If you want to build a complete, balanced physique, knowing how to train rear delts with dumbbells is essential. These often-neglected muscles are key for shoulder health and a powerful back.
Strong rear delts improve your posture and help prevent injuries. They also give your upper body that coveted 3D look. The best part? You can target them effectively with just a pair of dumbbells.
This guide gives you clear, isolation-focused techniques. You’ll learn the best exercises, common mistakes, and how to structure your workouts.
How to Train Rear Delts with Dumbbells
This section covers the core principles for effective rear delt training. Isolation is the goal here. That means focusing all the tension on the back of your shoulders.
Many people use too much weight and involve their back muscles. For rear delts, lighter weights and perfect form win every time. You should feel a strong squeeze at the top of each movement.
Why Rear Delt Training is Non-Negotiable
The rear deltoid is a small muscle on the back of your shoulder. Its main job is to pull your arm backward and rotate it outward.
Most daily activities and common gym exercises work the front and side delts more. This leads to muscle imbalances. Over time, that can cause poor posture and shoulder pain.
Training your rear delts directly fixes this imbalance. It stabilizes your shoulder joint for all your other lifts. You’ll likely see improvements in your bench press and overhead press too.
Essential Dumbbell Exercises for Isolation
Here are the most effective dumbbell exercises to isolate your rear delts. Remember, control is more important than the number on the dumbbell.
1. Bent-Over Dumbbell Reverse Fly
This is the classic rear delt builder. It’s simple and highly effective when done correctly.
How to do it:
- Hold a light dumbbell in each hand. Stand with your feet shoulder-width apart.
- Hinge at your hips, pushing your butt back. Keep your back straight, almost parallel to the floor. Let the dumbbells hang straight down, palms facing each other.
- With a slight bend in your elbows, raise the dumbbells out to your sides. Squeeze your shoulder blades together at the top.
- Pause for a second, then slowly lower the weights back to the starting position.
Common mistake: Using a swinging motion to lift the weight. If you can’t control the negative (lowering) part, the dumbbell is to heavy.
2. Seated Bent-Over Rear Delt Fly
The seated version removes momentum even further. It’s excellent for pure isolation.
How to do it:
- Sit on the edge of a flat bench. Hold a dumbbell in each hand.
- Lean forward from your hips, resting your chest on your thighs. Let your arms hang down, palms facing each other.
- Keeping your torso still, lift the dumbbells out to your sides. Focus on leading with your elbows and squeezing your rear delts.
- Lower them back down with control. Avoid letting the weights touch at the bottom to keep tension.
3. Incline Bench Rear Delt Fly
Using an incline bench supports your chest and eliminates lower back strain. This lets you concentrate solely on the muscle contraction.
How to do it:
- Set an incline bench to a 30-45 degree angle. Grab two light dumbbells.
- Lie chest-down on the bench, letting the dumbbells hang straight down. Your palms should face each other.
- With a fixed slight bend in your elbows, raise the weights in a wide arc until your arms are parallel to the floor.
- Squeeze hard at the top, then slowly return to the start. Don’t let gravity do the work on the way down.
4. Prone Rear Delt Raise on Flat Bench
Similar to the incline version, but performed lying flat on a bench. This offers a different angle of tension.
How to do it:
- Lie face down on a flat bench. Your chest should be near the top edge. Hold dumbbells with a neutral grip (palms in).
- Let your arms extend straight toward the floor.
- Raise the dumbbells out to your sides, maintaining that slight elbow bend. Lead with your elbows, not your hands.
- Pause at the top where you feel the strongest contraction, then lower slowly.
Building Your Dumbbell Rear Delt Workout
Now that you know the exercises, here’s how to put them together. A little goes a long way with these small muscles.
Frequency: Train your rear delts 2-3 times per week. You can do them on shoulder day or back day.
Volume: Start with 2-3 isolation exercises per session.
Sets and Reps: Aim for 3-4 sets of 12-20 reps per exercise. The high rep range ensures you use a light weight for good form.
Sample Workout Structure:
- Bent-Over Reverse Fly: 3 sets of 15 reps
- Incline Bench Rear Delt Fly: 3 sets of 12 reps
- Seated Bent-Over Fly: 2 sets of 20 reps (as a burnout)
Always warm up your shoulders with arm circles and band pull-aparts first. This gets blood flowing to the area.
Critical Form Tips and Mistakes to Avoid
Perfect technique is what separates good results from wasted time. Here are the key points to remember.
- Keep a Neutral Spine: Whether standing or seated, never round your back. Hinge at the hips and keep your chest up.
- Soft Elbows: Maintain a slight, fixed bend in your elbows throughout the movement. Don’t lock them out or flex them aggressively.
- Lead with Your Elbows: Think about pointing your elbows to the ceiling, not lifting with your hands. This better engages the rear delt.
- The Squeeze is Everything: At the top of the movement, consciously squeeze your shoulder blades together. Hold that peak contraction for a full second.
- Control the Descent: The lowering phase should take 2-3 seconds. This builds muscle and prevents injury.
The biggest mistake is going to heavy. If you see your self swinging or using your traps, the weight is definitly too much. Drop down and focus on the mind-muscle connection.
Integrating Rear Delts into Your Overall Routine
Your rear delts don’t exist in a vacuum. They work with other muscles. Here’s how to fit them into your weekly plan.
Option 1: Shoulder Day. Pair them with side and front delt exercises. Do your rear delt isolation work at the end of your workout.
Option 2: Back Day. Your rear delts are already involved in rows and pull-ups. Adding 1-2 isolation exercises at the end of your back workout is very efficient.
Option 3: Push/Pull/Legs Split. On your “pull” day, after your heavy rows and lat pulldowns, include 2-3 sets of a rear delt fly variation.
Listen to your body. If your rear delts are sore, give them time to recover before training them directly again. Overtraining a small muscle is easy to do.
FAQ: Your Rear Delt Questions Answered
Q: Why can’t I feel my rear delts working?
A: You’re probably using too much weight and engaging your upper back/traps. Drastically reduce the weight. Focus on the squeezing sensation at the top of the movement. Mind-muscle connection is crucial here.
Q: How heavy should the dumbbells be for rear delt flies?
A: Much lighter than you think. For most people, starting with 5, 10, or 15-pound dumbbells is perfect. It’s not about the weight, it’s about the quality of the contraction.
Q: Can I train rear delts every day?
A: No. Like any muscle, they need time to repair and grow. Training them 2-3 times per week with at least one day of rest in between is ideal.
Q: What’s the difference between a rear delt fly and a face pull?
A: Face pulls use a cable and rope, targeting the rear delts and rotator cuff with external rotation. Dumbbell flies are a pure abduction movement. Both are excellent, but dumbbells offer great convenience and isolation.
Q: Will training rear delts improve my posture?
A: Absolutely. Strong rear delts pull your shoulders back, counteracting the hunched-forward posture from sitting and too much chest training.
Final Recommendations for Success
Building impressive rear delts takes consistency and patience. They are a stubborn muscle group for many people.
Start light and master the form. Record yourself to check your technique. The progress will come.
Pair your training with good nutrition and adequate protein intake. This supports muscle growth and recovery from all your workouts.
Remember, the goal is isolation. If you follow the steps outlined here, you’ll develop stronger, healthier shoulders and a more balanced physique. The results are well worth the effort.