Building strong, defined rear delts is a common goal, but many people struggle to feel them work. Learning how to do rear delts with dumbbells properly can fix that and balance your physique. This guide gives you clear, effective isolation techniques to finally develop those often-neglected muscles on the back of your shoulders.
The rear deltoid is one of three shoulder muscles. Its main job is to pull your arms backward, especially when they are out to the sides. Because it’s a smaller muscle, precision with your form is more important than heavy weight. Dumbbells are perfect for this, as they allow for a natural range of motion and unilateral training to fix imbalances.
How to Do Rear Delts with Dumbbells
This core principle is the foundation for every exercise. To truly isolate your rear delts, you need to initiate the movement by pulling with your elbows, not your hands. Imagine your hands are just hooks. Focus on driving your elbows up and back, squeezing your shoulder blades together at the top.
Essential Form Tips for Maximum Isolation
Before we get to the exercises, master these cues. They make all the difference between a mediocre workout and a great one.
Keep your chest up and maintain a slight bend in your knees. This protects your lower back. Never round your spine during these movements.
Control the weight on the way down. A slow, three-second descent builds muscle and prevents injury. Avoid letting gravity do the work.
For most exercises, a slight bend in the elbow is good. But do not change this angle drastically during the lift. Think of your arm as a fixed lever.
Top Dumbbell Rear Delt Exercises
Here are the most effective movements. Start with lighter weights than you think you need to perfect the form.
1. Bent-Over Rear Delt Fly
This is the classic isolation move. You can do it standing or seated on a bench.
* Stand with feet shoulder-width apart, holding dumbbells.
* Hinge at your hips until your torso is nearly parallel to the floor. Let the dumbbells hang down.
* With a slight bend in your elbows, raise the dumbbells out to your sides.
* Lead with your elbows until your arms are in line with your body.
* Squeeze your rear delts hard at the top, then slowly lower.
A common mistake is using momentum. If you have to swing to get the weight up, it’s too heavy.
2. Seated Bent-Over Rear Delt Fly
The seated version removes the temptation to use leg drive. It forces strict form.
* Sit on the edge of a bench with dumbbells by your feet.
* Lean forward, bracing your abs, and let the dumbbells hang.
* Perform the same flying motion, focusing on the squeeze at the top.
This variation is excellent for really feeling the muscle contract without any cheat.
3. Incline Bench Rear Delt Fly
Lying face-down on an incline bench set to about 30-45 degrees is fantastic. It supports your chest and completely isolates the rear delts.
* Lie on your stomach on the incline bench, dumbbells in hand.
* Let your arms hang straight down, palms facing each other.
* Raise the weights out to your sides in a wide arc, keeping that fixed elbow bend.
* Pause at the top where you feel the strongest contraction.
This is one of the best ways to ensure you’re not using other muscles to heave the weight.
4. Prone Rear Delt Fly on Flat Bench
Similar to the incline, but sometimes more accessible. It requires good core stability.
* Lie face-down on a flat bench with your chest just off the top.
* Let the dumbbells hang toward the floor.
* Perform the fly movement, being careful not to over-arch your lower back.
Building Your Workout Routine
You don’t need to do all these exercises in one session. Pick one or two and perform them with focus.
Aim for 3-4 sets of 12-15 repetitions per exercise. The higher rep range is ideal for smaller muscles like the rear delts.
Rest about 60-90 seconds between sets. This is enough time to recover but keeps the intensity up.
Train your rear delts 1-2 times per week. You can do them on shoulder day or back day, as they are involved in pulling movements.
Always warm up your shoulders with some arm circles and band pull-aparts before starting. Cold shoulders are prone to injury.
Common Mistakes to Avoid
Watch out for these errors that rob you of gains and can lead to pain.
This is the biggest error. You’ll feel it in your upper back and traps instead. Focus on the elbows-back cue.
Your rear delts are small. Heavy weight leads to bad form. It’s better to use a light weight and feel the burn.
Letting the dumbbells drop quickly wastes the eccentric (lowering) part of the lift, which is crucial for growth.
Keep your neck in line with your spine. Don’t look up in the mirror during bent-over moves, as this strains your neck.
FAQ Section
Why can’t I feel my rear delts working?
You’re likely using too much weight and engaging your traps and upper back. Drop the weight significantly, slow down, and concentrate on initiating the movement from your elbow. The mind-muscle connection is vital here.
What’s the best angle for rear delt flies?
A torso position that is roughly parallel to the ground or slightly above is optimal. The incline bench fly is excellent because it sets this angle for you automatically.
How heavy should the dumbbells be?
Start much lighter than you think. For most people, using 5, 10, or 15-pound dumbbells is sufficient for strict form and a good burn. The weight should feel challenging in the last few reps, not the first.
Can I train rear delts with back?
Yes, this is a very effective strategy. Since your rear delts assist in rowing movements, hitting them directly at the end of your back workout ensures they are fully fatigued.
What are some rear delt exercises with dumbbells besides flies?
Bent-over dumbbell rows with an overhand, wider grip can target the rear delts. Also, face pulls with dumbbells (using a rope attachment or by holding a single dumbbell vertically with both hands) are a great rotational exercise.
How often should you train rear delts?
Direct training 1-2 times per week is plenty. They recover relatively quickly but are also worked during back training, so avoid overdoing it.
Consistency with proper technique is the real key to building those rear delts. Progress might seem slow because the muscles are small and hard to see, but stick with it. Record yourself to check your form, or ask a trainer for a quick form check. Over time, the improvements in your posture and the shape of your shoulders will be well worth the effort.