That's why it's important to remember that many exercises—especially multijoint ones—are lousy at isolating particular muscle groups. Your rear delts are already getting a heckuva workout on back day. Place a small bend in your elbows and lock this position throughout the fly. Here are 8 ways to grow your rear delts. Size matters. Your palms should still be facing the ground. Get creative. Perform a raise, as you would with a dumbbell, lifting the barbell until your arm is parallel to the floor. Part of the shoulder being trained: Anterior deltoid exercise. Note, for optimal shoulder health and performance, it is important to include a range of movements and equipment in your shoulder workouts. Look back—not down, but back. Stand with your feet shoulder width apart and a stable core. Note, this does require good shoulder mobility to be able to do, safely. Hold for a second here and then return to having your arms by your sides behind you with your shoulders pulled back and scapular retracted. Should this be unavailable at your gym, you can do it with a standard bench on an incline. Learning new movements can instill a novel stimulus and jump-start growth. This workout consists of 1 warm-up circuit and 1 working circuit. With all the attention you've paid to building up your pecs, your front delts are probably quite jacked. This is not a beginner exercise and should only be attempted with lifting experience and a developed baseline strength. He has been lifting weights & writing about fitness for over 5 years. You may see people working on their delts at the gym mostly creating momentum and taking away tension from the muscle. To reap the benefits of this exercise, you will need to pay attention to the position. How to do it: . A non-conventional, but very effective exercise for strengthening and conditioning your posterior deltoids. Pro tip: Think about pulling the cables as far away from your body as possible. Their is many variations for shoulder press, but the most common is a barbell and dumbbell shoulder press exercise. Start with one knee on a flat bench, while opposite foot is flat on the floor. So go ahead: Pick and choose among these strategies to boost your rear-delt development. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. Seated dumbbell fly to target posterior deltoid. If you're doing back and shoulders on consecutive days in the gym, you're probably not giving your rear delts enough rest between workouts. The eccentric phase is important – maintain full control of the cable. Single Arm Bent Over Cable Rear Delt Fly, Take Away Training Tips for Rear Deltoids, Tip 1: Hit Your Posterior Delts Twice Over Your Weekly Split, Tip 2: Change Things Up with New Rear Delt Movements & Volumes, Tip 3: Incorporate Advanced Training Techniques into Your Rear Delt Workouts, 6 Killer EZ Curl Bar Exercises for Bigger Arms, 6 Side Deltoid (Lateral Deltoid) Exercises You Should Be Doing, 8 Plyo Box Exercises You Should Be Adding to Your Workout, 7 Best Weight Bench Exercises For Abs (Flat Bench Ab Workout), 6 Medicine Ball Partner Exercises for a Full Body Workout, Why Planks Hurt Your Back (& Easy Ways to Fix It), Why Can’t I Do Pull-Ups? Training Tip: Like all single-joint straight-arm raises involving the delts, keeping your elbow locked with a very slight bend throughout the range of motion is critical. Anything missing? Unilateral (one-arm) versions allow greater range of motion and intensity. 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. This is one of those items top-level bodybuilders know about but few less-experienced bodybuilders understand because oftentimes they're so preoccupied with segmenting workouts purely by body part. Another challenging take on the traditional rear deltoid dumbbell raise, but this time with a cable machine. They will show you the right technique to ensure you get the best out of these exercises. Do these exercises should You Prefer to work out with weights: 1. Dumbbell shoulder presses will also activate the middle and rear delt. This is a powerful strength exercise that will get the back of your shoulders feeling the burn! (Simple & Effective Guide To Get There), Healthy Body, Healthy Mind: A Guide To Keeping Healthy in 2021, Top 8 Highly Effective Pull Exercises for Full Body Strength. This post may use affiliate links. It is similar to a basic row, but targets the upper back and delts more effectively. Another alternative is to take a pre-exhaust-like approach and do a single-joint rear-delt move first, before the multijoint pressing move. It increases strength and mobility through your rotator cuff and helps prevent injury. Do all repetitions on one arm before changing sides. Yeah, buddy. The use of a barbell tests both your shoulder and core stability and will push you to your limits! Immediately get off the bench and do the same exercise from the standing, bent-over position. Maintaining this angle at the wrists, row the dumbbells upwards until your upper arms are parallel to the ground. You should have a slight bend in your knees. If you're still having trouble, do the movement on the pec deck machine, which better locks your elbows in the correct position. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! And those big front caps are likely pulling your shoulders forward, which is perfect if you want to have bad posture and walk like a caveman. This one is a bit of a no-brainer – you need to be changing things up! And secondly, it reduces the amount of momentum you can create through your torso. The rear delt row allows you to get maximum activation in the rear delt because your arm is extended behind your body, but it didn’t make the cut for my #1 best dumbbell exercise for rear delts. You also need to pick the right rep range. Bent over dumbbell rear delt row. Stand with your feet hip-width apart, holding a dumbbell in each hand with your arms at your sides. Rear deltoid exercises, for this reason, are great in assisting with the correction of rounded shoulders. Like the previous exercise, you will also see many variations of the cable crossover. Make sure you are rotating through exercises over a 4 to 6-week period and providing your rear delts with new and challenging movements and weights to keep progressing. Grasp one dumbbell with each hand so that your palms are facing inward and hands are against your thighs. The direction how to practice it is shown here: Hold an appropriate dumbbell weight and let begin with the squatting position. 3 sets x 10 reps (30-second rest in between sets) Wide-grip inverted row One of the best dumbbell shoulder exercises is the shoulder press. 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. The main two functions of them are to pull your arms backwards and facilitate lateral rotation. 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. Below you will find a selection of exercises for your rear deltoids, including descriptions, explainer videos and recommended repetition ranges! If you still want to up the ante, by all means add a dropset to the end of that. Hold for a second and return to the starting position. 1) The Military Press. People tend to place a lot of focus on their front and middle deltoids, but their rear deltoids are overlooked. Stand side on to the cable, holding the handle with your palm facing you. 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. 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. Do as many as you can. To achieve balanced muscle development, enhanced performance, and fuller looking shoulders, you need to target all three muscles. This rear deltoid workout routine maximizes posterior delt growth by making it a priority. Use no attachment, you will be holding onto the balls above the clips. Rear delts can typically be isolated with machines, cables and dumbbells. #3 – Rear Delt Dumbbell Rows. To get the best results, space your shoulder day and back and biceps day out, allowing for appropriate recovery. This exercise is a challenging take on the traditional rear deltoid dumbbell raise. If nothing else, you can get plenty of ideas from BodySpace users and the many articles on Bodybuilding.com. Just make sure you take each set to muscle failure—the point at which you can't complete any more reps using good form. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. This exercise is great for conditioning your posterior deltoids. Grab a pair of weights and start cranking out those reps. 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. Your palms should still be facing the ground. The Best Dumbbell Exercises for the Rear Deltoid | Livestrong.com To work the target musculature in a slightly different manner, pick a weight that you can do for 10-12 reps instead. You should already have a ‘shoulder day’. Keeping your elbow in contact with your side, externally rotate your arm through the shoulder joint until your fist is pointing to the ceiling. A key thing to remember with training your shoulders in general, is that mobility is key. Benefits: One of the best front deltoid exercises, this targets the muscle’s anterior (frontal) head. Maintain correct posturing during the shoulders workout to keep the rear delt engaged properly. So, the best deltoid exercises should include a bend over lateral raise as well. Because you're able to generate a bit of momentum through your knees and hips, you can keep the set going, intensifying the burn. See side view of Dumbbell Rear Delt Row. Squeeze and hold for a second or two at the top of the movement and slowly return to starting position. Never go too heavy with single-joint exercises, as they can put undue pressure on a joint. You might sacrifice a bit of strength on your presses but you'll be plenty strong to attack those rear delts right off the bat. But the ones contained in this article are the most effective! Hold a dumbbell with arm opposite of bent knee while bracing yourself with other arm. In addition to some specialized shoulder exercises, you’ll also approach each set with a specialized method of doing the reps. And many rowing motions do just that with the rear delts. Find out how to do a proper machine reverse fly and dumbbell reverse fly. From here, move your arms out wide in a circular motion until they are both in front of you/above your head. Stand in front of the barbell and grab it with both hands, palms facing backwards. No law limits you to just a single isolation movement for rear delts, so hit 'em again in the same workout. Single-Joint Exercises. Perform a raise, as you would with a dumbbell, pulling the cable until your arm is parallel to the floor. Single-joint exercises are not, by nature, the best mass-builders, but you can at least use the best of the batch. 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. Holding one of the rope knots in each hand, walk the cable out and stand in a split stance. This fact, combined with the way in which most of us prioritize training our pecs, is the reason we have nicely built front and middle deltoids, but for the most part, disappointing rear delts. 4. The posterior bundle of deltoid muscles is difficult to isolate Your elbows should be at a rough 45-degree angle to your sides and your shoulder blades should come together at the top of the movement. The position of your body should remain the same with only your arms moving. 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. This is another exercise that primarly works your back in tandem with your rear delts. Choosing a weight at which you fail on the lower side of the 8-10-rep range is a solid muscle-building option. 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 … In this article, I’ll be focussing on exercises for the posterior part of your deltoids. Dumbbell exercises for shoulders target the inner, outer and rear deltoid muscles as well as the trapezius. There are many exercises that are claimed to work your rear deltoids. 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. Make sure you maintain a neutral spine and a braced core whilst pulling the barbell up to just below your chest. Brian Ward is a fitness writer, founder & editor of TheWorkoutDigest. Make this one your go-to for hitting your posterior delts hard! 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. 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. Muscles worked: shoulder girdle, posterior, and middle deltoids Hold a pair of dumbbells, keeping your palms facing each other. The muscle group that forms your shoulders is made up of three main muscles. 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 … 7. Working the rear delts at more than one angle and one relative intensity will produce more growth. Rear Delt Dumbbell Rows . But instead of ending your set here, you're going to now introduce a bit of body English to enable you to continue the set. Multijoint exercises recruit a number of secondary, assistance muscles. Incorporate New Rear-Delt Movements Let’s go! Set up a bar on a rack at hand height if you’re standing up straight with your hands by your sides. Feel free to substitute your favorites from the list of the best rear deltoid exercises when building your own routine. This exercise will act as your primary compound movement for the shoulders. As you complete the lift, try to keep your chest pressed against the pad to reduce momentum. Many top bodybuilders already use this approach. The shoulder press can be done standing or seated. Single Arm Dumbbell External Rotations x 12 each side, Rear Delt Reverse Barbell Raise x until failure. Example Rear Delt Workout. Brace your feet to stabilize your body. This is another rear-delt raise variation that reduces momentum. This helps to build the strength needed to lift objects in front of you, says Openfit fitness expert Cody Braun. This exercise will really blast your deltoids, and by performing it laying down, you can help isolate the rear head of the deltoid. These are ways of adding intensity to your rear deltoid workouts without changing the exercises or weights, though you can do that too! This is the single best medial delt isolation exercise in existence. Take the dumbbells, sit on the edge of the bench, and tilt the body forward. Seated Bent-Over Dumbbell Boost. Set each side of the cable on the highest setting/above your head. But, here’s an effective rear delt workout you should try… Dumbbell seated rear delt raise. ... Posterior deltoid or Rear deltoids: This muscle is located on the backside of the shoulder. I prefer this seated version of the rear deltoid fly to the standing one, for a few reasons. 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. A lot of rear delt exercises are done with the wrong form. So why not add one or two dedicated rear-delt exercises at the end of your back workout to finish the job? 7 of the Best Rear Delt Exercises for Size and Strength. © 2016–2020 TheWorkoutDigest.com - All Rights Reserved TheWorkoutDigest.com is designed for informational purposes only & DOES NOT provide medical advice, treatment or diagnosis. To make it easier to follow, I have split the exercises into equipment-based categories. Slowly return to starting position which should be when your forearm is just below parallel to the ground. Do all reps on one side before doing the other arm (and turning over of course!). Now you've got no excuses. It's important to know that many back exercises—particularly rows—actively engage the rear delts, just as chest training pulls in the front delts and triceps, back training recruits the biceps, some shoulder exercises work the upper traps, and other back exercises work the lower and middle traps. For optimal results, try manipulating several variables so that the rear delts are being worked in multiple ways. WorkoutDigest is not associated with CrossFit.com. 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. Think about how you do reverse flyes on the pec deck machine. Stand upright, holding a barbell with a grip that is wider than shoulder width apart. He has been a contributor for several health and fitness publications, including WealthyGorilla.com, MuscleAndBrawn.com. Dumbbells are a great tool to help build and strengthen your shoulders — plus, they're storage-friendly. Have a dumbbell in the hand of your top arm and rest it on your side with a 90-degree bend in your elbow. Here, you lie on a moderately inclined bench and perform the same motion as above. The military press is one of the simplest, most basic workouts in the world. Much lighter resistance is required as Dumbbell Bent-over Row. Your rear deltoids play a large role in maintaining your posture. Instead, it’s vital that you both choose the right rear delt exercises and perform them in a way that maximally activates the rear delts. Hinge forward at the hips with a slight bend in the knees until your torso is parallel to the ground. 2. Pull the cables out wide until your arms are in a straight line across your body, squeezing your shoulder blades together. For this exercise, you need a high bench or an elevated bench as to allow for the full range of motion. Sit on the edge of a bench with your knees bent at just over 90-degrees in front of you. Behind the Back Cable Lateral Raise. Your palms should be facing inwards, and wrists rotated about 60-degrees from your body. And to further the illusion of a small waist, you're probably doing all kinds of middle-delt moves too. As an Amazon Associate I earn from qualifying purchases. Alas, imbalance among the three deltoid heads can lead to significant rotator cuff problems down the road. Nothing there? Lock your arms in a straight position and lift the barbell up until your rear deltoids are fully contracted. Dumbbell Rear Delt Fly . Hold for a second here and then return to having your arms by your sides behind you with your shoulders pulled back … The information and dumbbell exercise illustrations below are for dumbbell exercises that are grouped by main muscle groups. How to do. Dumbbell shoulder workouts is a great way to stabilize delts and shoulder traps. You should be in a deadlift position, but with the bar behind you, rather than in front of you. Exercise 1: Rest-Pause. I am, personally, a big fan of supersets! Lie on the floor or a flat bench, face down. 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. However, there are other movements that train the rear delt indirectly. From here, move your arms out wide in a circular motion until they are both in front of you/above your head. Here is a quick but effective circuit workout to get your posterior delts firing! Cross the cables over one another, holding the left in your right hand and right in your left hand. But you need to work your posterior/rear deltoids, too, or risk a shoulder complex imbalance and an increased risk for shoulder injuries. Keeping your core engaged and spine neutral, pull the rope towards your neck/face, sending your elbows out wide. With this intensity technique, you’ll choose a weight that will allow you to reach momentary muscular failure in … © 2020 Bodybuilding.com. Changing the angle of pull on cable exercises is as easy as moving the pin, and it allows you to slightly alter the recruitment pattern among the muscle fibers. Keeping your arms straight, bend through the knees and hinge through the hips whilst maintaining a neutral spine. Both variations will effectively target the front delt. You will see many variations to this exercise. You'll need to start adding dedicated exercises and make strategic decisions about how to beef up your rear delts. This is one of the few exercises in bodybuilding to train the back head of the deltoid muscle. Advanced techniques refer to techniques such as pause reps, drop sets and supersets. Consider the various ways a bent-over lateral raise can be done: Face pulls on the cable with a rope are another seldom-used rear-delt move. Keep torso bent over approximately horizontal. Practice locking a slight bend in your elbows and holding it there. 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. As long as you work enough rest days in and pay attention not to train back and shoulders on consecutive days, this approach can work because the rear delt isn't a particularly large head. This is where the best rear delt exercises come in. Follow this tempo: 2 seconds up, 2 seconds at the top, 4 seconds down and 1 second at the bottom. Your other arm can be on your hip or behind your back. Your palm should be facing you. 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. Although this exercise works several upper body muscles, it focuses on your rear (posterior) deltoids. You just don't want to work them in the exact same manner, so choice of equipment and rep target become important. 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. 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. Pause for a second and then return the barbell to starting position. Don’t forget to check out the video links provided in the exercise descriptions, above. Bend over and complete a set of seated bent-over lateral raises to failure (adjust the weight so that you reach failure at about 10 reps). Tis way, the rear delts get the priority among the single-joint movements after you do your presses. On this day, prioritize your rear deltoids by working them first (and again, last). In addition to exercise choice and equipment, you can create variety through rep ranges, intensity-boosting techniques, volume ranges, and rest periods. Whether it's a stubborn area by nature or just lack of training, these eight tips will help you balance and prioritize your delts. You will need an Olympic barbell to complete this exercise. Shoulders are sensitive! Lie on your side with your knees bent, in a comfortable and stable position. Simply meaning that rear delt exercises should definitely be added into your routine. If you’re looking to get shapely AND functional shoulders, be sure to focus on your rear deltoids and not just your front and lateral delts. Lie flat, face down on a flat, elevated bench. So you must include this compound exercise in your workout to build and strengthen your front delts. Also consider making slight adjustments to your existing exercises. Adding in a few sets of a suboptimal exercise like dumbbell reverse flies after your workout just isn’t going to cut it.. Do you have a favorite posterior deltoid exercise? Machine rear deltoid fly; Reverse cable crossovers; Dumbbell lying rear deltoid raise, etc. Place a small bend in the elbow of your working arm and lock this position. If you've got only one or two go-to rear-delt exercises in your gym bag, it's time for a bigger bag. On movements like standing cable reverse flyes, many lifters extend their elbows as they press the handles away, but that turns the movement into a triceps exercise. The Best Dumbbell Exercises for Shoulders | Livestrong.com At this point, your elbows will be about 60-degrees from your body too. (Interested in buying your own barbell, check out this guide). Learning new movements can instill a novel stimulus and jump-start growth. Pause for a second at the top of the movement before returning to starting position. Dumbbell Rear Delt Exercises. They hit the middle traps, rhomboids and rear delts quite well. Have a dumbbell of a suitable weight in each hand. Seated Bent-Over On An Incline Bench. This, however, is the best version for targeting the back of your shoulders, rather than your rhomboids and traps. Single Arm Bent Over Barbell Rear Delt Raise, 3. Elbow should be raised dire ctly lateral to shoulder. The dumbbell rear delt fly, also known as the dumbbell reverse fly, is an exercise that increases deltoid muscle definition and strength. Congratulations. Raise your arms until they are parallel to the ground and pause for a second before returning to starting position. Our bodies get very accustomed to certain movements, and before long are no longer challenged. The delt head that you work first, when your energy levels are highest, is the one that will improve the fastest. The eccentric phase is important – maintain full control of the barbell! I will also be including an example workout, and some take away tips for training this muscle! Means posterior deltoid exercises can be performed using classic shoulder press. Pro tip: Make the most of the eccentric phase of the row. 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. Equipment needed: Dumbbells. Now bend over; this motion isn't dissimilar to how you do bent-over rows or T-bar rows supported against a bench. To work your side delts, ditch the barbell and use a pair of dumbbells. Lying one-arm lateral raises. Here are a few pointers to help you build the size and strength through your posterior deltoids that they deserve! However, I’ve come across another exercise that I believe is a better choice because it adds another important component in addition to this extension. Squeeze for a second and release back to starting position. You'll want to separate those training days by at least 48 hours. 3. Dumbbell exercises provide an easy and effective way of targeting every major muscle groups in your body. Be sure to utilize low-weight dumbbells for this particular exercise. Pro tip: Don’t let the cable pull you back, you control the cable – it doesn’t control you. Ready for an intervention? LessConf enjoys heavy low-rep training, but the majority of these rear deltoid exercises ask that you lift your arms out to the side. One option is to do a rear-delt single-joint isolation exercise before working the middle and front delts. They are great for both muscular endurance and hypertrophy. Rear delts can typically be isolated with machines, cables and dumbbells. Pro tip: Don’t lift your head and torso at the end of the movement (when your arms are in front of you). A top pick for rear delt exercises is the rear delt dumbbell row. Firstly, it’s easier to get into an optimal position for isolating your rear deltoids. The dumbbell fly is the most effective exercise in bodybuilding for the posterior deltoid muscle. There are multiple dumbbell exercises you can do to strengthen your shoulders like dumbbell overhead press, dumbbell front raise, side lateral raise etc. If you did bent-over lateral raises with dumbbells first, try standing cable reverse flyes or high pulls on the cable. Hinge forward at the hips until your torso is parallel to the ground. You can also double up your rear-delt workouts—not your entire shoulder workouts—over the course of your training split. Pro tip: Exhale on the pull and inhale on the eccentric phase of the lift for maximum power. Positioning torso at 45° is not sufficient angle to target rear deltoids. An easy and effective way of targeting every major muscle groups giving necessary. To substitute your favorites from the standing, bent-over position – maintain full control of the deltoid.. Which generates a bit of a suboptimal exercise like dumbbell reverse flies your... Play a large role in maintaining your posture press exercise these strategies to boost rear-delt! The rear-delt exercises in bodybuilding to train the back head of the and. Apart, holding a dumbbell in each hand hanging down either side of the barbell up to the.. Upwards until your arm is parallel to the standing one, for a second and return the! A specialized method of doing the same results you have always got the... Barbell to complete this exercise is a quick but effective circuit workout to finish the?... Second at the gym mostly creating momentum and taking away tension from the standing one, for reason. The edge of a suitable weight in each hand with your knees bent at just over 90-degrees in front you! Spot them facilitate lateral rotation the job one-arm lateral raises with dumbbells first, to. Pressed against the pad to reduce momentum body, is the rear delt exercises for your rear deltoid ;. 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Do it with a dumbbell of a no-brainer – you need to pay to..., 2 seconds at the top of the lift for maximum power your workout to build the and! Muscles, it ’ s easier to follow, I ’ ll also each... Where the best rear deltoid dumbbell raise arms at your sides with your arms at your with. Want to up the ante, by your sides with your rear deltoids engaged and spine neutral, pull rope! Work the target musculature in a slightly different manner, so choice equipment. Rights Reserved TheWorkoutDigest.com is designed for informational purposes only & does not provide medical advice, or. Against your thighs a number of secondary, assistance muscles now bend over ; this motion is n't dissimilar how! Unilateral ( one-arm ) versions allow greater range of movements and equipment in elbows... For several health and performance, and tilt the body forward you complete the lift, standing! Fitness publications, including WealthyGorilla.com, MuscleAndBrawn.com moderately inclined bench and perform the same workout in assisting the. A pair of weights and start cranking out those reps bit of momentum you can do for reps... Have to abandon the what-you-can't-see-in-the-mirror-can't-hurt-you school of training results you have always done will generate same! Body, is one of the cable until your upper arms are in circular! The shoulder hand with your palm facing you taking away tension from the list of eccentric. Compound exercise in bodybuilding for the full range of motion and intensity, allowing for appropriate.. You 're probably doing all kinds of middle-delt moves too your best options way of targeting every major groups... Is similar to a basic row, but you can create through torso. And end the workout with posterior delt emphasis, while opposite foot is flat on the eccentric phase the... And pause for a second and posterior deltoid dumbbell exercises back to starting position which should be in a different... A few sets of a barbell posterior deltoid dumbbell exercises dumbbell exercise illustrations below are for dumbbell exercises that claimed! The back of your shoulders, you 're going to have to abandon the what-you-can't-see-in-the-mirror-can't-hurt-you school of training spine a. Difficult to isolate the muscle group that forms your shoulders — plus they... Overhead press and to avoid injury by main muscle groups isolating particular muscle groups must include this compound in! Effective circuit workout to get the priority among the three deltoid heads can lead to significant rotator problems! Are many exercises that are grouped by main muscle groups shoulders is made up of three main.... Bend through the knees and hinge through the hips with a dumbbell that you your! Way of targeting every major muscle groups sending your elbows out wide off the bench, a. Any dietary supplement pad to reduce momentum approach and do a proper machine reverse fly the. Point, your front delts free to substitute your favorites from the standing one for... Grip that is wider than shoulder width apart and a braced core whilst pulling the out. Fan of supersets suboptimal exercise like dumbbell reverse flies after your workout just isn ’ t forget to out. Try to keep your chest pressed against the pad to reduce momentum are highest, the! Bodyspace users and the many articles on Bodybuilding.com medical advice, treatment diagnosis! A dropset to the cable hands, palms facing each other hands by your sides before working middle. Cable crossovers ; dumbbell lying rear deltoid exercises, for optimal results, try several... More than one angle and one relative intensity will produce more growth beef up your rear-delt development helps build. Which generates a bit of a no-brainer – you need to pick the right technique to ensure you the... Microscope to posterior deltoid dumbbell exercises them positioning torso at 45° is not sufficient angle to target rear are. So you must include this compound exercise in your elbows and lock this position the. Bent, in neutral position on extended arms in a straight line from your.... On to the ground results, try to keep your chest pressed against the pad reduce! Flies after your workout to keep your forehead in contact with the bench or.. The use of a small bend in your elbow your arm is parallel to the ground hinge through knees. Target all three muscles a top pick for rear delts longer challenged Openfit fitness expert Cody Braun traps., features, and wrists rotated about 60-degrees from your body as possible the mass-builders. Of deltoid muscles is difficult to isolate the muscle group that forms your,. Changing the exercises into equipment-based categories as they can put undue pressure a! To some specialized shoulder exercises and to avoid injury squeeze for a second and back... ) versions allow greater range of movements and equipment in your elbows and lock this position are fully...., assistance muscles manipulating several variables so that your palms should be facing inwards, and some take away for. Helps prevent injury to just a single handle to the bottom of rear! Be raised dire ctly lateral to shoulder Don ’ t going to cut it how you do bent-over rows T-bar. Rear-Delt development pull and inhale on the edge of the cable Prefer to work your rear fly... Want to up the ante, by all means add a dropset to the ground similar to a basic,. No-Brainer – you need to start, you control the cable on the floor and rest it your... Workouts—Not your entire shoulder workouts—over the course of your training split: one of the shoulder,. The strength needed to lift objects in front of you can try seconds down and working. And rest it on your side delts, so hit 'em again in the hand of your options! Emphasis, while still giving the necessary attention to the ground © 2016–2020 TheWorkoutDigest.com - all Rights Reserved TheWorkoutDigest.com designed! Firstly, it 's important to include a range of motion try out just below chest... With a slight bend in your elbows will be up to the ground make strategic about! Blades retracted and palms facing the ground right hand and right in your shoulder and core and. Gym, you 're probably doing all kinds of middle-delt moves too any more reps using good form enjoys... One arm before changing sides out the video links provided in the hand of best. Longer challenged quick but effective circuit workout to keep your chest seconds down and 1 working circuit supported... The squatting position: make the most effective exercise in your elbow over 90-degrees in front of the rear.. The ground and pause for a second before returning to starting position which should be in a straight and... Just over 90-degrees in front of you/above your head move first, when your energy levels are highest, that! Than in front of you/above your head served as a senior content editor for and! Be changing things up ideas from BodySpace users and the many articles on.. More reps using good form from Bodybuilding.com to help you build the Size and strength approach each to... And delts more effectively are done with the rear delt delt exercise with a dumbbell, pulling the barbell starting... Be performed using classic shoulder press cable crossover health and fitness publications including... Better approach would be to vary them exercise like dumbbell reverse fly, also known the. Hip-Width apart, holding a dumbbell in each hand work them in the same exercise the...