How To Hit Rear Delt With Dumbbells

If you want a well-rounded, strong-looking upper body, knowing how to hit rear delt with dumbbells is non-negotiable. These often-neglected muscles at the back of your shoulders are crucial for posture, shoulder health, and that coveted 3D look.

Many people focus on the front and side delts, leaving the rear delts underdeveloped. This can lead to imbalances and even injury. The good news? You don’t need fancy equipment. With just a pair of dumbbells and proper technique, you can build impressive rear delts.

This guide gives you clear, effective isolation techniques. We’ll cover the best exercises, common mistakes, and how to structure your workouts.

Isolating the rear delts requires specific movements. The primary function of your rear deltoid is to pull your arm backward, especially when your arm is out to the side. Think of it like squeezing your shoulder blades together with your arms slightly wide.

Dumbbells are perfect for this because they allow a natural range of motion. They also let each side work independently, preventing your stronger side from taking over. Here are the most effective dumbbell exercises for targeting this muscle group.

1. The Bent-Over Dumbbell Reverse Fly

This is the classic rear delt builder. It directly mimics the muscle’s function.

Hold a light dumbbell in each hand. Stand with feet shoulder-width apart.
Hinge at your hips, pushing them back until your torso is almost parallel to the floor. Keep your back straight, not rounded. Let the dumbbells hang directly below your chest, palms facing each other.
With a slight bend in your elbows, raise the dumbbells out to your sides. Focus on leading with your elbows and squeezing your shoulder blades together.
Pause at the top where you feel the strongest contraction in your rear delts. Don’t let the dumbbells pull you into a shrugging motion.
Slowly lower the weights back to the starting position with control. Avoid using momentum.

2. The Seated Bent-Over Rear Delt Fly

This variation removes momentum from your legs, forcing your rear delts to do all the work. It’s a stricter isolation move.

Sit on the edge of a flat bench with a dumbbell in each hand.
Lean forward from your hips, resting your chest on your thighs. Your arms should hang down near your feet, palms facing.
Keeping your torso still, raise the dumbbells out to your sides in a wide arc. Squeeze your rear delts hard at the top of the movement.
Slowly lower the weights. The seated position makes it harder to cheat, so start with lighter weight.

3. The Incline Bench Rear Delt Fly

Using an incline bench set to a low angle (around 30-45 degrees) provides excellent support for your back. This is great if you find it hard to maintain a bent-over position.

Lie chest-down on an incline bench. Hold a dumbbell in each hand, letting them hang straight down toward the floor.
With a fixed, slight bend in your elbows, lift the weights out to your sides. Your movement should look like you’re trying to form a “T” shape with your body.
Focus on the squeeze between your shoulder blades. The bench stops you from swinging, ensuring pure isolation.
Lower the dumbbells with control. Don’t let them just drop.

Choosing the Right Weight

This is a common error. The rear delts are relatively small muscles. Using weight that’s too heavy forces your traps and back to take over. You should feel the burn in the back of your shoulders, not your upper back or neck.

Start very light. Perfect form with a 10lb dumbbell is far more effective than sloppy form with 30s. The goal is quality contraction, not moving max weight.

4. The Prone Rear Delt Fly on a Flat Bench

Similar to the incline version, this offers maximum stability. It’s one of the best ways to learn the mind-muscle connection.

Lie flat on your stomach on a bench. You may need to scoot forward so your chest is near the edge, allowing your arms to hang down freely.
Grab the dumbbells and let them hang toward the floor.
Raise the weights out to your sides, maintaining that slight elbow bend. The bench completely immobilizes your torso, preventing any cheat.
Squeeze and hold for a second at the top, then lower slowly. This is a fantastic finisher exercise.

Common Mistakes That Steal Your Gains

Even with the right exercises, small errors can shift the work away from your rear delts. Here’s what to watch for.

Using Too Much Momentum

This is the biggest mistake. Swinging the weights up uses your lower back and traps. Each rep should be controlled. If you need to swing, the weight is too heavy. Lower it immediately.

Shrugging Your Shoulders

As you get tired, there’s a tendancy to hike your shoulders up toward your ears. This engages the upper traps. Keep your shoulders down and back throughout the entire movement. Think “long neck.”

Bending Your Elbows Too Much

A slight bend is good and protects your joints. But if you bend your elbows like a row, you turn it into a back exercise. Keep the angle in your elbow fixed from start to finish.

Not Squeezing at the Top

The peak contraction is where the magic happens. Don’t just go through the motions. Pause for a full second at the top of each rep and actively squeeze your rear delts together.

Building Your Rear Delt Workout

You don’t need to do all these exercises in one session. Here’s a simple, effective way to program them.

Frequency and Volume

Train your rear delts 2-3 times per week. They recover relatively quickly. You can train them on your shoulder day or back day, as they are involved in pulling movements.

Aim for 3-4 sets of 12-15 reps per exercise. The higher rep range helps build the mind-muscle connection and promotes muscular endurance, which is key for isolation work.

Sample Shoulder Day Integration

Overhead Press: 4 sets x 6-8 reps
Dumbbell Lateral Raises: 3 sets x 12-15 reps
Bent-Over Rear Delt Flys: 3 sets x 15 reps
Front Raises: 2 sets x 12 reps

Sample Back Day Integration

Pull-Ups: 3 sets to failure
Bent-Over Rows: 4 sets x 8-10 reps
Lat Pulldowns: 3 sets x 10-12 reps
Seated Rear Delt Flys: 4 sets x 15 reps (as a finisher)

The Mind-Muscle Connection

This is the secret weapon for isolation work. You must learn to “feel” your rear delts working. Visualize pulling with the back of your shoulder, not your arm or back.

Before you even pick up weight, practice the motion without dumbbells. Bend over and try to pinch a pencil between your shoulder blades. That squeezing sensation is what your aiming for during every rep.

Light weight and slow tempos are your best tools for building this connection. It might feel awkward at first, but it pays off tremendously.

FAQ Section

How often should I train rear delts?

2-3 times per week is sufficient. They can handle frequent training if the volume is managed and you’re not using excessive weight.

Why don’t I feel it in my rear delts?

You’re likely using too much weight or momentum. Drop the weight significantly, slow down, and focus on the squeezing sensation at the top of the movement. Form is everything.

Can I build rear delts with just dumbbells?

Absolutely. Dumbbells are one of the best tools for rear delt development because they allow for a free, natural range of motion and independent arm movement.

What’s the difference between a rear delt fly and a face pull?

While both target the rear delts, a face pull is typically done with a cable rope and involves pulling toward your face, which also heavily works the rotator cuff and upper back. The dumbbell rear delt fly is a purer isolation movement for the rear delt itself.

How heavy should the dumbbells be?

Start much lighter than you think. For most people, beginning with 5, 10, or 15-pound dumbbells is ideal. It’s not about ego; it’s about correct stimulation.

Final Tips for Success

Consistency is key. Add rear delt work to your routine and stick with it. Progress by slowly adding small amounts of weight over time, but only when you can complete all reps with perfect form.

Remember, shoulder health is paramount. If you feel any sharp pain, stop. Discomfort from muscle fatigue is normal, joint pain is not. Pair your rear delt training with rotator cuff mobility work for bulletproof shoulders.

With focused effort and these effective dumbbell isolation techniques, you’ll see and feel the difference in your posture, shoulder strength, and overall physique. Strong rear delts complete the picture.