Dumbbell Posterior deltoid exercises for Bigger Shoulder

Regularly doing Dumbbell Posterior deltoid exercises can help you to improve posture and strengthen the overall deltoid, and ultimately help you avoid the back and shoulder pain that poor posture brings. When your rear deltoid is underdeveloped, they tend to overcompensate with other muscles in your upper body, like your anterior deltoid and pectoral muscles. Because of this, your pectoral minor gets short and tight, which further weakens your rear deltoid.

The posterior deltoid, or rear delts, are crucial for stable and healthy shoulders. Under-performing rear delts prevent you from gaining strength with overhead pressing and bench pressing. They also play a crucial role in your posture.

Dumbbell Posterior Deltoid exercises help you to hone in on the small muscles of the rear deltoid by using a full range of motion that will explore the growth of your shoulder muscles. You both must choose the right posterior deltoid exercises and perform them in a way that maximally activates the rear deltoid.

Posterior deltoid exercises for Bigger Shoulder

Below you’ll find the best posterior dumbbell deltoid exercises for maximum posterior deltoid growth. First, we understand the anatomy and functions of Deltoid, and then we explore the best posterior dumbbell deltoid exercises benefits along with the best execution technique and Pro-tips, including workout hacks that save time and energy and boost recover

Anatomy & Function of the Deltoid

The deltoid muscle of the shoulder consists of three separate sections or heads.

  • The anterior deltoid (In front)
  • Lateral deltoid (at the side)
  • Posterior deltoid (behind)
Shoulder Anatomy

Anterior Deltoid: It is commonly called the front deltoid. It arises from your collar bone and inserts into your humerus (upper arm bone). Your front deltoid’s main function is to move your arm up, forward, and to your center. 

Lateral Deltoid: Aka side deltoid, middle deltoid, or even outer deltoid, It arises from a little area on your shoulder blade called the acromion process and inserts into your humerus. Your lateral delt’s main function is shoulder abduction, which is bringing it up to the side.

Posterior Deltoid: It is also known as the rear deltoid. It arises from the spine of your scapula (upper part of your shoulder blade) and inserts into your humerus. Your posterior deltoid’s main function is moving the arm outward and backward. It is also responsible for the external rotation of the shoulder. The rear delts are involved in many pulling exercises, and it acts as a stabilizer during pressing movements like the overhead press.

How to strengthen your rear deltoid.

  • Train rear deltoid with back workout: Though your rear delt muscles are technically located in your shoulders, most people like to train them on back day, instead of integrating them into your usual upper-body series. Your rear delts are already getting involved during the back workout day. So why not add one or two dedicated rear-delt exercises at the end of your back workout to finish the job?
  • Train Rear Delts Twice per week: You can also double up your rear-delt workouts—not your entire shoulder workouts—over the course of your training split. As long as you work enough rest days in and pay attention not to train back and shoulders on consecutive days.
  • Prioritize Rear Delts On Shoulder Day Among The Three Delt Heads: If your rear deltoids are lagging and weaker, then prioritize your rear-delt single-joint isolation exercise before working the middle and front delts. The delt head that you work first, when your energy levels are highest, is the one that will improve the fastest.
  • Choose A Solid Mass-Builder With Challenging Weights: Need to pick the right weight and rep range. Never go too heavy with single-joint exercises, as they can put undue pressure on a joint. Choosing a weight at which you fail on the lower side of the 8-10 rep range is a solid muscle-building option.
Posterior deltoid exercises

Benefits of Strong posterior Deltoid

  • Improve Posture: The ‘desk job’ posture, is where most people spend most of the day hunched over their computer with poor posture. A rounded back and hunched shoulders is a recipe for long-term hunching and injury. By strengthening the rear delts your shoulders will tighten up your upper back and help to straighten up your posture.
  • Builds a bigger Bench Press: It may seem counterintuitive, but strong rear delts will lead to a bigger Bench Press, because the shoulders will be able to handle heavier loads.
  • Reduce Risk of Shoulder Injury: Working the rear delts will help to strengthen your shoulders and add muscle, therefore lowering the risking of rotator cuff injuries.
  • Improved Looks: Large rear delts help round out the shoulders to create the boulder-shoulder look that many of you are training, all while improving health and performance.

Let’s get into the 9 best rear deltoid dumbbell exercises.

1. Standing Dumbbell Rear Delt Fly

The bent-over dumbbell reverse fly, also known as the bent-over rear delt fly, is a great exercise to assist you in building a complete set of shoulders.

Many lifters utilize the bent-over dumbbell reverse fly to target the rear delts, and often lagging muscle for many lifters alike.

Strengthening the rear delts by using the bent over rear delt fly can lead to improved posture and a greater level of strength on other lifts.

Dumbbell Rear Delt Fly
Muscles Involved

Primary: Posterior deltoid.

Secondary: Lateral deltoid, trapezius, rhomboids, infraspinatus, teres minor, teres major.

Execution Technique
  1. Holding a dumbbell in each hand, bend at the hips and knees until your torso is parallel to the floor.
  2. The back should be straight and your arms should be hanging in front of you, with your palms facing inwards (neutral grip).
  3. Keeping your elbows slightly bent, raise both arms out to the sides until the dumbbells are level with the height of your shoulders
  4. Hold for a count of two and then slowly lower the dumbbells to the starting position in a controlled manner. Repeat for the desired number of repetitions.
Tips
  • Do not swing the dumbbells upward. Keep your back straight and your body still.
  • Your arms should be parallel to your shoulders.
  • Keep strict form to isolate the rear delts.

2. Bent Over Dumbbell Lateral Raise

Bent Over raises are an excellent exercise to isolate and work specifically on rear deltoid muscles. For complete shoulder muscle development, bent-over raises are a must-do.

Thus, the exercise hit specifically the rear delt head by isolating it better than any other shoulder exercise. This exercise can be performed in both a standing and a seated position. Prefer the seated version as it calls for strict movement.

Lateral Bent over row
Muscles Involved

Primary: Posterior deltoid.

Secondary: Lateral deltoid, trapezius, rhomboids, infraspinatus, teres minor, teres major.

Execution Technique
  1. Sit at the end of a bench with a pair of dumbbells.
  2. Bend forward and let the dumbbells hang on your sides.
  3. Lift the dumbbells raising them on your sides to a level slightly upper than your shoulders.
  4. Now lower the dumbbells back to your sides.
Tips
  • Your arms should be parallel to your shoulders.
  • Keep strict form to isolate the rear delts.

3. Head-supported reverse dumbbell fly

The head-supported reverse dumbbell fly is also known as the head-supported bent-over dumbbell lateral raise. It is one of the best Posterior deltoid exercises, must add this to the workout shoulder workout arsenal.

To target your posterior deltoids during the head-supported reverse dumbbell fly, keep your torso horizontal. The more upright your torso is, the more emphasis you will place on your lateral deltoids instead of on your posterior deltoids.

Head-supported reverse dumbbell fly
Muscles Involved

Primary: Posterior deltoid.

Secondary: Lateral deltoid, trapezius, rhomboids, infraspinatus, teres minor, teres major.

Execution Technique
  1. Raise a bench to hip height and, hold a dumbbell in each hand, bend at the hips and and rest your forehead on the edge of the bench.
  2. The back should be straight and your arms should be hanging in front of you, with your palms facing inwards (neutral grip).
  3. Keeping your elbows slightly bent, raise both arms out to the sides until the dumbbells are level with the height of your shoulders
  4. Hold for a count of two and then slowly lower the dumbbells to the starting position in a controlled manner. Repeat for the desired number of repetitions.
Tips
  • Do not swing the dumbbells upward. Keep your back straight and your body still.
  • Keep your body still. Only your arms should move.

4. Dumbbell Rear Delt Row

The rear deltoid row exercise is simple and effective, that is used to target your lats and rear deltoids. This exercise is very similar to a basic one-arm dumbbell row for the lats, except with a couple of important modifications.

Although I do prefer the one-arm dumbbell variation since it allows you to keep your lower back supported and each arm works independently. Rear delt rows can also be done on both hands as well.

Dumbbell Rear Delt Row
Muscles Involved

Primary Movers: Posterior deltoid, Lats

Secondary Muscles: Traps, Biceps, Rhomboids, Trapezius, and Forearms.

Execution Technique
  1. Start by placing your right foot on the floor with your left knee resting upon a bench, keeping your body weight supported by your left arm.
  2. While keeping your back flat, pick up a dumbbell in your right hand.
  3. Begin by leading up with your elbow, bringing your arm up close to your chest, and squeezing with your back muscles.
  4. Once you reach the top of the exercise, stop and hold for a count, then return to the starting position. Switch sides and repeat.
Tips
  • Keep a controlled motion and avoid jerky movements.
  • Always use weights that you can comfortably handle.

5. Side-Lying Rear Delt Fly

The side-lying rear delt fly is a shoulder exercise used to target the rear delts. It is a great unilateral exercise used to target a smaller and often lagging muscle group. Instead of lying on the floor, you can lie on a bench.

The side-lying reverse dumbbell fly is also known as the side-lying dumbbell rear delt raise.

Side-Lying Rear Delt Fly
Muscles Involved

Primary Movers: Posterior Deltoid

Secondary Muscles: Lateral Deltoid, Infraspinatus, Teres Minor, Rhomboids, Middle and Lower Trapezius.

Execution Technique
  1. Lie on the floor on your right side, and grasp the dumbbell with your left hand using a neutral grip (palm facing downward).
  2. Keeping your elbow fixed and your body still, exhale as you raise the dumbbell from the floor until it is almost vertical. Hold for a count of two.
  3. Inhale as you reverse the movement and lower the dumbbell towards the starting position, stopping before the dumbbell touches the floor.
  4. Repeat for the desired number of repetitions. Repeat the exercise on your opposite side with your right arm.
Tips
  • Do not allow the dumbbell to touch the floor.
  • Keep the abs braced, and don’t arch the back at the top of the movement.
  • Allow the arms to move freely, but don’t lock out the elbows.

6. Lying Dumbbell  Rear Delt Row

Dumbbell Lying Rear Delt Row is a strength exercise that works your deltoids and side deltoids. Dumbbell Lying Rear Delt Row is a great basic move. When done correctly, it can effectively target your shoulders and upper body.

The muscles used for dumbbell lying rear delt row may change slightly based on your trained range of motion and technique, but inthe most general case, rear deltoid trained the most.

Lying Dumbbell Rear Delt Row
Muscles Involved

Primary Movers: Posteriot deltoid, Trapezius

Secondary Muscles: Traps, biceps, Rhomboids, and Forearms.

Execution Technique
  1. Start off lying on an incline bench with a dumbbell in each hand extended out in front of you.
  2. Slowly pull the dumbbells up until your elbows are just above your shoulders.
  3. Once you reach the final position, hold for a count and squeeze your muscles.
  4. Return to the starting position and repeat for as many reps and sets as desired.
Tips
  • Keep a controlled motion and avoid jerky movements.
  • Pause for a moment at the top before slowly lowering the dumbbell back to the starting position.

7. Lying reverse dumbbell fly

Lying Dumbbell Reverse Fly is a strength exercise that works your traps and deltoids. If the traditional dumbbell rear delt fly causes strain on your lower back, try using an incline bench. Instead of relying on your core to stabilize your body, you can rest your weight on the bench, which will help to better isolate your rear deltoids.

Lying Dumbbell Reverse Fly is a great basic move. When done correctly, it can effectively target your neck, shoulders, upper back and upper body.

Lying Dumbbell Reverse Fly
Muscles Involved

Primary: Posterior deltoid.

Secondary: Lateral deltoid, trapezius, rhomboids, infraspinatus, teres minor, teres major.

Execution Technique
  1. Place two dumbbells on the floor, one on each side of a flat bench.Lie prone (on your front) on the bench and grasp a dumbbell in each hand.
  2. Spread your legs on the floor for support.
  3. Keeping your elbows slightly bent, raise both arms out to the sides until the dumbbells are level with the height of your shoulders
  4. Hold for a count of two and then slowly lower the dumbbells to the starting position in a controlled manner. Repeat for the prescribed number of repetitions.
Tips
  • Practice good form with a light weight.
  • Squeeze your shoulder blades and pause for a moment at the top of the movement.
  • Do not let the dumbbells “hang” at the bottom of the movement, but keep the tension in your arms.

8. Incline Bench Rear Delt fly

The incline Bench Rear Lateral Raise is an upper-body exercise that targets the posterior or rear deltoids and the postural muscles of the upper back. This exercise targets such small muscles, that’s why it is usually performed with lightweight for high reps such as 10-15 reps per set or more.

Incline Bench Rear Lateral Raise has many other benefits, such as it adds size and strength to the posterior deltoids.

The incline bench takes away the potential of using momentum and makes the movement more challenging. Rear delt exercise develops bigger, more balanced, and healthier shoulders.

Incline Bench Rear Lateral Raise
Muscles Involved

Primary: Posterior deltoid.

Secondary: Lateral deltoid, trapezius, rhomboids, infraspinatus, teres minor, teres major.

Execution Technique
  1. Sit in the reverse direction on an incline bench ( 45 degrees) while holding dumbbells with neutral grips.
  2. Hold the dumbbells so that they hang straight down from your shoulders.
  3. Slowly lift the dumbbells up and out to the sides of your body, pulling through the rear delts and middle traps.
  4. Pause for a moment at the top of the motion before slowly lowering the weights back down to the starting position.
Tips
  • Do not lift backward or forward.
  • Set a bench at about 30-45 degrees inclined.
  • Keep form strict to isolate the rear delts.

9. Dumbbell Bent Over Row

If you are looking to strengthen the upper back and adding massive muscle to the upper back region, then bent over dumbbell rows is the exercise.

The dumbbell row workout is a variation of the bent-over row. Pulling the dumbbell up higher toward the chest targets the upper latissimus and trapezius. Pulling the dumbbell through a lower trajectory to touch the abdomen targets the lower lats.

Dumbbell Bent Over Row
Muscles Involved

Primary: Latissimus dorsi.

Secondary: Erector spinae, trapezius, rhomboids, rear deltoid.

Execution Technique
  1. Stand with a narrow stance and a dumbbell in each hand with a neutral grip.
  2. Bend your torso forward at an angle of 45 degrees to the floor with knees slightly bent.
  3. Now use the back and raise the dumbbell until it touches the abdominal region and not the chest region as it reduces back muscle contraction.
  4. Slowly lower the dumbbell keeping it in control to the starting position.
Tips
  • Do not use more weight than you can handle. This fatigues your spinal erectors and says goodbye to form.
  • Keep movement always under control, without letting gravity take you down faster.

FAQ

How Many Sets and Reps Should I Do?

For just about every exercise of the chest or shoulder, 3–4 work sets (the real work you do, not warm-up sets) is a good choice. But rep ranges fluctuate. You can go as low as 5 reps on heavy presses, and up to 15–30 reps for accessory work.

What Is The Fastest Way To Build Rear Delts?

The fastest way to build your rear delts is to do isolation exercises that specially target them. While it’s true that pulling exercises like lat pulldowns and seated rows hit the rear delts, it has been proven with EMG data that more isolated movements like reverse fly on the pec deck recruit and activate the rear delts at a much greater rate.

Is Rear Deltoid Row a Back Exercise?

The short answer is yes, the rear deltoid is considered a back exercise, too. However, it doesn’t only work on your back, but other parts of the upper body, too! Its main focus is not the back, but your arms and shoulders, though it can still strengthen your upper back as well.

Takeway

Many exercises are claimed to work your rear deltoids. But the ones contained in this article are the most effective. If you’re looking for the Best posterior Dumbbell deltoid Exercises, then these are highly recommended.

For anyone interested to get the best shape and improving the functionality of shoulders, be sure to focus on your rear deltoids and not just on your front and lateral delts. These exercises not only allow for targeted muscle development, but also provides an overall 3D look to the shoulder.

If you do these posterior deltoid exercises consistently, you will improve the stability and shape of the rear deltoid.

Thanks for reading, enjoy posterior deltoid exercises!

Stay Fit, Live a Happy and Healthy Life

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