11 Best Rear Delt Dumbbell Exercises To Help Tone Shoulders

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Rear delt dumbbell exercises target the deltoid muscles in the back of the shoulders. The exercises involve using dumbbells as resistance to isolate and strengthen the rear deltoids.

Strengthening the rear deltoids is essential for achieving balanced shoulder development and health, helping in shoulder stability and posture. It can also improve shoulder strength and aesthetics, helping to enhance upper body strength and appearance.

best isolation exercises - dumbbell raise

What Are The Rear Deltoids?

The rear deltoids, short for “deltoid muscles,” are a group of muscles in the shoulder region. They are one of the three heads of the deltoid muscle, a large, triangular muscle that covers the shoulder joint.

The deltoid muscle has three distinct parts or heads:

Anterior deltoid: Located at the front of the shoulder.
Lateral deltoid: Situated on the side of the shoulder.
Rear deltoid: Positioned at the back of the shoulder.

The rear deltoids take care of various shoulder movements, such as shoulder extension, or moving the arm backward and horizontal abduction, or moving the arm away from the body’s midline.

The muscles help to maintain shoulder stability, posture, and upper body strength.

Strengthening the rear deltoids is essential in achieving balanced shoulder development and preventing imbalances that can lead to shoulder problems.

Best Rear Delt Dumbbell Exercises

Many exercisers focus on developing their front deltoids, while the rear deltoids receive less attention.

However, giving your rear deltoids the care and attention they deserve in your training regimen can lead to more balanced shoulder development, improved posture, and enhanced shoulder stability.

Below are some of the most effective rear deltoid dumbbell exercises that help you target the muscles at the back of your shoulders.

As the title implies, you will need dumbbells for all the exercises discussed, making it much easier to do them in the comfort of your home gym and without expensive gym membership.

Check out our recommended and best Rubber Hex Dumbbells if you plan to expand your collection or are yet to acquire some for your home gym.

You can also consider some of our Best Adjustable Dumbbells if you have limited gym space or want to reduce cost.

Bent Over Dumbbell Reverse Fly

reverse fly rear delt dumbbell exercises

The Bent Over Dumbbell Reverse Fly is highly effective for targeting the rear deltoid muscles and the upper back.

They are some of the best rear delt dumbbell exercises that help strengthen the muscles in the back shoulders, helping to improve shoulder aesthetics, reduce the risk of injuries, and improve upper body strength and functionality.

Target Muscles: Rear deltoid, trapezius, rhomboids, posterior deltoids

Steps to follow

Stand with your feet at shoulder-width, holding a dumbbell in each hand.
Bend at your hips to create a forward-leaning position. Ensure that your back remains straight and your knees are slightly bent.
Lift the dumbbells outward to your sides, ensuring you maintain a slight bend in your elbows.
Focus on squeezing your rear deltoids at the top of the movement.
Lower the weights back down slowly under control.

Rear Delt Dumbbell Exercises – Recommended Reps and Sets

The recommended number of reps and sets for all the rear delt dumbbell exercises can vary depending on your fitness goals and experience level.

Below are some general guidelines.

For Muscle Endurance

Reps: 12-15 reps per set, 3 sets in a session
Rest: About 30-60 seconds between sets

For Muscle Hypertrophy or Muscle Growth

Reps: 8-12 reps for a set, 3-4 sets to complete a session
Rest: About 60-90 seconds between sets

For Strength and Power

Reps: 3-5 sets of 6-8 repetitions per session
Rest: Rest for about 2-3 minutes between sets

Start with a weight that allows you to complete your chosen number of reps with proper form and feel a significant challenge during the last few reps of each set.

Gradually increase the weight as you become stronger and can maintain good form.

rear delt dumbbell exercises - man training with dumbbells

Seated Dumbbell Rear Delt Raise

The Seated Rear Delt Raise is one of the best rear delt dumbbell exercises that isolates and engages the rear deltoids, helping to improve shoulder strength, stability, and definition.

Steps to Follow

Sit on a weight bench with a backrest, holding a dumbbell in each hand. Ensure your feet are flat on the floor for stability.
Lean forward slightly while keeping your back straight, creating an angle of about 45 degrees between your upper body and the bench. This position isolates the rear deltoids.
Hold the dumbbells with your palms facing each other, and let your arms hang straight down toward the floor.
Raise the dumbbells outward to the sides by lifting them with a slight bend in your elbows. Focus on contracting your rear deltoids during the upward movement.
Lift the dumbbells until your arms are parallel to the floor or slightly above, and you feel an intense contraction in your rear deltoids.
Lower the weights back under control, maintaining the slight bend in your elbows.

Incline Bench Rear Delt Row

The Incline Bench Rear Delt Row is one of the best rear delt dumbbell exercises that effectively isolate and engage the rear deltoids, helping to improve shoulder strength, stability, and definition.

Steps to Follow

Position yourself on an incline bench set at a low incline, lying face down with your chest against the bench.
Hold a dumbbell in each hand, and let your arms hang downward toward the floor.
Lift the dumbbells out to the sides, focusing on squeezing your rear deltoids at the top of the movement.
Lower the weights back down under control, maintaining a slight bend in your elbows throughout the exercise.

Prone Dumbbell Y-Raise

The Prone Y-Raise is one of the excellent rear delt dumbbell exercises that can also engage the upper traps and scapular muscles, helping to improve shoulder stability and posture.

Steps to Follow

Lie face down on an incline bench with a dumbbell in each hand. Ensure your chest is against the bench and your arms hang straight down toward the floor. Your palms should face each other.
Lift the dumbbells up and outward in a controlled manner. As you raise your arms, focus on forming a “Y” shape with your body. Keep your arms straight during the entire movement.
Concentrate on engaging your rear deltoids and upper traps as you lift the dumbbells.
Lower the weights back down slowly and under control to your starting position.

Seated Bent Over Dumbbell Rear Delt Row

The Seated Bent Over Rear Delt Rows are some of the best rear delt dumbbell exercises that can help target and work the muscles in the back shoulders.

Aside from the rear deltoids, the exercise also engages the trapezius in the upper back and the rhomboids in the mid-back.

Steps to Follow

Sit on a weight bench or chair with a backrest, holding a dumbbell in each hand. Place your feet flat on the floor for stability.
Bend forward at your hips while maintaining a straight back, creating an angle of about 45 degrees between your upper body and the bench. This position isolates the rear deltoids.
Hold the dumbbells with your palms facing each other, and let your arms hang straight down toward the floor.
Raise the dumbbells outward to the sides with a slight bend in your elbows. Focus on contracting your rear deltoids during the upward movement.
Lift the dumbbells until your arms are parallel to the floor or slightly above, and you feel an intense contraction in your rear deltoids.
Lower the weights back down under control, maintaining the slight bend in your elbows.

Prone Incline Dumbbell Rear Delt Raise

incline dumbbell lateral raise - best rear delt dumbbell exercises

The Prone Incline Rear Delt Raise is one of the best rear delt dumbbell exercises that can also engage the upper traps and scapular muscles, helping to build better shoulder stability and posture.

Steps to Follow

Lie face down on an incline bench set to a low incline, with a dumbbell in each hand. Place your chest against the bench, and allow your arms to hang straight down toward the floor.
Lift the dumbbells up and outward, forming a “Y” shape with your body. Keep your arms straight throughout the movement.
Focus on contracting your rear deltoids and upper traps during the lifting phase of the exercise.
Lower the weights back down slowly and under control to your starting position.

Bent-Over T-Raises

Bent-Over T-Raises, also known as T-Raises, are some of the best rear deltoid dumbbell exercises that target the upper back shoulder muscle.

They are potent exercises for isolating and strengthening the rear deltoids and engaging the upper traps and scapular muscles.

Steps to Follow

Stand upright with your feet at shoulder-width, holding a dumbbell in each hand with your palms facing your thighs.
Bend at your hips to create a forward-leaning position, keeping your back straight and your knees slightly bent. Your upper body should be nearly parallel to the ground.
As you lift the dumbbells outward to the sides, form a “T” shape with your arms. Keep your arms straight throughout the movement.
Focus on contracting your rear deltoids and upper traps during the lifting phase of the exercise.
Lower the weights back down under control to the starting position.

rear delt dumbbell exercises - woman training with dumbbells

Bent Over Alternating Dumbbell Rear Delt Fly

The Bent Over Alternating Rear Delt Fly is one of the best rear delt dumbbell exercises that involves alternating between each arm, allowing for balanced muscle engagement and improved shoulder stability.

It also engages the upper traps and scapular muscles, contributing to better shoulder stability and posture.

It is one of the best rear delt dumbbell exercises that can help correct muscle imbalances and help you build a more balanced physique.

Steps to Follow

Stand upright with your feet at shoulder-width, holding a dumbbell in each hand.
Bend at your hips to create a forward-leaning position, keeping your back straight and your knees slightly bent.
Extend both arms downward with palms facing each other.
Lift one dumbbell out to the side with a slight bend in your elbow while focusing on squeezing your rear deltoid at the top of the movement.
Lower that dumbbell back under control, then repeat the movement with the other arm.
Continue alternating between arms.

Rear Delt Dumbbell Exercises – Recommended Reps and Sets for Alternating and Single-Arm Exercises