Building impressive, rounded shoulders isn’t just about the front and side. Many lifters struggle with the rear delts, leading to imbalances and a less complete physique. This guide will show you how to hit rear delts with dumbbells effectively using proven isolation techniques.
The rear deltoid is a small but crucial muscle for shoulder health, posture, and that coveted 3D look. Dumbbells are perfect for targeting them, offering a great range of motion and unilateral training to fix weaknesses. Let’s get into the best methods.
How to Hit Rear Delts with Dumbbells
Isolating the rear delts requires specific movement patterns. The primary function of the rear delt is shoulder horizontal abduction—pulling your arms back with elbows slightly bent. Understanding this is key to feeling the muscle work, not just moving weight.
Essential Form Principles for Rear Delt Isolation
Before you pick up a weight, master these cues. They make all the difference between a mediocre workout and a great one.
* Mind-Muscle Connection: This is non-negotiable. Visualize squeezing your shoulder blades together and pulling with the back of your shoulders. Don’t just move the weight from point A to B.
* Slight Bend in Elbows: Keep a consistent, soft bend in your elbows throughout the movement. Locking them out shifts work to the triceps; bending too much turns it into a row.
* Lead with the Elbows: Think about driving your elbows back and up, not your hands. Your hands are just hooks holding the dumbbells.
* Control the Weight: Avoid using momentum. The rear delt is small, so use a weight you can control for a full range of motion. Slow eccentrics (lowering phase) are very effective.
Top Dumbbell Exercises for Rear Delts
Here are the most effective dumbbell movements, ranked for their isolation potential.
1. The Bent-Over Dumbbell Rear Delt Fly
This is the gold standard. It allows for a pure horizontal abduction movement.
How to do it:
1. Hold a dumbbell in each hand. Hinge at your hips until your torso is nearly parallel to the floor. Let the dumbbells hang directly below your chest, palms facing each other.
2. Keeping your back straight and core braced, initiate the movement by squeezing your shoulder blades together.
3. With a slight bend in your elbows, lift the dumbbells out to your sides until your arms are in line with your body. Focus on feeling the squeeze in the back of your shoulders.
4. Pause briefly at the top, then slowly lower the weights back to the starting position with control.
Common Mistake: Using too much weight and turning the exercise into an upright row, which recruits the traps.
2. The Incline Bench Rear Delt Fly
This variation removes stress from your lower back and provides excellent support, letting you focus solely on the contraction.
How to do it:
1. Set an incline bench to a 30-45 degree angle. Lie chest-down on the bench with a dumbbell in each hand. Let your arms hang straight down, palms facing.
2. Maintaining that fixed elbow bend, raise the dumbbells out to your sides in a wide arc. Exhale as you lift.
3. Squeeze your rear delts hard at the top of the movement, where your hands are level with your shoulders or slightly behind.
4. Inhale as you slowly lower the weights back to the start. Avoid letting them crash together at the bottom.
3. The Seated Bent-Over Rear Delt Fly
Similar to the standing version, but seated can help minimize cheating and body english.
How to do it:
1. Sit on the end of a flat bench with your feet firmly planted. Hold a dumbbell in each hand.
2. Lean forward from your hips, bringing your chest close to your thighs. Let the dumbbells hang near your ankles.
3. With your elbows slightly bent, raise the weights out to your sides until your arms are parallel to the floor.
4. Control the descent. This position can be tough on the lower back, so ensure you maintain a neutral spine.
4. The Face Pull with Dumbbells (Alternative)
While typically a cable exercise, you can simulate it with dumbbells for a great rear delt and upper back burner.
How to do it:
1. Stand holding a single dumbbell vertically with both hands (grab the top plate). Extend your arms straight out in front of you at shoulder height.
2. Pull the dumbbell directly towards your face, flaring your elbows out to the sides and externally rotating your shoulders.
3. As you pull, focus on squeezing your rear delts and upper back. Your hands should end up near your ears.
4. Slowly return to the starting position. This one is about high reps and perfect form.
Building Your Dumbbell Rear Delt Workout
You don’t need endless exercises. Focus on 1-2 movements per session, performed with precision. Here’s a simple, effective framework.
* Frequency: Train rear delts 2-3 times per week. They recover quickly.
* Rep Range: Aim for 10-15 reps per set. Sometimes going up to 20 reps can enhance the mind-muscle connection.
* Volume: 3-4 sets per exercise is sufficient. Total weekly sets of 9-12 direct sets is a good target.
* Sample Routine (to add to your shoulder or back day):
* Exercise 1: Incline Bench Rear Delt Fly – 3 sets of 12-15 reps.
* Exercise 2: Standing Bent-Over Rear Delt Fly – 3 sets of 10-12 reps.
* (Optional) Finisher: Dumbbell Face Pull – 2 sets of 15-20 reps.
Remember, the weight should be challenging but not so heavy that your form breaks down. It’s better to use a lighter weight and actually feel the rear delts working.
Common Mistakes to Avoid
Even experienced lifters make these errors. Check your form against this list.
* Shrugging the Weights: If your traps are burning, you’re likely shrugging your shoulders up toward your ears. Keep your shoulders down and back.
* Using Too Much Momentum: Swinging the weights up from the bottom means you’re not isolating the muscle. Reduce the weight and focus on a strict tempo.
* Rounding the Back: In bent-over positions, a rounded spine puts your lower back at risk. Keep your chest up and back flat.
* Not Going Through Full Range: Partial reps cheat you of growth. Strive for a full stretch at the bottom and a strong contraction at the top, where the rear delt is fully engaged.
Integrating Rear Delts into Your Overall Program
Your rear delts get some work on back day from rowing movements, and on shoulder day from overhead presses. However, they are often under-stimulated. Giving them dedicated attention at the start of a workout, when you’re fresh, can lead to better results.
Try placing your rear delt isolation work at the beginning of your shoulder or upper body day. This pre-exhausts them, ensuring they are fully recruited during compound lifts later. It also guarantees you train them with maximum effort, not with whatever energy you have left.
Consistency with these techniques is what builds those shelf-like rear delts. Pay attention to the details, be patient with progression, and the results will come.
FAQ: Your Rear Delt Questions Answered
Why can’t I feel my rear delts working?
This is very common. It usually means the weight is to heavy or your form is off. Drop the weight significantly, focus on the mind-muscle connection, and lead with your elbows. The burn should be in the back/side of your shoulder, not your upper back or neck.
How heavy should the dumbbells be for rear delt flies?
Lighter than you think. Because it’s a small isolation muscle, you’ll likely use much lighter dumbbells than for other exercises. Proper form with 10lb, 15lb, or 20lb dumbbells is far more effective than sloppy form with 30s.
What’s the difference between a rear delt fly and a bent-over row?
A row is a compound movement where you pull the weight to your torso, primarily working the larger back muscles (lats, rhomboids). A fly is an isolation movement where you arms stay mostly straight, moving out to the side to target the rear delts specifically.
Can I train rear delts every day?
No, they need recovery like any other muscle. Training them 2-3 times per week with at least one day of rest between sessions is optimal for growth and repair.
Are rear delts important for shoulder health?
Absolutely. Strong rear delts help pull the shoulders back, combating the hunched-forward posture caused by sitting and bench pressing. This balance is crucial for preventing shoulder impingement and injuries.
Building strong, defined rear delts takes focused effort. By applying these dumbbell isolation techniques with patience and consistency, you’ll fill out your shirt better and create healthier, more balanced shoulders. Start your next workout with these tips in mind and you’ll immediately notice a difference in how the muscle responds.