Whether it's a stubborn area by nature or just lack of training, these eight tips will help you balance and prioritize your delts. You'll need to start adding dedicated exercises and make strategic decisions about how to beef up your rear delts. Follow this tempo: 2 seconds up, 2 seconds at the top, 4 seconds down and 1 second at the bottom. A key thing to remember with training your shoulders in general, is that mobility is key. Changing the angle of pull on cable exercises is as easy as moving the pin, and it allows you to slightly alter the recruitment pattern among the muscle fibers. Their is many variations for shoulder press, but the most common is a barbell and dumbbell shoulder press exercise. They will show you the right technique to ensure you get the best out of these exercises. Only this way your rear deltoid muscle will be up to the challenge. Place a small bend in your elbows and lock this position throughout the fly. Grab a pair of weights and start cranking out those reps. Immediately get off the bench and do the same exercise from the standing, bent-over position. This rear deltoid workout routine maximizes posterior delt growth by making it a priority. Try to keep your forehead in contact with the bench or floor. Dumbbell shoulder workouts is a great way to stabilize delts and shoulder traps. Muscles worked: shoulder girdle, posterior, and middle deltoids Hold a pair of dumbbells, keeping your palms facing each other. Part of the shoulder being trained: Anterior deltoid exercise. Pro tip: Think about pulling the cables as far away from your body as possible. These are ways of adding intensity to your rear deltoid workouts without changing the exercises or weights, though you can do that too! The Best Dumbbell Exercises for Shoulders | Livestrong.com Pro tip: Don’t lift your head and torso at the end of the movement (when your arms are in front of you). You just don't want to work them in the exact same manner, so choice of equipment and rep target become important. If you did bent-over lateral raises with dumbbells first, try standing cable reverse flyes or high pulls on the cable. Exercise 1: Rest-Pause. Start with both arms behind you, by your sides with your shoulder blades retracted and palms facing the ground. Stand with your feet hip-width apart, holding a dumbbell in each hand with your arms at your sides. And many rowing motions do just that with the rear delts. Use no attachment, you will be holding onto the balls above the clips. In addition to some specialized shoulder exercises, you’ll also approach each set with a specialized method of doing the reps. This is another exercise that primarly works your back in tandem with your rear delts. How to do. Lying one-arm lateral raises. One option is to do a rear-delt single-joint isolation exercise before working the middle and front delts. Your rear deltoids are the ones you cannot see when you look in the mirror. If you're still having trouble, do the movement on the pec deck machine, which better locks your elbows in the correct position. To achieve balanced muscle development, enhanced performance, and fuller looking shoulders, you need to target all three muscles. Size matters. There are many exercises that are claimed to work your rear deltoids. You will need an Olympic barbell to complete this exercise. Rather than duplicating the rear-delt exercises you do in each of your workouts, the better approach would be to vary them. Your palm should be facing you. Maintaining this angle at the wrists, row the dumbbells upwards until your upper arms are parallel to the ground. Have a dumbbell in the hand of your top arm and rest it on your side with a 90-degree bend in your elbow. Instead, it’s vital that you both choose the right rear delt exercises and perform them in a way that maximally activates the rear delts. ... Posterior deltoid or Rear deltoids: This muscle is located on the backside of the shoulder. Dumbbell exercises provide an easy and effective way of targeting every major muscle groups in your body. This post may use affiliate links. I’m about to go over seven of the best side delt exercises that will seriously increase your bulk – and overall strength – if you do them consistently. If nothing else, you can get plenty of ideas from BodySpace users and the many articles on Bodybuilding.com. If you still want to up the ante, by all means add a dropset to the end of that. You start and end the workout with posterior delt emphasis, while still giving the necessary attention to the anterior and middle delt. Perform a raise, as you would with a dumbbell, pulling the cable until your arm is parallel to the floor. For this exercise, you need a high bench or an elevated bench as to allow for the full range of motion. Do these exercises should You Prefer to work out with weights: 1. The military press is one of the simplest, most basic workouts in the world. Incline bench rear deltoid raise; All exercises listed above target the posterior deltoid directly. Stand with your feet shoulder width apart and a stable core. Also consider making slight adjustments to your existing exercises. Hold for a second and return to the starting position. Many top bodybuilders already use this approach. The study conducted by ACE showed that the dumbbell shoulder press was one of the best exercise to target the anterior/ front part of the deltoid. Dumbbell Rear Delt Fly . Brian Ward is a fitness writer, founder & editor of TheWorkoutDigest. Have a dumbbell of a suitable weight in each hand. He has been a contributor for several health and fitness publications, including WealthyGorilla.com, MuscleAndBrawn.com. However, there are other movements that train the rear delt indirectly. It increases strength and mobility through your rotator cuff and helps prevent injury. 3. Browse through the various dumbbell exercises for shoulders below: Palms-In Shoulder Press Back Supported Palms-In Shoulder Press Palms-In Alternated Shoulder Press Seated Palms-In Alternated Shoulder Press Shoulder Press Seated Shoulder Press Back Supported Shoulder Press Lateral Raise … Do tell in the comments section below! So you must include this compound exercise in your workout to build and strengthen your front delts. Make sure you are rotating through exercises over a 4 to 6-week period and providing your rear delts with new and challenging movements and weights to keep progressing. (Interested in buying your own barbell, check out this guide). 7 of the Best Rear Delt Exercises for Size and Strength. Take the dumbbells, sit on the edge of the bench, and tilt the body forward. Multijoint exercises recruit a number of secondary, assistance muscles. This is one of those items top-level bodybuilders know about but few less-experienced bodybuilders understand because oftentimes they're so preoccupied with segmenting workouts purely by body part. This fact, combined with the way in which most of us prioritize training our pecs, is the reason we have nicely built front and middle deltoids, but for the most part, disappointing rear delts. A lot of rear delt exercises are done with the wrong form. A list of rear deltoid / posterior deltoid exercises: Bent-Over Cross Cable Laterals Focusing on the rear (posterior) deltoids, bent-over cross cable laterals make use of the cable machine by starting with the arms crossed in front of the body, then using the rear deltoid … For optimal results, try manipulating several variables so that the rear delts are being worked in multiple ways. Workout Directions. This is a powerful strength exercise that will get the back of your shoulders feeling the burn! 2. As an Amazon Associate I earn from qualifying purchases. The information and dumbbell exercise illustrations below are for dumbbell exercises that are grouped by main muscle groups. Firstly, it’s easier to get into an optimal position for isolating your rear deltoids. Your palms should still be facing the ground. Now you've got no excuses. Shoulders are sensitive! Note, for optimal shoulder health and performance, it is important to include a range of movements and equipment in your shoulder workouts. Any and all words on TheWorkoutDigest.com are not represented by CrossFit, Inc. Sitemap | Earnings Disclaimer | Terms & Privacy Policy, Dumbbell Rear Delt Flye - The Proper Lift - BPI Sports, MuscleDog.com Presents: Seated Arnold Press, Lying Dumbbell Rear-Delt Row (Bigger Shoulders Series- Week 3: Workout 5), Build Your Rear Delts with this Secret Barbell Movement, Barbell Rear Delt Row - Shoulder Exercise - Bodybuilding.com, How To Do A SINGLE ARM BENT OVER BARBELL REAR DELT RAISE | Exercise Demonstration Video and Guide, KG Bent Over Single Arm Cable Rear Delt Fly. Your rear deltoids are a hard muscle to hit, but these five shoulder exercises, courtesy of Samuel Chan, will give these small muscles an excellent workout. Another great time to work on your posterior deltoids is at the end of your back and biceps workout, after having done the bulk of your rowing movements. In this article, I’ll be focussing on exercises for the posterior part of your deltoids. Set each side of the cable on the highest setting/above your head. Below you will find a selection of exercises for your rear deltoids, including descriptions, explainer videos and recommended repetition ranges! People tend to place a lot of focus on their front and middle deltoids, but their rear deltoids are overlooked. Alas, imbalance among the three deltoid heads can lead to significant rotator cuff problems down the road. The muscle group that forms your shoulders is made up of three main muscles. Dumbbell shoulder presses will also activate the middle and rear delt. Set up a bar on a rack at hand height if you’re standing up straight with your hands by your sides. Advanced techniques refer to techniques such as pause reps, drop sets and supersets. To offset any weakness in the backs of your shoulders — and develop those enviable shoulder caps — Openfit fitness expert Cody Braun recommends following a program with a 2:1 ratio of pulling to pushing exercises. You should be in a deadlift position, but with the bar behind you, rather than in front of you. You may see people working on their delts at the gym mostly creating momentum and taking away tension from the muscle. Because you're able to generate a bit of momentum through your knees and hips, you can keep the set going, intensifying the burn. A non-conventional, but very effective exercise for strengthening and conditioning your posterior deltoids. Brace your feet to stabilize your body. Seated Bent-Over On An Incline Bench. Cross the cables over one another, holding the left in your right hand and right in your left hand. Much lighter resistance is required as Dumbbell Bent-over Row. Don’t forget to check out the video links provided in the exercise descriptions, above. This is where the best rear delt exercises come in. Single Arm Dumbbell External Rotations, 3. That's why it's important to remember that many exercises—especially multijoint ones—are lousy at isolating particular muscle groups. To work your side delts, ditch the barbell and use a pair of dumbbells. Your other arm can be on your hip or behind your back. 3 sets x 10 reps (30-second rest in between sets) Wide-grip inverted row The best rear deltoid exercises need to be done with a large (12-15) number of repetitions, do not hesitate to use very modest working weights for this. It is similar to a basic row, but targets the upper back and delts more effectively. Although this exercise works several upper body muscles, it focuses on your rear (posterior) deltoids. Lie on the floor or a flat bench, face down. So why not add one or two dedicated rear-delt exercises at the end of your back workout to finish the job? Make this one your go-to for hitting your posterior delts hard! Raise your arms until they are parallel to the ground and pause for a second before returning to starting position. They are great for both muscular endurance and hypertrophy. With all the attention you've paid to building up your pecs, your front delts are probably quite jacked. Hinge forward at the hips with a slight bend in the knees until your torso is parallel to the ground. But, here’s an effective rear delt workout you should try… Dumbbell seated rear delt raise. As you complete the lift, try to keep your chest pressed against the pad to reduce momentum. Ready for an intervention? The shoulder press can be done standing or seated. 4. Bent over dumbbell rear delt row. But because that exercise does a much better job building the front and middle delts—depending on whether you lower the bar in front of or behind your head—you need to hit your rear delts immediately after to bring them up. Think about how you do reverse flyes on the pec deck machine. Here's a rear-delt finisher that's super-intense: Grab a pair of dumbbells and sit at the end of a flat bench. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Incline bench bent-over dumbbell lateral raise, Head-supported bent-over dumbbell lateral raise, With dumbbells while standing in the bent-over position, With your head pressed into a bench to reduce body English, On an incline bench set to about 60 degrees. Have a dumbbell in each hand hanging down either side of your bench, in neutral position. And to further the illusion of a small waist, you're probably doing all kinds of middle-delt moves too. Unilateral (one-arm) versions allow greater range of motion and intensity. The rear delt row allows you to get maximum activation in the rear delt because your arm is extended behind your body, but it didn’t make the cut for my #1 best dumbbell exercise for rear delts. Your rear delts are already getting a heckuva workout on back day. Do you have a favorite posterior deltoid exercise? Benefits: One of the best front deltoid exercises, this targets the muscle’s anterior (frontal) head. Let’s go! This exercise will act as your primary compound movement for the shoulders. Another challenging take on the traditional rear deltoid dumbbell raise, but this time with a cable machine. As long as you work enough rest days in and pay attention not to train back and shoulders on consecutive days, this approach can work because the rear delt isn't a particularly large head. For an extra challenge, try doing a giant superset consisting of 3 exercises, with the last one being a “finisher exercise” that you do until failure, rather than for a set amount of repetitions. You should have a slight bend in your knees. Dumbbell exercises for shoulders target the inner, outer and rear deltoid muscles as well as the trapezius. Get creative. The main two functions of them are to pull your arms backwards and facilitate lateral rotation. 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