spine. Bending elbows slightly to raise weights toward your face.
Lying Dumbbell Side Raise
The lying dumbbell side raise is one of the best exercises to isolate and strengthen the rear deltoid muscle, providing beginners with a great shoulder exercise to focus on for years. Additionally, this shoulder exercise targets both upper lateral portion of deltoid as well as strengthening rotator cuff – essential elements to any strategy for injury-free shoulder function and bettering overall shoulder health.
The seated dumbbell rear fly exercise is another effective way to target the backs of shoulders. This exercise can be completed in various ways; one popular approach involves placing feet hip width apart on an exercise bench with one dumbbell each in each hand and with arms hanging limply and slightly bent at elbows. After positioning yourself in this manner, slowly bring one dumbbell towards your chest until it reaches an almost vertical semicircular position where its plane meets with that of the floor; squeeze shoulder muscles until reaching this stage before slowly returning it to its initial starting position before repeating this cycle again!
An incline bench provides additional resistance for shoulder exercises, increasing their difficulty while making more reps easier than doing them on flat ground.
A second advantage of the seated dumbbell reverse fly is that it helps work both front and rear deltoids simultaneously. While many tend to focus more on front delts when doing shoulder exercises, neglecting rear delts may lead to poor posture and shoulder problems; something which is increasingly prevalent today as many of us spend so much time looking down at computers or phones.
Beginners may benefit from starting off with lighter weight and gradually increasing resistance as you become familiar with this exercise. Once more experienced, single heavy dumbbells may provide additional challenge and work for shoulder muscles.
Lying Dumbbell Reverse Fly
This exercise is ideal for targeting the rear deltoids, which often get neglected. Additionally, it works the rhomboids and traps for an overall shoulder and upper back workout. Start out slowly with light weights before gradually increasing resistance; momentum can easily take control so keep focussed on maintaining control during each movement.
Sit on an incline bench with your chest resting against it while holding one dumbbell in each hand with arms extended and bent slightly downwards. Inhale and raise both arms up towards your sides until they are parallel with the floor (or your shoulders are above your head) when exhaling; slowly lower them back down while continuing this movement. Repeat step 3 several times.
The lying reverse fly is an isolation exercise designed to target your posterior or rear shoulder muscles. It’s an excellent addition to a workout for training shoulders and upper back strength as it improves posture, stability and overall shoulder strength. Incorporating it as part of your regimen provides another viable alternative to standing lateral raise or rear delt dumbbell fly exercises.
Stand with feet hip-width apart and hold two light dumbbells by your sides. Press forward in a hinge movement while maintaining a tight core, flat spine and neutral neck position. While keeping your core engaged, allow arms to hang straight down from below your chest with palms facing each other initially before exhaling and raising laterally out to either side with slight bend in elbows before pulling them towards spine while simultaneously pausing at top to squeeze shoulders then slowly lower weights back to starting position by inhaling.
The lying dumbbell reverse fly is an effective, isolated exercise to add to your workout for your shoulders and upper back. This exercise works to strengthen posture, stability and overall shoulder strength by targeting posterior or rear shoulder muscles. It makes an ideal alternative to standing lateral raise or rear db dumbbell fly exercises as it also targets rhomboids, latissimus dorsi or lat muscles.
Lying Dumbbell Front Raise
Doing regular rear delt dumbbell exercises will improve shoulder strength, stability, and aesthetics. Unfortunately, posterior deltoids tend to be an under-worked muscle group, often being ignored for more popular and difficult exercises; yet these muscles play a pivotal role in shoulder movement and function. Luckily there are numerous dumbbell exercises variations designed to work on these neglected muscle groups.
The lying dumbbell front raise is an effective way to work the posterior deltoids while also targeting forearms and chest. Begin by lying on a flat bench with your stomach pressed against it and feet resting comfortably on the floor, gripping two dumbbells with palms facing each other on your shoulders – then raise them slowly toward your sides in an “Y” formation with arms held together until reaching full extension then gradually return them back down until you return them slowly back into their starting positions.
As you perform this exercise, focus on keeping your elbows at a slight arc when lifting weights to just above the crease of your shoulder joint. Too much momentum may reduce its effectiveness or cause the weights to swing forward uncontrollably resulting in injury; when performing this movement be sure to maintain flat back posture with neutral hands throughout.
The standing reverse fly dumbbell exercise is another effective yet straightforward rear delt dumbbell move that works this often neglected muscle group while simultaneously targeting your biceps and triceps. Start this routine by standing up straight with both arms holding dumbbells with palms facing inwards with elbows slightly bent for stability, palms facing one another, with arms held outstretched and elbows slightly bent at elbow level, while slowly lowering weights down towards shoulder level position while squeezing your shoulder blades together as you go down this exercise.
Add these simple but effective rear delt dumbbell exercises to your shoulder workout regimen for faster and stronger development of stronger, more defined shoulders without creating imbalances between left and right sides, something which may result from overdoing exercises like upright rows or pull-ups. Start slowly at first with lower weights before gradually increasing weight as you get stronger; perform 3-5 sets for 4-6 reps per set for strength training or 8-12 reps per set for hypertrophy training with adequate rest between each set for hypertrophy training.
Lying Dumbbell Shoulder Press
Sometimes a person has well developed front and side deltoids while rear delts remain underdeveloped, creating the appearance of a flat back – an aesthetic issue easily remedied with proper exercises such as lying dumbbell shoulder press. You can do it at home or the gym!
Start by lying face-first on a bench with your knees bent and feet on the ground, placing your dumbbells behind you with their heads touching and palms facing each other. As you lift each weight directly overhead without flaring out to either side, this places additional stress on shoulders which could result in injuries. Also avoid excessive arching of lower back as this indicates too heavy of a weight for you.
Once the dumbbells have reached shoulder height, slowly squeeze your shoulders before slowly lowering them back down to their starting positions. This movement should feel similar to pulling your elbows up towards your ears to touch them together; repeat for desired number of reps. Beginners should begin with lighter weights before gradually working up to heavier ones as their strength and endurance increase.
Other effective rear deltoid exercises beyond these dumbbell-based ones include the standing bent-over lateral raise and face pull (a variation of rowing). For this latter one, use either a resistance band or cable attached to a fixed point with its handle grasped by close together hands as you pull towards your chest while maintaining high elbows and pressing shoulders back as though being pulled by elevator doors.
When performing any of these posterior delt exercises, be sure to perform them with controlled and slow movements to avoid injury. Furthermore, it’s recommended to perform these movements as part of a larger set to allow sufficient rest and recovery between sets – for optimal muscle growth and hypertrophy, most individuals should aim to perform between 8-12 reps per set with moderate to heavy weight.
