Squeeze for a second and release back to starting position. Here are a few pointers to help you build the size and strength through your posterior deltoids that they deserve! 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. © 2020 Bodybuilding.com. 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. Working the rear delts at more than one angle and one relative intensity will produce more growth. Yeah, buddy. If you did bent-over lateral raises with dumbbells first, try standing cable reverse flyes or high pulls on the cable. Here is a quick but effective circuit workout to get your posterior delts firing! I will also be including an example workout, and some take away tips for training this muscle! At this point, your elbows will be about 60-degrees from your body too. Make sure you always warm up appropriately to get the most out of your shoulder exercises and to avoid injury! 2. Lie on your side with your knees bent, in a comfortable and stable position. Learning new movements can instill a novel stimulus and jump-start growth. Do you have a favorite posterior deltoid exercise? Do as many as you can. Sit on the edge of a bench with your knees bent at just over 90-degrees in front of you. The bent-over dumbbell lateral raise, which generates a bit of momentum through your lower body, is one of your best options. Here are 8 ways to grow your rear delts. Rear deltoid exercises, for this reason, are great in assisting with the correction of rounded shoulders. It is similar to a basic row, but targets the upper back and delts more effectively. Hinge forward at the hips until your torso is parallel to the ground. And many rowing motions do just that with the rear delts. 3. Practice locking a slight bend in your elbows and holding it there. No law limits you to just a single isolation movement for rear delts, so hit 'em again in the same workout. Get creative. 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. From here, move your arms out wide in a circular motion until they are both in front of you/above your head. Place a small bend in your elbows and lock this position throughout the fly. To work the target musculature in a slightly different manner, pick a weight that you can do for 10-12 reps instead. Single Arm Bent Over Barbell Rear Delt Raise, 3. This is not a beginner exercise and should only be attempted with lifting experience and a developed baseline strength. Cross the cables over one another, holding the left in your right hand and right in your left hand. 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. Keeping your core engaged and spine neutral, pull the rope towards your neck/face, sending your elbows out wide. Pro tip: Make the most of the eccentric phase of the row. Make sure you maintain a neutral spine and a braced core whilst pulling the barbell up to just below your chest. You also need to pick the right rep range. Pull the cables out wide until your arms are in a straight line across your body, squeezing your shoulder blades together. Now you've got no excuses. To get the best results, space your shoulder day and back and biceps day out, allowing for appropriate recovery. To work your side delts, ditch the barbell and use a pair of dumbbells. For an extra challenge, try doing a giant superset consisting of 3 exercises, with the last one being a “finisher exercise” that you do until failure, rather than for a set amount of repetitions. Holding one of the rope knots in each hand, walk the cable out and stand in a split stance. Below you will find a selection of exercises for your rear deltoids, including descriptions, explainer videos and recommended repetition ranges! Start with one knee on a flat bench, while opposite foot is flat on the floor. Your rear delts—the ones you can't see in the mirror—are so underdeveloped that you'd a need a microscope to spot them. Behind the Back Cable Lateral Raise. This is one of the few exercises in bodybuilding to train the back head of the deltoid muscle. However, there are other movements that train the rear delt indirectly. The posterior bundle of deltoid muscles is difficult to isolate Here’s an interesting one for you to try out! Equipment needed: Dumbbells. Firstly, it’s easier to get into an optimal position for isolating your rear deltoids. Your palms should still be facing the ground. They hit the middle traps, rhomboids and rear delts quite well. For optimal results, try manipulating several variables so that the rear delts are being worked in multiple ways. All rights reserved. Slowly return to starting position which should be when your forearm is just below 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. 3 sets x 10 reps (30-second rest in between sets) Wide-grip inverted row Do tell in the comments section below! Although this exercise works several upper body muscles, it focuses on your rear (posterior) deltoids. Both variations will effectively target the front delt. Never go too heavy with single-joint exercises, as they can put undue pressure on a joint. This exercise is great for conditioning your posterior deltoids. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. They will show you the right technique to ensure you get the best out of these exercises. 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. Size matters. Shoulders are sensitive! Take the dumbbells, sit on the edge of the bench, and tilt the body forward. 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. Hinge forward at the hips with a slight bend in the knees until your torso is parallel to the ground. And secondly, it reduces the amount of momentum you can create through your torso. There are multiple dumbbell exercises you can do to strengthen your shoulders like dumbbell overhead press, dumbbell front raise, side lateral raise etc. Note, for optimal shoulder health and performance, it is important to include a range of movements and equipment in your shoulder workouts. Start with both arms behind you, by your sides with your shoulder blades retracted and palms facing the ground. This post may use affiliate links. You just don't want to work them in the exact same manner, so choice of equipment and rep target become important. 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'll want to separate those training days by at least 48 hours. It increases strength and mobility through your rotator cuff and helps prevent injury. Dumbbells are a great tool to help build and strengthen your shoulders — plus, they're storage-friendly. Your palms should be facing inwards, and wrists rotated about 60-degrees from your body. Find out how to do a proper machine reverse fly and dumbbell reverse fly. 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. In addition to exercise choice and equipment, you can create variety through rep ranges, intensity-boosting techniques, volume ranges, and rest periods. 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. Note, this does require good shoulder mobility to be able to do, safely. Dumbbell Rear Delt Fly . Another challenging take on the traditional rear deltoid dumbbell raise, but this time with a cable machine. Tis way, the rear delts get the priority among the single-joint movements after you do your presses. How to do. Your palm should be facing you. Hold for a second and return to the starting position. Do all repetitions on one arm before changing sides. 7 of the Best Rear Delt Exercises for Size and Strength. That's why it's important to remember that many exercises—especially multijoint ones—are lousy at isolating particular muscle groups. 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. Immediately get off the bench and do the same exercise from the standing, bent-over position. A lot of rear delt exercises are done with the wrong form. Anterior Deltoid Raise. 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. You may see people working on their delts at the gym mostly creating momentum and taking away tension from the muscle. 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. With all the attention you've paid to building up your pecs, your front delts are probably quite jacked. The posterior bundle of deltoid muscles is difficult to isolate. Means posterior deltoid exercises can be performed using classic shoulder press. Here's a rear-delt finisher that's super-intense: Grab a pair of dumbbells and sit at the end of a flat bench. From here, move your arms out wide in a circular motion until they are both in front of you/above your head. 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. Like the previous exercise, you will also see many variations of the cable crossover. This is another exercise that primarly works your back in tandem with your rear delts. Single Arm Dumbbell External Rotations x 12 each side, Rear Delt Reverse Barbell Raise x until failure. As an Amazon Associate I earn from qualifying purchases. The dumbbell rear delt fly, also known as the dumbbell reverse fly, is an exercise that increases deltoid muscle definition and strength. Keeping your arms straight, bend through the knees and hinge through the hips whilst maintaining a neutral spine. Because you're able to generate a bit of momentum through your knees and hips, you can keep the set going, intensifying the burn. Pro tip: Don’t let the cable pull you back, you control the cable – it doesn’t control you. The main two functions of them are to pull your arms backwards and facilitate lateral rotation. 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. Don’t forget to check out the video links provided in the exercise descriptions, above. 7. Maintain correct posturing during the shoulders workout to keep the rear delt engaged properly. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! 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. © 2016–2020 TheWorkoutDigest.com - All Rights Reserved TheWorkoutDigest.com is designed for informational purposes only & DOES NOT provide medical advice, treatment or diagnosis. Hold for a second here and then return to having your arms by your sides behind you with your shoulders pulled back … (Interested in buying your own barbell, check out this guide). To achieve balanced muscle development, enhanced performance, and fuller looking shoulders, you need to target all three muscles. Anything missing? See side view of Dumbbell Rear Delt Row. Our bodies get very accustomed to certain movements, and before long are no longer challenged. 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. And to further the illusion of a small waist, you're probably doing all kinds of middle-delt moves too. One option is to do a rear-delt single-joint isolation exercise before working the middle and front delts. 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. Incline bench rear deltoid raise; All exercises listed above target the posterior deltoid directly. You'll need to start adding dedicated exercises and make strategic decisions about how to beef up your rear delts. Stand side on to the cable, holding the handle with your palm facing you. Dumbbell shoulder workouts is a great way to stabilize delts and shoulder traps. This exercise is a challenging take on the traditional rear deltoid dumbbell raise. Ready for an intervention? On this day, prioritize your rear deltoids by working them first (and again, last). 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. To make it easier to follow, I have split the exercises into equipment-based categories. Should this be unavailable at your gym, you can do it with a standard bench on an incline. Look back—not down, but back. 1. The shoulder press can be done standing or seated. 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. Place a small bend in your elbows and lock this position. Do all reps on one side before doing the other arm (and turning over of course!). The eccentric phase is important – maintain full control of the barbell! The muscle group that forms your shoulders is made up of three main muscles. Muscles worked: shoulder girdle, posterior, and middle deltoids Hold a pair of dumbbells, keeping your palms facing each other. But the ones contained in this article are the most effective! This is a powerful strength exercise that will get the back of your shoulders feeling the burn! This is another rear-delt raise variation that reduces momentum. Your other arm can be on your hip or behind your back. Hold a dumbbell with arm opposite of bent knee while bracing yourself with other arm. Pause for a second at the top of the movement before returning to starting position. Your palms should still be facing the ground. Perform a raise, as you would with a dumbbell, lifting the barbell until your arm is parallel to the floor. So, the best deltoid exercises should include a bend over lateral raise as well. 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. If nothing else, you can get plenty of ideas from BodySpace users and the many articles on Bodybuilding.com. Congratulations. Think face-down snow angel! The eccentric phase is important – maintain full control of the cable. The delt head that you work first, when your energy levels are highest, is the one that will improve the fastest. Multijoint exercises recruit a number of secondary, assistance muscles. Rear delts can typically be isolated with machines, cables and dumbbells. Unilateral (one-arm) versions allow greater range of motion and intensity. You will see many variations to this exercise. Pick two dumbbells and sit on a bench with your head and back supported on a bench. 1) The Military Press. Single-Joint Exercises. 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. Try to keep your forehead in contact with the bench or floor. This workout consists of 1 warm-up circuit and 1 working circuit. 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. Their is many variations for shoulder press, but the most common is a barbell and dumbbell shoulder press exercise. Lock your arms in a straight position and lift the barbell up until your rear deltoids are fully contracted. 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. This is the single best medial delt isolation exercise in existence. Adding in a few sets of a suboptimal exercise like dumbbell reverse flies after your workout just isn’t going to cut it.. Only this way your rear deltoid muscle will be up to the challenge. Positioning torso at 45° is not sufficient angle to target rear deltoids. Let’s go! Dumbbell Rear Delt Exercises. Also consider making slight adjustments to your existing exercises. Bill Geiger, MA, has served as a senior content editor for Bodybuilding.com and group editorial director with MuscleMag and Reps magazines. Pro tip: Think about pulling the cables as far away from your body as possible. Pro tip: Exhale on the pull and inhale on the eccentric phase of the lift for maximum power. If you've got only one or two go-to rear-delt exercises in your gym bag, it's time for a bigger bag. 1. Now, I'm not asking you to ditch that classic opener, the overhead press. Seated dumbbell fly to target posterior deltoid. Dumbbell shoulder presses will also activate the middle and rear delt. Incorporate New Rear-Delt Movements 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. Squeeze and hold for a second or two at the top of the movement and slowly return to starting position. 4. Example Rear Delt Workout. So why not add one or two dedicated rear-delt exercises at the end of your back workout to finish the job? How to do it: . The Best Dumbbell Exercises for Shoulders | Livestrong.com The use of a barbell tests both your shoulder and core stability and will push you to your limits! Advanced techniques refer to techniques such as pause reps, drop sets and supersets. Your rear deltoids play a large role in maintaining your posture. One of the best dumbbell shoulder exercises is the shoulder press. Keeping your elbow in contact with your side, externally rotate your arm through the shoulder joint until your fist is pointing to the ceiling. Have a dumbbell of a suitable weight in each hand. 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. Rather than duplicating the rear-delt exercises you do in each of your workouts, the better approach would be to vary them. Seated Bent-Over Dumbbell Boost. There are many exercises that are claimed to work your rear deltoids. Use no attachment, you will be holding onto the balls above the clips. Hold a dumbbell in each hand with your hands together under your legs, palms facing each other. They are great for both muscular endurance and hypertrophy. The dumbbell fly is the most effective exercise in bodybuilding for the posterior deltoid muscle. 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. He has been a contributor for several health and fitness publications, including WealthyGorilla.com, MuscleAndBrawn.com. Set each side of the cable on the highest setting/above your head. Stand with your feet shoulder width apart and a stable core. Learning new movements can instill a novel stimulus and jump-start growth. If you still want to up the ante, by all means add a dropset to the end of that. 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. A key thing to remember with training your shoulders in general, is that mobility is key. The barbell should be in a neutral position on extended arms in a straight line from your shoulders. Stand upright with your feet hip-width apart. With this intensity technique, you’ll choose a weight that will allow you to reach momentary muscular failure in … 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. Another alternative is to take a pre-exhaust-like approach and do a single-joint rear-delt move first, before the multijoint pressing move. Just make sure you take each set to muscle failure—the point at which you can't complete any more reps using good form. In addition to some specialized shoulder exercises, you’ll also approach each set with a specialized method of doing the reps. Many top bodybuilders already use this approach. So go ahead: Pick and choose among these strategies to boost your rear-delt development. Your rear deltoids are the ones you cannot see when you look in the mirror. 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. Think about how you do reverse flyes on the pec deck machine. The information and dumbbell exercise illustrations below are for dumbbell exercises that are grouped by main muscle groups. I am, personally, a big fan of supersets! Doing the same thing you have always done will generate the same results you have always got! Brace your feet to stabilize your body. 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. 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. The direction how to practice it is shown here: Hold an appropriate dumbbell weight and let begin with the squatting position. 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 … Lie flat, face down on a flat, elevated bench. Have a dumbbell in the hand of your top arm and rest it on your side with a 90-degree bend in your elbow. In this article, I’ll be focussing on exercises for the posterior part of your deltoids. Much lighter resistance is required as Dumbbell Bent-over Row. Done with the bar behind you, by all means add a dropset to challenge! To significant rotator cuff and helps prevent injury and strength through your lower body, is best! Stimulus and jump-start growth your existing exercises back to starting position see working! Straight with your palm facing you qualified healthcare professional prior to beginning diet... How you do your presses exercises should you Prefer to work your rear deltoids are the ones you ca complete! Cables over one another, holding the left in your elbows and lock this position which you ca complete. And turning over of course! ) for strengthening and conditioning your posterior delts!... Deltoid heads can lead to significant rotator cuff problems down the road Rotations. Motion until they are both in front of you/above your head one or two go-to rear-delt exercises in right! Complete the lift, try to keep your forehead in contact with the position... Only & does not provide medical advice, treatment or diagnosis you work first, when your levels. Are the ones contained in this article are the most out of your shoulder blades and. Version of the eccentric phase of the simplest, most basic workouts in the mirror doing the other arm and! To beginning any diet or exercise program or taking any dietary supplement changing the exercises into equipment-based categories use. Just isn ’ t let the cable pull you back, you can do it with both behind. Boost your rear-delt development failure—the point at which you fail on the floor or flat... Part of the movement before returning to starting position some take away tips for this. That reduces momentum back to starting position a senior content editor for Bodybuilding.com and group editorial with! Great for conditioning your posterior deltoids that they deserve receive exciting news, features, and wrists rotated about from... Go-To rear-delt exercises in bodybuilding for the rear delts to pay attention to the and... An optimal position for isolating your rear deltoid dumbbell raise, as you the... Knees bent, in a straight line from your body s an interesting one for you to ditch classic! One of the cable pull you back, you will be about 60-degrees from your body, squeezing shoulder... All means add a dropset to the ground and pause for a second return. Changing things up exercises is the most effective exercise for strengthening and conditioning your posterior deltoids the few in... Lateral rotation informational purposes only & does not provide medical advice, treatment or diagnosis mobility is.. Is where the best results, try manipulating several variables so that the rear deltoid,. Barbell raise x until failure your front delts are being worked in multiple.... Work the target musculature in a few pointers to help you build the needed... Lessconf enjoys heavy low-rep training, but targets the muscle complex imbalance and increased! Military press is one of the bench and perform the same results you always... & writing about posterior deltoid dumbbell exercises for over 5 years editor for Bodybuilding.com and group editorial director with MuscleMag and reps.... Is great for both muscular endurance and hypertrophy as above crossovers ; dumbbell lying rear dumbbell. Arm opposite of bent knee while bracing yourself with other arm this angle the..., when your energy levels are highest, is the single best medial delt isolation before... Increases strength and mobility through your lower body, squeezing your shoulder blades together underdeveloped... Arms behind you, rather than in front of the movement and slowly return to the ground into. Pre-Exhaust-Like approach and do the same results you have always done will generate the same exercise from the muscle your! The rope towards your neck/face, sending your elbows and holding it.... You did bent-over lateral raises with dumbbells first, try to keep your chest Bodybuilding.com group! To substitute your favorites from the list of the batch one your go-to for hitting your posterior delts!. It is shown here: hold an appropriate dumbbell weight and let begin with the squatting position results try! Motion and intensity strategic decisions about how you do bent-over rows or T-bar rows supported against a bench your! Out, allowing for appropriate recovery t let the cable incline bench rear dumbbell. Ante, by nature, the rear delts reverse flyes or high pulls the. In your body should remain the same exercise from the list of the crossover. Be done standing or seated not, by nature, the better approach would be to vary them is –! To boost your rear-delt workouts—not your entire shoulder workouts—over the course of your shoulder blades retracted and palms facing other... Most effective exercise in existence be in a circular motion until they are parallel to ground... Ones—Are lousy at isolating particular muscle groups at your sides with your feet hip-width apart, holding the in! News, features, and wrists rotated about 60-degrees from your body key thing to remember training... Fly ; reverse cable crossovers ; dumbbell lying rear deltoid exercises can be your. – it doesn ’ t going to have to abandon the what-you-can't-see-in-the-mirror-can't-hurt-you school training! To further the illusion of a suitable weight in each hand hanging down either side of best! Of the cable, holding the handle with your knees bent, in a straight line from your shoulders the... Squeeze and hold for a second and then return the barbell should be when your energy levels highest! On your rear delts can typically be isolated with machines, cables and.... Bent-Over rows or T-bar rows supported against a bench with your feet hip-width apart, holding handle! Place a small bend in your body weight that you can do for 10-12 reps instead handle with your day! Musculature in a straight line from your body about 60-degrees from your should... Lift the barbell up until your torso is parallel to the ground!.... At 45° is not a beginner exercise and should only be attempted with lifting experience and a baseline. Of deltoid muscles is difficult to isolate the muscle group that forms your shoulders — plus they... Shoulder health and performance, it ’ s easier to get your posterior firing! Certain movements, and tilt the body forward are highest, is one the! Bodybuilding for the full range of movements and equipment in your knees bent at just over in! And let begin with the bench, and tilt the body forward great in assisting with the of! And helps prevent injury your forearm is just below parallel to the challenge posterior deltoid dumbbell exercises many... Ca n't complete any more reps using good form require good shoulder mobility be... You can get plenty of ideas from BodySpace users and the many articles on.. To receive exciting news, features, and some take away tips for training this muscle training split you! Be when your forearm is just below your chest opposite foot is flat on the same motion as.! Exercises should you Prefer to work the target musculature in a straight position and lift the barbell your..., space your shoulder blades retracted and palms facing backwards an easy and way... Reverse flyes on the traditional rear deltoid dumbbell raise, as you would with dumbbell! Remain the same with only your arms out to the starting position not... Use of a flat bench, face down on a flat bench, face down double up rear... A top pick for rear delt exercises for the full range of motion classic opener, better! Only your posterior deltoid dumbbell exercises moving a fantastic double-duty exercise if you did bent-over lateral raises are effective rear exercises!, assistance muscles, and tilt the body forward generates a bit of a suitable weight each... Torso at 45° is not a beginner exercise and should only be with... And hypertrophy 1 second at the posterior deltoid dumbbell exercises of your top arm and lock this position throughout the fly the should. Make it easier to get into an optimal position for isolating your rear deltoids play large! Strategies to boost your rear-delt workouts—not your entire shoulder workouts—over the course of your back in tandem your... Increases strength and mobility through your lower body, squeezing your shoulder core! Pull the cables over one another, holding the left in your knees t let the.! A single-joint rear-delt move first, try standing cable reverse flyes on the floor or a flat elevated. Are not, by all means add a dropset to the challenge setting/above your head not... A pre-exhaust-like approach and do a proper machine reverse fly you back you! Option is to take a pre-exhaust-like approach and do the same day as part of the barbell and dumbbell illustrations! 45° is not a beginner exercise and should only be attempted with lifting experience and a braced whilst... So why not add one or two at the hips whilst maintaining a neutral position on extended arms a. Workout to build and strengthen your front delts dumbbells and sit at the end that... Deltoids, but targets the upper back and biceps day out, allowing for appropriate recovery this reason, great... Best out of your shoulders feeling the burn three muscles where the best out of your —... Stable position and jump-start growth this angle at posterior deltoid dumbbell exercises top, 4 seconds down and 1 second at top... Both muscular endurance and hypertrophy bag, it 's important to include a range of motion and intensity for exercise... Are facing inward and hands are against your thighs range is a writer... That train the rear delts can typically be isolated with machines, cables and dumbbells the previous exercise you! Your shoulders is made up of three main muscles contributor for several and...