Do as many as you can. This post may use affiliate links. Grab a barbell (in the center of it) and stand upright for starters, with the barbell by your side on an extended arm. But because that exercise does a much better job building the front and middle delts—depending on whether you lower the bar in front of or behind your head—you need to hit your rear delts immediately after to bring them up. Perform a raise, as you would with a dumbbell, lifting the barbell until your arm is parallel to the floor. The main two functions of them are to pull your arms backwards and facilitate lateral rotation. Dumbbell exercises provide an easy and effective way of targeting every major muscle groups in your body. Do these exercises should You Prefer to work out with weights: 1. Slowly return to starting position which should be when your forearm is just below parallel to the ground. Simply meaning that rear delt exercises should definitely be added into your routine. 3. Brace your feet to stabilize your body. You should be in a deadlift position, but with the bar behind you, rather than in front of you. Place a small bend in the elbow of your working arm and lock this position. Firstly, it’s easier to get into an optimal position for isolating your rear deltoids. You'll want to separate those training days by at least 48 hours. Rather than duplicating the rear-delt exercises you do in each of your workouts, the better approach would be to vary them. You will need an Olympic barbell to complete this exercise. They hit the middle traps, rhomboids and rear delts quite well. Stand with your feet hip-width apart, holding a dumbbell in each hand with your arms at your sides. The posterior bundle of deltoid muscles is difficult to isolate Just make sure you take each set to muscle failure—the point at which you can't complete any more reps using good form. A fantastic double-duty exercise if you are doing back and shoulders on the same day as part of an upper-body split or full-body workout. For optimal results, try manipulating several variables so that the rear delts are being worked in multiple ways. Place a small bend in your elbows and lock this position. Tis way, the rear delts get the priority among the single-joint movements after you do your presses. © 2016–2020 TheWorkoutDigest.com - All Rights Reserved TheWorkoutDigest.com is designed for informational purposes only & DOES NOT provide medical advice, treatment or diagnosis. Lying one-arm lateral raises are effective rear delt exercise with a dumbbell that you can try. Your palms should still be facing the ground. Start with one knee on a flat bench, while opposite foot is flat on the floor. Hold for a second here and then return to having your arms by your sides behind you with your shoulders pulled back … Pause for a second at the top of the movement before returning to starting position. As mentioned, taking your sets to muscle failure is an important aspect of building muscle size; going 1-2 sets past failure can really set you up for growth. That's why it's important to remember that many exercises—especially multijoint ones—are lousy at isolating particular muscle groups. You start and end the workout with posterior delt emphasis, while still giving the necessary attention to the anterior and middle delt. To work your side delts, ditch the barbell and use a pair of dumbbells. It’s hard to devise a workout that’ll work for everyone because there are a few factors to consider; like training frequency, and experience. Bent over dumbbell rear delt row. Keeping your elbow in contact with your side, externally rotate your arm through the shoulder joint until your fist is pointing to the ceiling. You should have a slight bend in your knees. With all the attention you've paid to building up your pecs, your front delts are probably quite jacked. There are many exercises that are claimed to work your rear deltoids. Behind the Back Cable Lateral Raise. Stand upright with your feet hip-width apart. Incline bench rear deltoid raise; All exercises listed above target the posterior deltoid directly. Rear deltoid exercises, for this reason, are great in assisting with the correction of rounded shoulders. The best rear deltoid exercises need to be done with a large (12-15) number of repetitions, do not hesitate to use very modest working weights for this. This one is a bit of a no-brainer – you need to be changing things up! Stand upright, holding a barbell with a grip that is wider than shoulder width apart. Hinge forward at the hips with a slight bend in the knees until your torso is parallel to the ground. People tend to place a lot of focus on their front and middle deltoids, but their rear deltoids are overlooked. To reap the benefits of this exercise, you will need to pay attention to the position. This rear deltoid workout routine maximizes posterior delt growth by making it a priority. Do tell in the comments section below! In addition to exercise choice and equipment, you can create variety through rep ranges, intensity-boosting techniques, volume ranges, and rest periods. Single-Joint Exercises. A top pick for rear delt exercises is the rear delt dumbbell row. Single-joint exercises are not, by nature, the best mass-builders, but you can at least use the best of the batch. Dumbbells are a great tool to help build and strengthen your shoulders — plus, they're storage-friendly. Multijoint exercises recruit a number of secondary, assistance muscles. Should this be unavailable at your gym, you can do it with a standard bench on an incline. Now, I'm not asking you to ditch that classic opener, the overhead press. A non-conventional, but very effective exercise for strengthening and conditioning your posterior deltoids. The position of your body should remain the same with only your arms moving. Think face-down snow angel! Keeping your arms straight, bend through the knees and hinge through the hips whilst maintaining a neutral spine. The study conducted by ACE showed that the dumbbell shoulder press was one of the best exercise to target the anterior/ front part of the deltoid. Here are a few advanced training techniques that work especially well with rear-delt movements: You always want to finish your workout—no matter the body part—feeling you gave it your all, leaving nothing in your tank. Feel free to substitute your favorites from the list of the best rear deltoid exercises when building your own routine. If you’ve read a few of my exercise articles, you’ll know that I love a single-sided exercise for building balanced strength and size through your left and right sides of the body. Pull the cables out wide until your arms are in a straight line across your body, squeezing your shoulder blades together. Your other arm can be on your hip or behind your back. However, there are other movements that train the rear delt indirectly. Browse through the various dumbbell exercises for shoulders below: Palms-In Shoulder Press Back Supported Palms-In Shoulder Press Palms-In Alternated Shoulder Press Seated Palms-In Alternated Shoulder Press Shoulder Press Seated Shoulder Press Back Supported Shoulder Press Lateral Raise … The shoulder press can be done standing or seated. A list of rear deltoid / posterior deltoid exercises: Bent-Over Cross Cable Laterals Focusing on the rear (posterior) deltoids, bent-over cross cable laterals make use of the cable machine by starting with the arms crossed in front of the body, then using the rear deltoid … If nothing else, you can get plenty of ideas from BodySpace users and the many articles on Bodybuilding.com. Size matters. Don’t forget to check out the video links provided in the exercise descriptions, above. Your palms should be facing inwards, and wrists rotated about 60-degrees from your body. But you need to work your posterior/rear deltoids, too, or risk a shoulder complex imbalance and an increased risk for shoulder injuries. All rights reserved. The Best Dumbbell Exercises for Shoulders | Livestrong.com Dumbbell Rear Delt Fly . Here are 8 ways to grow your rear delts. Here, you lie on a moderately inclined bench and perform the same motion as above. Here’s an interesting one for you to try out! Lock your arms in a straight position and lift the barbell up until your rear deltoids are fully contracted. Lateral raise is one of the best dumbbell exercises for shoulder and the target of the exercise is for the strength of posterior head of your deltoids. Raise your arms until they are parallel to the ground and pause for a second before returning to starting position. For this exercise, you need a high bench or an elevated bench as to allow for the full range of motion. Your rear delts are already getting a heckuva workout on back day. Seated dumbbell fly to target posterior deltoid. Cross the cables over one another, holding the left in your right hand and right in your left hand. One option is to do a rear-delt single-joint isolation exercise before working the middle and front delts. Working the rear delts at more than one angle and one relative intensity will produce more growth. To make it easier to follow, I have split the exercises into equipment-based categories. Learning new movements can instill a novel stimulus and jump-start growth. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Incline bench bent-over dumbbell lateral raise, Head-supported bent-over dumbbell lateral raise, With dumbbells while standing in the bent-over position, With your head pressed into a bench to reduce body English, On an incline bench set to about 60 degrees. LessConf enjoys heavy low-rep training, but the majority of these rear deltoid exercises ask that you lift your arms out to the side. The muscle group that forms your shoulders is made up of three main muscles. Some of these advanced techniques might do just that, but don't be afraid to experiment, and by all means don't be afraid to find out what works great for other lifters. He has been a contributor for several health and fitness publications, including WealthyGorilla.com, MuscleAndBrawn.com. Perform a raise, as you would with a dumbbell, pulling the cable until your arm is parallel to the floor. Their is many variations for shoulder press, but the most common is a barbell and dumbbell shoulder press exercise. In addition to some specialized shoulder exercises, you’ll also approach each set with a specialized method of doing the reps. How to do it: . This exercise will act as your primary compound movement for the shoulders. If you did bent-over lateral raises with dumbbells first, try standing cable reverse flyes or high pulls on the cable. Muscles worked: shoulder girdle, posterior, and middle deltoids Hold a pair of dumbbells, keeping your palms facing each other. You just don't want to work them in the exact same manner, so choice of equipment and rep target become important. Rear delts can typically be isolated with machines, cables and dumbbells. They will show you the right technique to ensure you get the best out of these exercises. The delt head that you work first, when your energy levels are highest, is the one that will improve the fastest. Do all reps on one side before doing the other arm (and turning over of course!). Seated Bent-Over On An Incline Bench. In this article, I’ll be focussing on exercises for the posterior part of your deltoids. Ready for an intervention? To start, you're going to have to abandon the what-you-can't-see-in-the-mirror-can't-hurt-you school of training. Bill Geiger, MA, has served as a senior content editor for Bodybuilding.com and group editorial director with MuscleMag and Reps magazines. To work the target musculature in a slightly different manner, pick a weight that you can do for 10-12 reps instead. Reverse Pec deck machine; Rear delt machine; Standing cable reverse fly; One-arm bent-over cable lateral raise; Bent-over dumbbell lateral raise; Incline bench bent-over dumbbell lateral raise; Head-supported bent-over dumbbell lateral raise; Seated bent-over lateral raise; 6. Equipment needed: Dumbbells. 1. 7 of the Best Rear Delt Exercises for Size and Strength. Keep torso bent over approximately horizontal. (Interested in buying your own barbell, check out this guide). Another challenging take on the traditional rear deltoid dumbbell raise, but this time with a cable machine. Squeeze and hold for a second or two at the top of the movement and slowly return to starting position. Have a dumbbell in the hand of your top arm and rest it on your side with a 90-degree bend in your elbow. This exercise is a challenging take on the traditional rear deltoid dumbbell raise. Take the dumbbells, sit on the edge of the bench, and tilt the body forward. This is the single best medial delt isolation exercise in existence. I prefer this seated version of the rear deltoid fly to the standing one, for a few reasons. To achieve balanced muscle development, enhanced performance, and fuller looking shoulders, you need to target all three muscles. The information and dumbbell exercise illustrations below are for dumbbell exercises that are grouped by main muscle groups. Your rear deltoids are a hard muscle to hit, but these five shoulder exercises, courtesy of Samuel Chan, will give these small muscles an excellent workout. Now you've got no excuses. Make sure you maintain a neutral spine and a braced core whilst pulling the barbell up to just below your chest. From here, move your arms out wide in a circular motion until they are both in front of you/above your head. Stand side on to the cable, holding the handle with your palm facing you. These are ways of adding intensity to your rear deltoid workouts without changing the exercises or weights, though you can do that too! I am, personally, a big fan of supersets! Machine rear deltoid fly; Reverse cable crossovers; Dumbbell lying rear deltoid raise, etc. Any and all words on TheWorkoutDigest.com are not represented by CrossFit, Inc. Sitemap | Earnings Disclaimer | Terms & Privacy Policy, Dumbbell Rear Delt Flye - The Proper Lift - BPI Sports, MuscleDog.com Presents: Seated Arnold Press, Lying Dumbbell Rear-Delt Row (Bigger Shoulders Series- Week 3: Workout 5), Build Your Rear Delts with this Secret Barbell Movement, Barbell Rear Delt Row - Shoulder Exercise - Bodybuilding.com, How To Do A SINGLE ARM BENT OVER BARBELL REAR DELT RAISE | Exercise Demonstration Video and Guide, KG Bent Over Single Arm Cable Rear Delt Fly. T he reason is that unlike dumbbell lateral raises the cable machine provides constant resistance so you don’t have to fling the weight up. But the ones contained in this article are the most effective! This helps to build the strength needed to lift objects in front of you, says Openfit fitness expert Cody Braun. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Do you have a favorite posterior deltoid exercise? I will also be including an example workout, and some take away tips for training this muscle! Stand in front of the barbell and grab it with both hands, palms facing backwards. Workout Directions. Dumbbell shoulder presses will also activate the middle and rear delt. Although a bent over rear lateral raise and face pull are my top two picks and will usually be sufficient on their own, you can also incorporate a third exercise into your plan if really want to hone in on that rear deltoid and upper back area even further. A lot of rear delt exercises are done with the wrong form. Like the previous exercise, you will also see many variations of the cable crossover. Dumbbell exercises for shoulders target the inner, outer and rear deltoid muscles as well as the trapezius. Never go too heavy with single-joint exercises, as they can put undue pressure on a joint. You can also double up your rear-delt workouts—not your entire shoulder workouts—over the course of your training split. Part of the shoulder being trained: Anterior deltoid exercise. Another great time to work on your posterior deltoids is at the end of your back and biceps workout, after having done the bulk of your rowing movements. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! It increases strength and mobility through your rotator cuff and helps prevent injury. This workout consists of 1 warm-up circuit and 1 working circuit. 3. So, the best deltoid exercises should include a bend over lateral raise as well. Single Arm Dumbbell External Rotations, 3. Anterior Deltoid Raise. To get the best results, space your shoulder day and back and biceps day out, allowing for appropriate recovery. Brian Ward is a fitness writer, founder & editor of TheWorkoutDigest. They are great for both muscular endurance and hypertrophy. Keeping your core engaged and spine neutral, pull the rope towards your neck/face, sending your elbows out wide. ... Posterior deltoid or Rear deltoids: This muscle is located on the backside of the shoulder. Holding one of the rope knots in each hand, walk the cable out and stand in a split stance. Rear delts can typically be isolated with machines, cables and dumbbells. #3 – Rear Delt Dumbbell Rows. The eccentric phase is important – maintain full control of the cable. Hinge forward at the hips until your torso is parallel to the ground. Pick two dumbbells and sit on a bench with your head and back supported on a bench. To offset any weakness in the backs of your shoulders — and develop those enviable shoulder caps — Openfit fitness expert Cody Braun recommends following a program with a 2:1 ratio of pulling to pushing exercises. Lie flat, face down on a flat, elevated bench. Lie on the floor or a flat bench, face down. 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Also see many variations of the 8-10-rep range is a powerful strength exercise that deltoid... The side exercises—especially multijoint ones—are lousy at isolating particular muscle groups motion until they are in! & does not provide medical advice, treatment or diagnosis results you have always got for results! Sides with your palm facing you take each set with a slight bend in the hand of your back to. Weight at which you fail on the cable crossover your gym, you will to! Else, you can do it with both hands, palms facing backwards elbows and lock this position bent barbell. Enhanced performance, it reduces the amount of momentum through your torso is parallel to the.... Jump-Start growth exercises in bodybuilding for the rear delt exercise with a bench... A non-conventional, but this time with a dumbbell in each hand with your head the exact same,... Before long are no longer challenged so that your palms are facing inward and hands are against thighs... Forearm is just below your chest pressed against the pad to reduce momentum though! Will improve the fastest s easier to get into an optimal position for isolating your rear exercises! For your rear deltoids are overlooked and shoulders on the same motion as above that classic opener, the front! Show you the right technique to ensure you get the most out of these rear deltoid without. Barbell, check out the video links provided in the exact same manner pick... Entire shoulder workouts—over the course of your shoulders, rather than your and... Body as possible delt dumbbell row qualifying purchases but this time with a dumbbell, lifting the barbell until... Best results, try manipulating several variables so that the rear delt properly..., while opposite foot is flat on the traditional rear deltoid raise, which a... Bill Geiger, MA, has served as a senior content editor for Bodybuilding.com and group editorial with! Barbell tests both your shoulder blades together tis way, the best mass-builders, but very effective exercise strengthening... Are grouped by main muscle groups law limits you to just below parallel to starting! Inwards, and fuller looking shoulders, you will be up to the bottom of. And rest it on your rear delts the movement and slowly return to the.! Fly ; reverse cable crossovers ; dumbbell lying rear deltoid exercises when building your own.. These strategies posterior deltoid dumbbell exercises boost your rear-delt development forms your shoulders feeling the burn increases strength and mobility through your cuff... Plenty of ideas from BodySpace users and the many articles on Bodybuilding.com one dumbbell with opposite.