If you want a balanced, powerful-looking upper body, you can’t ignore your rear delts. Learning how to workout rear delts with dumbbells is key for both posture and strength. These muscles are crucial for shoulder health and a complete physique, yet they’re often undertrained. This guide gives you clear, effective isolation exercises to build them properly.
Many people focus on the front and side delts, leaving the rear heads weak. This imbalance can pull your shoulders forward, leading to poor posture and even injury. Dumbbells are perfect for fixing this because they allow for a natural range of motion and let you work each side independently. You can correct imbalances and really feel the muscle working.
How To Workout Rear Delts With Dumbbells
This section covers the core movements. The goal is to isolate the rear deltoid, which is responsible for pulling your arm backward and rotating it outward. Proper form is everything here. Using too much weight often means you’ll recruit your back and traps instead, missing the target.
Let’s break down the most effective exercises.
1. The Bent-Over Dumbbell Reverse Fly
This is the classic rear delt builder. It directly targets the muscle through a simple but demanding movement.
How to do it:
* Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
* Hinge at your hips until your torso is almost parallel to the floor. Keep your back straight, not rounded.
* Let the dumbbells hang directly below your shoulders, 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 moment, then slowly lower the weights back to the starting position.
Key Tips:
* Imagine you’re pouring water out of two bottles at the top of the movement. This external rotation enhances the contraction.
* Don’t use momentum. The movement should be controlled and deliberate.
* Choose a lighter weight than you think you need. It’s better to feel the burn in your rear delts than to swing heavy weights.
2. The Seated Bent-Over Rear Delt Fly
This varation removes the temptation to use leg drive. By sitting on a bench, you ensure the work comes purely from your shoulders and upper back.
How to do it:
* Sit on the edge of a bench with a dumbbell in each hand.
* Lean forward from your hips, placing your chest on your thighs. Your arms should hang down near your feet, palms facing each other.
* Keeping your torso still, lift the dumbbells out to your sides, leading with your elbows.
* Squeeze your rear delts hard at the peak, then slowly lower the weights.
Key Tips:
* Keep your head in a neutral position, looking at the floor.
* This is a strict movement. If you find yourself rocking, the weight is to heavy.
3. The Incline Bench Rear Delt Fly
Using an incline bench provides excellent support for your chest and core. This allows you to concentrate fully on the rear delt contraction without worrying about stability.
How to do it:
* 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.
* With a fixed slight bend in your elbows, raise the dumbbells in a wide arc out to your sides until your arms are parallel to the floor.
* Control the weight on the way down, feeling a stretch in your shoulders.
Key Tips:
* Don’t lift your chest off the bench. Stay in contact the entire time.
* This is a great exercise for really feeling the mind-muscle connection, which is vital for growth.
4. The Prone Rear Delt Fly on a Flat Bench
Similar to the incline version, this offers even more stability. It’s an excellent choice for beginners or anyone focusing on perfect technique.
How to do it:
* Lie face down on a flat bench. You may need to scoot forward so your chest is near the top edge.
* Hold the dumbbells with a neutral grip (palms facing each other) and let them hang toward the floor.
* Raise the dumbbells out to your sides, maintaining that slight elbow bend.
* Focus on squeezing the rear delts, not just moving the weight.
Common Form Mistakes to Avoid
Even with the best intentions, it’s easy to make errors. Here’s what to watch for:
* Shrugging: Your traps shouldn’t be the primary mover. Keep your shoulders down away from your ears.
* Using Too Much Weight: This is the number one mistake. It turns an isolation move into a messy, full-body swing.
* Rounding the Back: In bent-over positions, always maintain a neutral spine to protect your lower back.
* Bending the Elbows Too Much: Your arms should have a soft, fixed bend. Don’t turn the exercise into a row.
Building Your Routine
You don’t need to do all these exercises in one session. Pick 1-2 and perform them with high quality.
Sample Workout Integration:
* On Pull Day: Add 3 sets of bent-over reverse flies after your rows and pull-downs.
* On Shoulder Day: Perform 3 sets of incline bench flies after your overhead press and lateral raises.
Rep Recommendations:
For hypertrophy (muscle growth), aim for 3-4 sets of 10-15 reps. The weight should be challenging but allow you to maintain perfect form for all reps. The last few reps of each set should feel difficult.
The Importance of Mind-Muscle Connection
This is especially crucial for small muscles like the rear delts. Don’t just go through the motions. Visualize the muscle working. Feel it stretch and contract with each rep. Touch your rear delt with your opposite hand during a set to better feel the activation. This mental focus leads to far better results than mindlessly moving weight.
FAQ Section
Why are my rear delts not growing?
The most likely cause is using to much weight and poor form. You’re probably involving your traps and upper back too much. Lower the weight, slow down, and focus on squeezing the rear delt specifically. Consistency in your training and nutrition are also key factors.
How often should I train rear delts?
You can train them 2-3 times per week. Because they are a smaller muscle group, they recover relatively quickly. Just ensure you’re not training them intensely on consecutive days. Spreading the work across push and pull days is a smart strategy.
What’s the difference between a rear delt fly and a face pull?
While both target the rear delts, face pulls are typically done with a cable and also heavily work the external rotators of the rotator cuff. Dumbbell flies are a pure isolation movement for the rear delt. Both are excellent and can be used in tandem for complete development.
Can I build rear delts with just dumbbells?
Absolutely. Dumbbells are one of the best tools for it. They allow for a free range of motion and independent arm movement, which helps adress strength imbalances. The exercises outlined here are more than sufficient for significant growth.
My back hurts during bent-over exercises. What can I do?
Switch to a supported variation immediately. The incline bench or prone bench fly takes all pressure off your lower back. Always prioritize safety and comfort—there’s always an alternative exercise.
Building impressive rear delts takes patience and precision. By choosing the right dumbbell exercises, mastering your form, and applying consistent effort, you’ll see noticeable improvements in your shoulder width, posture, and overall upper body strength. Start light, focus on the squeeze, and the results will follow.