13 Best Rear Delt Dumbbell Exercises

When training shoulders, most people focus on the front and side delts by doing pressing and lateral raise exercises. Those moves will help build size and width, but they won’t fill out the back of the shoulder. Neither will they develop complete shoulder stability, reduce your risk of shoulder joint injury or enhance athletic performance. 

To do those things, you’ve got to work the rear delts. 

One of the best ways to train the rear deltoids is by using dumbbells. This article lays out the 13 best rear delt dumbbell exercises to work this vital but often overlooked muscle group. 

Shoulder Anatomy

The deltoid, or shoulder, muscle consists of three separate portions, or ‘heads.’ Each of these heads has its unique function and direction of movement.

The three deltoid heads are:

• Anterior (front)
• Lateral (middle)
• Posterior (rear)

The front deltoid originates on the outer half of the clavicle and inserts on an area of the upper arm bone (humerus), known as the deltoid tuberosity of the humerus. This part of the muscle is involved in the forward and upward movement of the arms. 

The middle deltoid originates on the outer edge of the acromion process on the scapula and inserts on the deltoid tuberosity of the humerus, next to the front deltoid head. Its function is to raise the arms sideways.

The rear deltoid originates on the upper ridge of the scapula and inserts on the deltoid tuberosity of the humerus, right next to the lateral head. The main function of the rear delt is pulling the arm back and down. It is also involved in the external rotation of the upper arm. When your arms are by your side, the rear delt muscle fibers run diagonally from origin to insertion. 

Ideal Movement Pattern to Work the Rear Delts

The best exercises to develop and strengthen the rear delts will be those that best mimic the natural movement pattern of the muscle. That movement pattern is for the arms to travel diagonally down and back. To do this, your hands should begin close together in front of your body and move out and down. In the end position, they should be on your sides. 

Benefits of Exercising the Rear Delts

In addition to ensuring balanced shoulder muscular development, there are important functional reasons to work the rear delts. 

Improves shoulder stability

Strengthening the posterior deltoid helps improve shoulder stability by increasing the strength and stability of the rotator cuff muscles, which are responsible for controlling the motion of the shoulder joint. 

A strong posterior deltoid also helps maintain proper alignment of the shoulder blade, which reduces the risk of shoulder impingement and other shoulder injuries. Additionally, a well-developed posterior deltoid can help counteract the forward pull of the chest muscles, which can help improve posture and prevent rounded shoulders.

Prevents muscle imbalances

Strengthening the posterior deltoid helps prevent muscle imbalances by balancing the strength of the three deltoid heads (anterior, lateral, and posterior). When the posterior deltoid is weak, the anterior and lateral deltoids can become dominant, leading to a forward tilt of the shoulders and an increased risk of shoulder impingement and other shoulder injuries. 

By strengthening the posterior deltoid, you can help create a more balanced distribution of strength and stability in the shoulder region, reducing the risk of injury and promoting proper posture and movement patterns.

Enhances athletic performance

Strengthening the posterior deltoid can enhance athletic performance by improving upper body strength and power, particularly in activities involving overhead movements, such as throwing, jumping, and lifting. 

A strong posterior deltoid helps improve shoulder joint stability, reducing the risk of injury and allowing for more forceful and explosive movements. Additionally, a well-developed posterior deltoid can help improve posture and overall body mechanics, making it easier to maintain proper form and technique during athletic activities. 

By improving upper body strength, stability, and posture, a stronger posterior deltoid can help enhance athletic performance in a variety of sports and activities.

Improves posture

Strengthening the posterior deltoid can improve posture by countering the forward pull of the chest muscles, which can cause the shoulders to round forward and the upper back to become rounded. 

When the posterior deltoid is strong, it helps to pull the shoulder blade back and upward, promoting a more upright posture and preventing rounded shoulders. A strong posterior deltoid can also help improve posture by promoting proper shoulder blade alignment and reducing the risk of shoulder impingement and other shoulder injuries. 

Additionally, by improving overall upper body strength, a stronger posterior deltoid can help improve posture and overall body mechanics, reducing the risk of developing poor postural habits over time.

Reduces risk of injury

Strengthening the posterior deltoid can reduce the risk of injury by improving shoulder stability, posture, and overall upper body strength. A strong posterior deltoid helps improve stability in the shoulder joint, reducing the risk of shoulder impingement and other shoulder injuries. 

By improving posture, a strong posterior deltoid can also help reduce the risk of lower back pain and other musculoskeletal problems that can arise from poor posture. Additionally, a well-developed posterior deltoid can help prevent muscle imbalances, reducing the risk of injury and promoting proper movement patterns during physical activity. 

Why Use Dumbbells to Work the Rear Deltoids?

Here is why you should use dumbbells to work the rear delts:

1. Unilateral training: Dumbbells allow for individualized shoulder targeting.
2. Versatility: Dumbbells can be used in various exercises to target the rear deltoids.
3. Adjustable weight: Dumbbells allow for easy weight adjustments, making it possible to increase resistance with strength.
4. Convenience: Dumbbells are readily available and can be used at home or in a gym.
5. Improved grip strength: Holding dumbbells engages the grip, improving hand and forearm strength.
6. Reduced risk of injury: Dumbbells allow for a more natural range of motion, reducing the risk of joint strain.

13 Best Dumbbell Rear Delt Exercises

Given below are the thirteen best dumbbell rear delt exercises:

• Seated Dumbbell Reverse Flye
• Dumbbell Side-Lying Lateral Raise
• Incline Supine Dumbbell Raise
• Standing Bent-Over Rear Delt Raise
• Front and Lateral Raise
• Leaning Side Raise
• Renegade Row
• W Raise
• Behind-the-Back Lateral Raise
• Hip Huggers
• Underhand Rear Delt Raise
• Rear Deltoid Dumbbell Swing
• Dumbbell Seated Bent-Over Rear Delt Row

1. Seated Dumbbell Reverse Flye

The seated dumbbell reverse fly allows you to move your delts through their natural range of motion. The seated position also helps eliminate momentum and better isolate the rear delts. 

Steps:

1. Sit on a bench with a pair of dumbbells in your hands. Do not use a weight that is too heavy, as you are targeting a relatively small muscle group.
2. Maintaining a neutral back position, position your upper body at about a 30-degree angle with the floor.
3. With your arms slightly bent and the dumbbells at your sides, pivot from the shoulders and bring the weights up to shoulder level.
4. Hold the top position for 2 seconds, then lower it under control.

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Pro tip: Keep your arms locked in a slight elbow bend position throughout the exercise.

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Benefits of the seated dumbbell reverse flye:

• Strengthen the upper back muscles
• Improve posture
• Balance shoulder muscle development
• Reduce the risk of injury
• Enhance upper body stability.

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This Exercise:

• Target Muscle Group: Posterior deltoid
• Secondary Muscles: Medial deltoid
• Type: Hypertrophy
• Mechanics: Isolation
• Equipment: Dumbbells
• Difficulty: Intermediate
• Best Rep Range:
  • Hypertrophy: 8-12 
  • Strength: 1-5

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2. Dumbbell Side-Lying Lateral Raise

The lying dumbbell side raise allows you to work each rear delt unilaterally.

Steps:

1. Lie on your side on the floor with your legs stacked and a dumbbell in your top hand. The other hand should be supporting your head. 
2. Keep your elbow slightly bent and raise your arm up and away from your body.
3. Continue raising your arm until it is perpendicular to the floor, then slowly lower it back to the starting position.

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Pro tip: Use a relatively lightweight and focus on the burn!

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Benefits of the dumbbell side-lying lateral raise:

• Allows working one side at a time
• Eliminates momentum

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This Exercise:

• Target Muscle Group: Posterior deltoid
• Secondary Muscles: Medial deltoid
• Type: Hypertrophy
• Mechanics: Isolation
• Equipment: Dumbbells
• Difficulty: Intermediate
• Best Rep Range:
  • Hypertrophy: 8-15 
  • Strength: 1-5

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3. Incline Supine Dumbbell Raise

This isolation exercise places the dumbbells at the ideal angle to target the rear delts.

Steps:

1. Lie face down on an incline bench set to a 45-degree angle with the floor.
2. Grab a pair of dumbbells in your hands.
3. Perform side lateral raises by bringing the dumbbells to the sides until they reach shoulder height. 
4. Hold for a second, then slowly lower as you resist gravity. 

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Pro tip: Focus on the isometric hold and slow eccentric portion of the rep.

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Benefits of the incline supine dumbbell raise:

• Isolates the rear delts

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This Exercise:

• Target Muscle Group: Posterior deltoid
• Secondary Muscles: Medial deltoid
• Type: Hypertrophy
• Mechanics: Isolation
• Equipment: Dumbbells
• Difficulty: Intermediate
• Best Rep Range:
  • Hypertrophy: 8-15 
  • Strength: 1-5

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4. Standing Bent-Over Rear Delt Raise

The bent-over delt raise in a standing position allows you to isolate and work the rear through a full range of motion. It doesn’t require a bench, so you can do it with just a pair of dumbbells. 

Steps:

1. Stand with a pair of dumbbells in your hands. 
2. Bend over so that your torso is parallel with the floor. Be sure to maintain a neutral spine throughout the movement. 
3. In this position, perform a side lateral raise by bringing dumbbells out and up to shoulder height. 
4. Keep your elbows slightly bent but lock your arms so that the only movement is through the shoulder joint.
5. Slowly lower the dumbbells to return to the start position, resisting the pull of gravity. 

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Pro tip: Do not swing or use momentum to get the weight up. 

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Benefits of the standing bent-over dumbbell raise:

• Isolates the rear delts
• No bench required

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This Exercise:

• Target Muscle Group: Posterior deltoid
• Secondary Muscles: Trapezius, rhomboids
• Type: Hypertrophy
• Mechanics: Isolation
• Equipment: Dumbbells
• Difficulty: Intermediate
• Best Rep Range:
  • Hypertrophy: 8-12 
  • Strength: 1-5

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5. Front and Lateral Raise

The front and lateral raise is a combination move that allows you to hit the rear, front, and side delts in one dynamic movement.

Steps:

1. Grab a pair of light dumbbells and hold them at arm’s length in front of your body with your palms facing inward.
2. Without bending your elbows, and maintaining a tight core, lift your arms to shoulder level in front of you.
3. Now, bring your hands out to the sides, so they are perpendicular to your body.
4. Lower your arms back to the start position. 

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Pro tip:  Keep your arms locked. The only movement should be through the shoulder joint. 

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Benefits of the front and lateral raise:

• Improve posture
• Balance shoulder muscle development
• Reduces the risk of injury
• Enhance upper body stability

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This Exercise:

• Target Muscle Group: Posterior deltoid
• Secondary Muscles: Lateral and anterior deltoid
• Type: Hypertrophy
• Mechanics: Isolation
• Equipment: Dumbbells
• Difficulty: Intermediate
• Best Rep Range:
  • Hypertrophy: 8-12 
  • Strength: 1-5

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6. Leaning Side Raise

This variation of the side lateral raise places more emphasis on the rear delts.

Steps:

1. Grab an upright object with one hand, such as a power rack frame.
2. Stand with your side to it and your feet close to it. 
3. Hold a dumbbell in the opposite hand, hanging at your side.
4. Lean out so your body is at a 45-degree angle to the floor.
5. Pivot from the shoulder to bring the weight up to shoulder level.
6. Lower and repeat.

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Pro tip: Perform the exercise slowly, resisting the pull of gravity on the eccentric part of the exercise. 

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Benefits of the leaning side raise:

• Improve posture
• Balance shoulder muscle development
• Reduce the risk of injury
• Enhance upper body stability.

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This Exercise:

• Target Muscle Group: Posterior deltoid
• Secondary Muscles: Lateral deltoid
• Type: Hypertrophy
• Mechanics: Isolation
• Equipment: Dumbbells
• Difficulty: Intermediate
• Best Rep Range:
  • Hypertrophy: 8-12 
  • Strength: 1-5

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7. Renegade Row

The renegade row is a dynamic exercise that requires core stability and balance. Besides the rear delts, it works the lats and the front delts. 

Steps:

1. Get down on the floor with a pair of dumbbells in your hands and assume the top position of a push-up.
2. With your body in a straight line and your core tight, row the right-hand dumbbell up to your rib cage. 
3. Lower and repeat on the opposite side.
4. Alternate between sides for the recommended reps.

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Pro tip: Do not round your back during this exercise.

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Benefits of the renegade row:

• Improves core strength and upper body stability
• Strengthens the lats
• Develops the rear delts

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This Exercise:

• Target Muscle Group: Posterior deltoid
• Secondary Muscles: Latissimus dorsi
• Type: Hypertrophy
• Mechanics: Compound
• Equipment: Dumbbells
• Difficulty: Intermediate
• Best Rep Range:
  • Hypertrophy: 8-12 
  • Strength: 1-5

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8. W Raise

The W Raise works the rotator cuffs, which are the shoulder muscles that help stabilize the joint. By strengthening these muscles, you can reduce the shoulder injury risk and improve overall shoulder stability and strength.

Steps:

1. Sit on a bench holding a pair of dumbbells in front of your body with your elbows bent. 
2. With a neutral spine position, lean your body forward to be at a 45-degree angle with the floor.
3. Pivot from the shoulders to bring your elbows up and back so that your arms form a ‘W.’
4. Hold this position for a second and then lower the dumbbells back to the start position. 

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Pro tip: Use a lightweight and perform the exercise slowly and deliberately.

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Benefits of the W raise:

• Strengthens shoulder muscles
• Improves shoulder stability
• Enhances rotator cuff function
• Improves posture

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This Exercise:

• Target Muscle Group: Posterior deltoid
• Secondary Muscles: Lateral deltoid
• Type: Hypertrophy
• Mechanics: Isolation
• Equipment: Dumbbells
• Difficulty: Intermediate
• Best Rep Range:
  • Hypertrophy: 8-15 
  • Strength: 1-5

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9. Behind-the-Back Lateral Raise

By starting with your hands behind your hips, you begin with your rear delts in a pre-stretch position. 

Steps:

1. Stand with your feet together, your knees bent, and a pair of dumbbells in your hands. 
2. Hold the weights behind your body at arm’s length, so they are touching behind your butt.
3. Bring your arms directly up and out to the sides. Twist the dumbbells slightly as you raise them to maintain the thumbs higher than the pinkies. By doing this, the movement’s emphasis will remain on the posterior deltoid heads.
4. Lower slowly under control to resist the pull of gravity. 

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Pro tip: Do not bend at the elbows; the entire movement should be through the shoulder joint. 

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Benefits of the behind-the-back lateral raise:

• Improve shoulder stability
• Enhance rotator cuff function
• Improve posture

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This Exercise:

• Target Muscle Group: Posterior deltoid
• Secondary Muscles: Lateral deltoid
• Type: Hypertrophy
• Mechanics: Isolation
• Equipment: Dumbbells
• Difficulty: Intermediate
• Best Rep Range:
  • Hypertrophy: 8-12 
  • Strength: 1-5

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10. Hip Huggers

You will get a great contraction in the rear delts with this exercise. Plus, it allows you to use heavier weights than most other rear delt exercises. 

Steps:

1. Take a pair of heavy dumbbells and stand with them at your sides, with the palms facing inwards. 
2. As you rotate your hand to face forwards, bring your elbows up and back. 
3. Your elbows should extend back beyond your body as the dumbbells move 10–12 inches up along your torso. 
4. Stop the upward movement when the dumbbell is just above your navel.
5. Return to the start position and repeat.

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Pro tip: Do not swing your back or bend your elbows.

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Benefits of hip huggers:

• Builds strength and size in the posterior delts

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This Exercise:

• Target Muscle Group: Posterior deltoid
• Secondary Muscles: Trapezius
• Type: Hypertrophy
• Mechanics: Isolation
• Equipment: Dumbbells
• Difficulty: Intermediate
• Best Rep Range:
  • Hypertrophy: 8-12 
  • Strength: 1-5

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11. Underhand Rear Delt Raise

The secret to engaging the posterior delts is to extend the arm behind the torso. You can accomplish that with this exercise more successfully than with a rear delt fly. 

Steps:

1. Grab a dumbbell and hold it in your right hand while placing the left hand on a wall about a foot in front of you. 
2. Hold the dumbbell on your side with your palm facing forward. 
3. Bring the dumbbell up to your ribs by pulling your elbow back and up. 
4. Rotate the dumbbell as you pull the weight up so that your palm faces toward the ceiling in the top position.
5. Lower and repeat.

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Pro tip: Use a lightweight dumbbell and concentrate on feeling the contraction in the rear delts. 

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Benefits of the underhand delt raise:

• Isolate the rear delts
• Improve shoulder stability
• Enhance rotator cuff function

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This Exercise:

• Target Muscle Group: Posterior deltoid
• Secondary Muscles: Latissimus dorsi
• Type: Hypertrophy
• Mechanics: Isolation
• Equipment: Dumbbells
• Difficulty: Intermediate
• Best Rep Range:
  • Hypertrophy: 8-12 
  • Strength: 1-5

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12. Rear Deltoid Dumbbell Swing

The rear deltoid dumbbell swing was a favorite of the late IFBB pro, John Meadows. It involves a small range of motion but does a great job of isolating the rear delts. 

Steps:

1. Lie face down on a 45-degree incline bench with dumbbells in your hands. Hang your arms down, letting your shoulder drop. 
2. Cross your feet over on the bench for added balance and support. Drop your head down.
3. Without bending your elbows, move your arms out laterally about 12 inches. 
4. Return to the start position under control. Do not let the dumbbells touch.
5. Perform high reps; 3 sets of 50 is ideal!

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Pro tip: Keep your shoulders and head down throughout the movement. This will keep the focus on the rear delts rather than the traps and rhomboids. 

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Benefits of the lying supine rear delt flye:

• Isolate the rear delts
• Improve shoulder stability
• Enhance rotator cuff function

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This Exercise:

• Target Muscle Group: Posterior deltoid
• Secondary Muscles: Medial deltoids
• Type: Hypertrophy
• Mechanics: Isolation
• Equipment: Dumbbells
• Difficulty: Intermediate
• Best Rep Range:
  • Hypertrophy: 8-12 
  • Strength: 1-5

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13. Dumbbell Seated Bent-Over Rear Delt Row

This exercise combines a bent-over row for the lats and a rear delt row for the posterior delts. 

Steps:

1. Sit on a bench’s end with a pair of dumbbells in your hands in an overhand grip.
2. Maintaining a neutral spine, lean forward at a 45-degree angle.
3. Pull the dumbbells directly up, bending the elbows to bring them to shoulder level.
4. Lower under control. 

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Pro tip: Squeeze your shoulder blades together in the top position. 

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Benefits of the dumbbell seated rear delt bent over row:

• Isolate the middle and rear delts
• Improve shoulder stability
• Enhance rotator cuff function

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This Exercise:

• Target Muscle Group: Posterior deltoid
• Secondary Muscles: Latissimus dorsi
• Type: Hypertrophy
• Mechanics: Isolation
• Equipment: Dumbbells
• Difficulty: Intermediate
• Best Rep Range:
  • Hypertrophy: 8-12 
  • Strength: 1-5

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What are the best non-dumbbell exercises to work the rear delts?

Here are five non-dumbbell exercises that are effective for targeting the posterior deltoid muscle:

1. Face Pull: Using a cable machine, pull the cable towards your face while keeping your arms extended.
2. Bent-Over Reverse Fly: Standing with a slight knee bend, bend forward at the hips while holding weights, and extend your arms to the side.
3. Band Pull Aparts: Hold a resistance band with both hands, extend your arms out in front of you, and then pull apart to the sides.
4. Inverted Row: Lie face up under a bar, grasp the bar with an overhand grip and pull your chest towards the bar.
5. Pull-Up: Hang from a pull-up bar with hands facing away from you and pull up until your chin is over the bar.

You can do these exercises with weights or resistance bands. They can be performed as part of a well-rounded workout routine to strengthen the posterior deltoid muscle.

FAQs

What is the best rep range to work the rear delts?

The best rep range for working the rear deltoids can vary depending on your fitness goals and experience level. Generally, the following rep ranges are recommended:

1. Strength training: 8-12 reps per set with heavy weight.
2. Hypertrophy (muscle growth): 8-12 reps per set with moderate weight.
3. Endurance training: 12-15 reps or more per set with lighter weight.

It’s important to note that varying the rep range and using different types of resistance (e.g., weights, resistance bands) can help provide a well-rounded workout for the rear deltoids and prevent boredom. As with any exercise program, it’s important to listen to your body and make adjustments as needed.

How often should I train my rear delts?

We recommend training your rear delts twice per week. You should space your workouts at least 48 hours apart to allow for complete muscle recovery. Do 6-8 sets per workout.

Why should I train my rear delts?

Training your rear delts will help ensure you achieve complete shoulder development. Other benefits include:

1. Improved shoulder stability
2. Better posture
3. Increased upper body strength
4. Reduced risk of injury
5. Enhanced athletic performance.

Read also:

• Effective Shoulder Workouts for Women
• Military Press vs. Overhead Press – Which One Is Best?
• 60 Best Shoulder Isolation Exercises For Bigger and Peeled Deltoids
• Big Delts Fast: 30-Minute Shoulder Workout
• Cable Shoulder Exercises for Bigger, Stronger Deltoids
• Get Bigger Shoulders Without Wrecking Your Joints
• Deltoid Workouts and Exercises
• Bodyweight Shoulder Exercises + Workout
• At-Home Shoulder Exercises For Big Gains
• Best Shoulder Exercises For Big, Powerful Delts

Wrapping Up

The rear delt is a part of the shoulders that is often overlooked. In this article, we’ve laid out 13 effective dumbbell exercises for the rear delts to isolate this small muscle group. Take the time to master each exercise. Then select two or three that work best for you and use them in your workout. Hit the rear delts twice weekly, varying your rep range between 5 and 15 reps for the best results.