Hampton Fitness’s Guide to Posterior Deltoid Exercises with Dumbbells

Posted on 07-06-2023

Enhance your shoulder strength, stability, and aesthetics with our comprehensive rear delt dumbbell exercises guide. Discover the best techniques to target your posterior deltoids. Rear deltoid exercises are incredibly important for maintaining shoulder health as well as overall body performance. When you take time to focus on deltoids, you will reap incredible benefits. When done correctly, posterior deltoid exercises promote fluid shoulder movement, stability, and posture. Let’s look at how to incorporate posterior deltoid exercises into your workout. 

Key Takeaways

  • Work your posterior deltoids regularly to promote strength, aesthetics, and shoulder agility.
  • Shoulder muscles are complex. Understanding the anatomy of this ball and socket joint is important to ensure your fitness plan covers all the bases for optimal shoulder strength.
  • Always practice correct form using weights appropriate for your fitness level and the exercise itself to reduce unnecessary strain or injury.

Anatomy of the Posterior Deltoid

The deltoid muscle is a large, triangular muscle that covers the shoulder joint. It has three distinct heads, including the anterior (front deltoid), lateral (middle deltoid), and posterior (rear deltoid). Let’s take a look at the purpose of each. 

Anterior (Front) Deltoid

The anterior deltoid is also known as the front deltoid. It’s one of three heads that make up the deltoid’s muscle group. The anterior deltoid comes from the front of the lateral third of the collarbone, inserted into the deltoid on the lateral side of the humerus (your upper arm bone). The anterior deltoid has several vital functions. The anterior deltoid is responsible for shoulder flexion, which helps lift the arm forward. 

Additionally, it’s responsible for shoulder abduction, which is the movement that allows your arm to move to the side. Internal rotation is another job of the front deltoid, which helps the shoulder rotate toward the body. Finally, the front deltoid helps stabilize and prevent looseness that could quickly lead to injury.

Lateral (Middle) Deltoid

The lateral deltoid (middle deltoid) is located on the outer side of the shoulder. It is vital in overall shoulder function, stability, and strength. The middle deltoid is responsible for shoulder abduction, which is how the shoulder moves away from the body. This ability to abduct the shoulder is responsible for various everyday tasks, such as lifting your weights (plus everything else), reaching for items on high shelves, and performing many athletic movements like throwing a ball or swinging a pickleball racket. 

Posterior (Rear Delts) Deltoid

The posterior deltoid (rear deltoid) is located at the back of the shoulder. Its importance lies in its contribution to overall shoulder function, stability, and balance. The posterior deltoid primarily assists in shoulder extension, horizontal abduction, and external rotation. These movements are crucial for various daily tasks, athletic activities, and exercises that involve pushing, pulling, and lifting.

A solid, well-developed posterior deltoid is vital for maintaining shoulder health and preventing injuries. Strengthening the posterior deltoid promotes better posture by counteracting the forward-rounded shoulder position that can develop from excessive sitting, computer use, or imbalanced training. Moreover, a balanced deltoid muscle group ensures optimal shoulder joint stability and function, reducing the risk of strains, impingements, and rotator cuff issues. The posterior deltoid plays a critical role in shoulder performance, injury prevention, and overall upper body aesthetics, making it an essential component of a well-rounded fitness program.

Benefits of Rear Delt Exercises

The rear deltoid is a skeletal muscle sometimes neglected during upper-body training. This muscle is located on the back of the shoulder, making it possible to use the shoulder fully, including rotation. The deltoid power helps to improve posture, increase shoulder stability, and enhance aesthetics. 

Improved Posture

Improved posture offers many benefits for your overall health and well-being. When you take time to maintain proper alignment, you may experience less muscle tension, decreased pain, and minimized joint wear and tear. Better posture contributes to enhanced respiratory function, as it allows for more efficient breathing and oxygenation of the body. In addition, it promotes better circulation, which supports cardiovascular health and better functioning of the organs. Additionally, good posture can positively impact mental health, linked to increased confidence, self-esteem, and reduced stress levels. Practicing a better posture is a simple yet effective way to promote long-term health and improve the quality of life.

Increased Shoulder Stability 

Shoulder stability is vital for the proper functioning and health of the entire upper body. It provides a strong foundation for arm movements and supports the intricate network of muscles, ligaments, and tendons surrounding the shoulder joint. Stable shoulders enable a greater range of motion, improved strength, as well as better coordination. These things are essential for performing daily tasks and engaging in physical activities without limitations. In addition, shoulder stability prevents common injuries, such as strains, dislocations, and rotator cuff issues, by reducing undue stress on the joint and promoting balanced muscle activation. Well-supported shoulders contribute to proper posture and alignment, which benefits the spine, neck, and overall musculoskeletal health.

Enhanced Shoulder Aesthetics 

When you regularly incorporate rear delt exercises into your workout regimen, you’ll notice your shoulders amazingly taking shape! Working your posterior delts will help balance your shoulders, making them more symmetrical. When all three shoulder heads are balanced, you’ll get a fuller, more defined shoulder. You can look off-balance if you fail to work your rear delts. The lack of symmetry can create a hunched shoulder look, contributing to poor posture. Rear delt exercises will enhance the v-taper, characterized by broad shoulders and a narrow waste. The v-taper is a commonly sought-after look. Finally, training your rear delts will help provide depth to your shoulder muscle. This creates an impressive, visually appealing look from the front, back, and side. 

Top Rear Delt Dumbbell Exercises

Dumbbell Bent-Over Reverse Fly

The dumbbell bent-over reverse fly is an isolation exercise targeting your rear delts and other upper back muscles. It helps improve shoulder stability, posture, and overall upper body strength. This exercise will help develop the rear deltoids while providing balance, thus minimizing the risk of a shoulder injury. This fly will help improve posture as well as stability. The dumbbell bent-over reverse fly is versatile. You can complete this exercise with resistance bands if you don’t have dumbbells. Always ensure you achieve and maintain proper form throughout your entire set. Start the dumbbell bent-over reverse fly with lighter weights and master form before leveling up. 

Here’s how to perform the dumbbell bent over reverse fly:

  • Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other).
  • Slightly bend your knees while hinging at the hips, keeping your back straight and parallel to the ground or at a slight angle above parallel.
  • Allow the dumbbells to hang directly below your chest with your arms slightly bent, maintaining a neutral grip.
  • Engage your core, then retract your shoulder blades.
  • Slowly raise the dumbbells to the sides, slightly bending your elbows until your arms parallel the ground. Your shoulder blades should be squeezed together at the top of the movement.
  • Hold the position momentarily, then slowly lower the dumbbells back to the starting position.
  • Repeat for the desired number of repetitions.

Dumbbell Rear Delt Row

The dumbbell rear delt row is an isolation exercise that targets the posterior deltoid muscles. This exercise can help improve upper body strength, posture, and overall shoulder stability. It is performed using a set of dumbbells and can be executed standing or bent over. This exercise targets the rear deltoids, specifically isolating the posterior deltoid muscles, which are often neglected in many workout routines. The dumbbell rear delt row improves shoulder stability and posture. It’s a versatile exercise that can be performed with various equipment like dumbbells, resistance bands, and cables. It can be varied or modified by position. This type of row can be done from a standing or bent-over position. 

It’s important to note there is a risk of injury if excessive weight is used for this exercise. It’s essential to scale the exercise for proper weight, as shoulder and back injuries can happen quickly and easily. Never compromise safety or form for a higher weight. Also, because this exercise is an isolation technique, it limits overall muscle development. This is an excellent exercise to keep in your playbook; just stay safe! Use proper form, engage your core, and choose an appropriate weight. Incorporating compound exercises to develop your muscles in a balanced way is essential.

Here’s how to perform the dumbbell rear delt row:

  1. Stand with your feet hip-width apart, holding a dumbbell in each hand.
  2. Bend your knees slightly while hinging at the hips, leaning your torso forward to about 45 degrees. Keep your back straight while engaging your core.
  3. Let your arms hang in front of you, with your palms facing your body.
  4. With a slight bend in your elbows, lift the dumbbells out to the sides, leading with your elbows and squeezing your shoulder blades together at the top of the movement. Ensure the motion targets your rear deltoids by keeping your elbows higher than your wrists.
  5. Slowly lower the dumbbells back to the starting position.
  6. Repeat for the desired number of repetitions.

Dumbbell Lying Rear Delt Raise

The dumbbell lying rear delt raise, also known as the dumbbell lying rear lateral raise, is an isolation exercise that targets the posterior deltoids (rear shoulder muscles). This exercise is designed to help improve shoulder stability, posture, and upper body strength. It is performed using a set of dumbbells while lying face down on a gym bench. When executed correctly, this exercise will isolate and improve the rear deltoids. Posterior deltoids are often ignored, leaving the shoulders off-balance. This exercise can help reduce strain on the lower back. When performed incorrectly (with a weight that’s too high or a form that’s off), you’ll risk limited activation of other muscles with a higher chance of shoulder injury. 

Here’s how to perform the dumbbell lying rear delt raise:

  1. Set up an exercise bench at a flat or slightly inclined angle (15-30 degrees).
  2. Position yourself face down on the bench with your chest and stomach pressed against the pad, keeping your feet flat on the floor or resting on the bench’s supports.
  3. Hold a dumbbell in each hand with a neutral grip (palms facing each other), allowing your arms to hang straight down.
  4. With a slight bend in your elbows, raise the dumbbells to your sides, leading with your elbows and keeping your wrists relaxed. Keep your shoulder blades squeezed together as you lift the dumbbells.
  5. Raise the dumbbells until your arms parallel the floor or slightly higher.
  6. Slowly lower the dumbbells back to the starting position.
  7. Repeat for the desired number of repetitions.

Dumbbell Seated Rear Delt Raise

The dumbbell seated rear delt raise is also known as the seated rear lateral raise. This exercise isolates the posterior deltoids (rear shoulder muscles). The dumbbell seated rear delt raise will improve shoulder stability, posture, and upper body strength. It is performed using a set of dumbbells while sitting on a bench. We recommend keeping a set of light, medium, and heavy weights within reach just in case you need to adjust between exercises. 

Here’s how to perform the dumbbell seated rear delt raise:

  1. Sit on the edge of a flat bench with your feet on the floor and shoulder-width apart.
  2. Hold a dumbbell in each hand with a neutral grip (palms facing each other), letting your arms hang down at your sides.
  3. Bend your torso forward at the hips, keeping your back straight and your chest almost touching your thighs.
  4. With a slight bend in your elbows, raise the dumbbells to your sides, leading with your elbows and keeping your wrists relaxed.
  5. Raise the dumbbells until your arms are parallel to the floor or slightly higher, squeezing your shoulder blades together at the top of the movement.
  6. Slowly lower the dumbbells back to the starting position.
  7. Repeat for the desired number of repetitions.

Dumbbell Rear Delt Swing

The dumbbell rear delt swing is another version of the traditional bent-over reverse fly exercise. It targets the rear deltoids and upper back muscles. You’ll notice enhanced stability. This exercise’s swinging motion will be less stressful to your joints than a traditional bent-over reverse fly, making this an excellent alternative if you are prone to shoulder problems. While this exercise is great, it only targets a small part of the shoulder, so you may need to couple it with other exercises. Be aware of how you’re engaging your delts during this exercise. You don’t want to rely on momentum rather than muscle engagement. Failure to do so will decrease the effectiveness of the exercise. 

Here’s how to perform the dumbbell rear delt swing:

  • Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other).
  • Slightly bend your knees, then hinge at the hips, keeping your back straight and parallel to the ground or at a slight angle above parallel.
  • Allow the dumbbells to hang directly below your chest with extended arms, maintaining a neutral grip.
  • Engage your core while retracting your shoulder blades.
  • Using a controlled swinging motion, raise the dumbbells to the sides and slightly behind your body, keeping your arms straight throughout the movement. Your shoulder blades should be squeezed together at the top of the lift.
  • Hold the position momentarily, then slowly lower the dumbbells back to the starting position.
  • Repeat for the desired number of repetitions.

Dumbbell Face Pull

The dumbbell face pull is an exercise that targets the rear deltoids, upper back muscles, and the rotator cuff, promoting shoulder stability and improved posture. However, the exercise can be challenging to perform correctly with dumbbells, and it might be less effective in targeting the intended muscles if not executed with proper form. 

Here’s how to perform the dumbbell face pull:

  • Face down on an incline bench set at a 45-degree angle, holding a dumbbell in each hand with a neutral grip (palms facing each other).
  • Position yourself so your chest is at the top edge of the bench, allowing your arms to hang straight down.
  • Engage your core while retracting your shoulder blades.
  • Bend your elbows and pull the dumbbells towards your face, keeping your upper arms parallel to the ground and maintaining a neutral grip.
  • Squeeze your shoulder blades together at the top of the movement while holding for a moment.
  • Slowly lower the dumbbells back to the starting position in a controlled manner.
  • Repeat for the desired number of repetitions.
  • Remember to use lighter weights to focus on proper form and muscle engagement before increasing the weight.

Dumbbell High Pull

While engaging the core and lower body, this compound exercise targets multiple muscle groups, including the shoulders, upper back, and traps. Dumbbell high pulls promote functional strength, improve muscle coordination, and enhance power and explosiveness. This exercise helps strengthen the posterior chain, which is essential for maintaining proper posture and preventing injuries. You’ll want to take note performing the exercise with poor form can lead to shoulder impingement, strain, or injury, especially if you have pre-existing shoulder issues. Additionally, the explosive nature of the movement may not be suitable for beginners or those with limited mobility, who may require a more controlled gradual progression to build strength and stability safely.

Here’s how to perform the dumbbell high pull:

  • Stand with your feet shoulder-width apart, knees slightly bent, holding a dumbbell in each hand with an overhand grip.
  • Position the dumbbells in front of your thighs, with your arms fully extended and palms facing your body.
  • Keeping your chest up and core engaged, hinge at your hips, then bend your knees slightly, lowering the dumbbells toward the ground.
  • Explosively extend your hips and knees while pulling the dumbbells upward, leading with your elbows.
  • Raise the dumbbells as high as possible until your elbows align with your shoulders or slightly higher.
  • Lower the dumbbells back to the starting position in a controlled manner, and repeat for the desired number of repetitions.

Frequently Asked Questions

Q: How often should I train my rear delts?

A: As with all muscle groups, you want to avoid training the same group on back-to-back days. The muscles need time to repair on your off days, and you should be training at such a level that your body needs to rest. We recommend training your delts 2-3 times weekly for maximum efficiency and muscle growth. If you’re training multiple muscle groups simultaneously, consider training your rear delts on a back day. 

Q: How many sets and reps should I perform for rear delt exercises?

A: The number of sets and reps you perform is primarily based on your fitness level and overall strength training goals. If your goal is increased strength, perform 3-5 sets of 4-6 reps using heavier weights—rest 2-3 minutes between each set. If you’re looking for muscle growth, try 3-4 sets of 8-12 reps using moderate weights, resting just 1-2 minutes between each set. If you’re after endurance, perform 2-3 sets of 12-20 reps using lighter weights. Rest just 30-60 seconds between sets. 

Q: Can I perform rear delt exercises with resistance bands instead of dumbbells?

A: Absolutely! You can take this versatile exercise just about anywhere. When you’re practicing rear deltoid exercises with a resistance band, treat the process the same as if you were using dumbbells. Start with a band with lighter resistance and gradually progress to higher resistance as you get stronger. At first, try 3-4 sets of 8-12 repetitions for each exercise, depending on your fitness level and overall goals.  

Next time you can use resistance bands on your rear-delt day, try these exercises! 

Resistance band face pulls:

  • Anchor the band at chest height, and stand facing the anchor while grasping each end of the band with palms facing down.
  • Pull the band towards your face, squeezing your shoulder blades together, then slowly return to the starting position and repeat.

Resistance band bent-over lateral raises:

  • Step on the band’s middle with both feet, hold each end with palms facing each other and bend your knees and hips.
  • Raise your arms to the side, keeping a slight elbow bend, then slowly lower your arms and repeat.

Resistance band reverse flys:

  • Anchor the band at chest height, stand facing the anchor, and hold each end with arms extended and palms facing each other.
  • Pull your arms apart and out to the sides, squeezing shoulder blades together, then slowly return to the starting position, then repeat.

Resistance band seated rows:

  • Sit on the floor with your legs extended, and wrap the band around your feet while holding each end with palms facing each other.
  • Pull the band towards your abdomen while squeezing your shoulder blades together, then slowly return to the starting position and repeat.

Resistance band single-arm rows:

  • Anchor the band at waist height, stand sideways to the anchor, and hold the end with your outer hand, palm facing inward.
  • Pull the band toward your side, retracting your shoulder blade, then slowly return to the starting position and repeat on the other side.

Conclusion


Don’t let weak rear deltoids hold you back! Strengthen your shoulders, improve your posture, and reduce your risk of injury with targeted rear deltoid exercises. Hampton Fitness offers a wide range of high-quality resistance bands, dumbbells, barbells, and expert guidance to help you effectively train your posterior deltoids for optimal results. Our products are designed to complement the rare breed athlete and incorporate rear delt exercises into your workout routine. Say goodbye to muscle imbalances. Say hello to a more muscular and balanced physique.