12 Rear Delt Dumbbell Exercises to Build Shoulders of a God

The posterior deltoids, or rear delts, do not get enough attention in most workout routines. That is a problem, because undertrained rear delts can hurt your posture, limit shoulder development, and leave your upper body looking incomplete.

This guide fixes that.

Below, you will find the 12 best rear delt dumbbell exercises to build muscle, improve shoulder strength, and create more balanced-looking shoulders. Dumbbells are especially effective here because they let you train the rear delts through multiple angles and body positions that are harder to replicate with a barbell.

If your goals are bigger shoulders, better posture, healthier joints, and stronger pulling strength, this is where to start.

Why Rear Delt Training Matters

Rear delt work is not just about aesthetics, although it definitely helps make your shoulders look fuller and more complete.

Well-trained rear delts also help with:

• Shoulder stability
• Upper back strength
• Better posture
• Balanced shoulder development
• Reducing the risk of overuse issues from too much pressing work

Most people already do plenty of front-delt-heavy exercises through pressing, push ups, and chest work. Rear delts usually need more direct attention.

12 Best Dumbbell Rear Delt Exercises

The key to getting the most from these dumbbell rear delt exercises is to focus on control, not ego. The rear delts respond best when you actually feel them working, rather than just swinging heavy weight around.

That means lifting with purpose, using a full range of motion you can control, and keeping momentum to a minimum. In most cases, lighter dumbbells done correctly will beat heavier dumbbells done sloppily.

Let’s get into the 12 best rear delt dumbbell exercises.

1. Side Lying Dumbbell Rear Delt Raise

When performing all exercises, but shoulder movements in particular, form is everything, so start with a lighter dumbbell. Also, if you're working out at home and don't have a bench, get creative. Push two chairs together, for example, and you're good to go.

How to do the Side Lying Dumbbell Raise:

• Lie on your side on a bench while bracing yourself with your inactive arm on the ground
• Start by holding the dumbbell with an overhand grip with your arm bent 90 degrees at the elbow so that your upper arm is parallel to the floor
• Raise your arm up by contracting your rear delt, keeping the dumbbell in a vertical position until your elbow is pointing towards the ceiling
• Slowly return to starting position
• Repeat for 3 sets of 8-12 reps

2. Dumbbell Incline Y Raise

If you're a fan of the Y raise, you may also like the standing IYT raise, as seen in these dumbbell arm exercises, filled with isolation moves not only for the shoulders but also biceps and triceps. You've got to love fully defined arm muscles to complement your rear delts.

How to do the Dumbbell Incline Y Raise:

• Set up bench at a 45-degree incline
• Lie down on the bench face first with your knees slightly bent and the balls of your feet on the ground
• Hold the weights with an overhand grip with your arms hanging straight under your shoulders
• Raise the weight up and out keeping your arms straight until they are fully extended
• Slowly lower to starting position
• Repeat for 2-3 sets for 8-12 reps

3. Dumbbell Incline T Raise

We can't forget the other portion of the IYT raise. Prepare to feel the backs of your shoulders burn.

How to do the Dumbbell Incline T Raise:

• Set up a bench on an incline of 30-45 degrees, get into position face down with feet on the floor behind you, knees bent
• Grab dumbbells with an underhand grip, letting them hang directly under your shoulders with arms extended
• Contract your shoulder blades bringing your arms out to the sides keeping your arms straight until they are parallel with the floor
• Slowly return to starting position
• Repeat 2-3 sets for 8-12 reps

4. Seated Dumbbell Rear Fly

Slow and steady movements are crucial for the seated dumbbell rear fly. Also keep in mind that for many of these exercises, this one included, lifting too heavy places you at a higher risk of injury.

How to do the Seated Dumbbell Rear Fly:

• Sit on the end of a bench with your feet hip width on the ground in front of you
• Hold dumbbells with neutral grip and lean forward keeping your back flat in a hip-hinged position
• Lower weights down toward the ground, keeping your elbows slightly bent, lift up and out to the side until your elbows are aligned with your shoulders
• Slowly lower to starting position
• Repeat 2-3 sets of 8-12 reps

5. Dumbbell Rear Lateral Raise with Head Support

Any head support will work, but make sure it's not an overly hard surface and that it enables you to keep your spine neutral when performing this exercise.

How to do the Dumbbell Rear Lateral Raise With Head Support:

• Set up bench on an incline
• Grab dumbbells using a neutral grip
• Hinge at the hips and bend forward placing your forehead on the bench
• Start with dumbbells hanging under you with elbows slightly bent
• Lift weights up laterally by contracting your rear delts
• Slowly return to starting position
• Repeat 2-3 sets for 8-12 reps

6. Incline Dumbbell Reverse Fly with Wrist Rotation

Wrist rotation in the incline dumbbell reverse fly helps you better line up the movement with the rear delts. As an added bonus, you will also involve the lateral shoulders during this lift.

How to do the Incline Dumbbell Reverse Fly With Wrist Rotation:

• Set up bench with an incline of 45 degrees
• Lie down face first, holding dumbbells with an overhand grip
• Lift weights out to the sides keeping your elbows slightly bent while rotating your wrists so that you end up holding the dumbbells with a neutral grip at shoulder height
• Slowly lower to starting position
• Repeat 2-3 sets of 8-12 reps

7. Dumbbell Rear Delt Pulls

Focus on mind-muscle connection with this exercise to ensure your rear delts are activated and working hard throughout the pulling motion.

Above, Coach Scott Viala demonstrates a chest-supported version of this.

How to do Dumbbell Rear Delt Pulls:

• Stand with your feet hip width apart
• Hold dumbbells with a neutral grip at your sides
• Contract your shoulders and squeeze your rear delts while lifting the weights straight up, bending your elbows until the weights are above your hips
• Slowly lower to starting position
• Repeat for 2-3 sets of 8-12 reps

8. Dumbbell Single Arm Bent Over Row

You can use a heavier weight with this exercise for those eager to lift heavy. Just make sure to use a mirror to ensure you aren’t rotating your torso during the movement.

How to do Dumbbell Single Arm Bent Over Rows:

• Hold a dumbbell with your left hand with a neutral grip
• Stand to the side of a bench then place your right knee on the bench under your hips bracing yourself with your right hand under your shoulder
• Keep a neutral spine and core engaged. Start with the dumbbell toward the floor with your scapula retracted
• Pull the weight up, bending your elbow until the weight reaches your side
• Slowly lower to starting position
• Switch sides
• Repeat 2-3 sets for 8-12 reps

9. Dumbbell Bent Over Rear Delt Fly

When performing the rear delt fly, focus on keeping your spine neutral and your torso nearly parallel to the floor. Move slowly so that the rest of your back does not start to take over.

How to do the Dumbbell Bent Over Rear Delt Fly:

• Stand with feet hip width apart
• Hold dumbbells with a neutral grip then hinge at the hips, bending forward until your torso is almost parallel with the floor
• Keep a neutral spine and elbows slightly bent, engage your rear delts to raise the weights up to shoulder height
• Slowly return to starting position
• Repeat for 2-3 sets of 8-12 reps

10. Dumbbell Bent Over Alternating Rear Delt Fly

Looking to make a hard move even harder? Turn it into a unilateral exercise by performing the rear delt fly one side at a time.

How to do the Dumbbell Bent Over Alternating Rear Delt Fly:

• Stand with feet hip width apart
• Hold dumbbells with a neutral grip then hinge at the hips, bending forward until your torso is almost parallel with the floor
• Keep a neutral spine and elbows slightly bent, engage your rear delt to raise the dumbbell up to shoulder height
• Slowly return to starting position and repeat with the other arm, alternating sides
• Repeat for 2-3 sets of 8-12 reps

11. Single Arm Dumbbell Reverse Fly with Support

Any support will work here, but make sure it is sturdy. Performing unilateral exercises ensures your rear delt is doing the work, which is great for muscle hypertrophy.

How to do the Single Arm Dumbbell Reverse Fly With Support:

• Set up an incline bench at almost a 90-degree incline
• Stand behind the bench with feet hip width apart holding a dumbbell with an overhand grip
• Hinge at the hips and reach up to brace yourself on the bench with your inactive arm
• With your elbow slightly bent and the weight under your chest, contract your rear delt to raise the weight up and out to your side until your elbow is level with your shoulder
• Slowly return to starting position
• Switch sides
• Repeat for 2-3 sets of 8-12 reps

12. Dumbbell Seated Bent Over Rear Delt Row

When performing exercises like this one, as you retract your shoulder blades, imagine pinching a pencil between them to help you focus on the movement. Small adjustments like shoulder retraction can make a big difference.

How to do the Dumbbell Seated Bent Over Rear Delt Row:

• Sit on the end of a bench with feet hip width apart
• Hold dumbbells with an overhand grip then bend forward keeping your back straight
• Start with your arms straight and weights behind your legs, retract your shoulder blades, lifting the weight straight up while bending at the elbows until the weights reach just past your knees
• Slowly lower to starting position
• Repeat 2-3 sets for 8-12 reps

How Do You Hit The Rear Delts?

The best way to target the rear delts is with movements that place the shoulder into horizontal abduction, extension, or external rotation.

In plain English, that means exercises where your arms move out, back, or slightly behind the body under control.

Two especially useful movement patterns are:

• Shoulder horizontal abduction – think reverse fly or face-pull style mechanics
• Shoulder extension – think row variations where the elbow travels back

That said, most upper-body pulling exercises will involve the rear delts to some degree.

You can perform rear delt work from a variety of positions, including:

• Standing
• Bent over
• Seated and bent over
• Chest-supported
• Side-lying

Above, you saw a variety of these body positions in the 12 dumbbell exercises.

3 Bodyweight Rear Delt Exercises

You can also target your rear delts at home with bodyweight exercises or simple household items like a towel. When training without equipment, the goal is still the same: move the shoulder through the rear delt’s primary functions.

Here are three bodyweight posterior shoulder exercises.

1) Crab Bridge

If you find this exercise hard to do, you may need to work on your shoulder mobility first.

How To:

• Get into reverse plank position facing up with feet stacked under your hips and arms under your shoulders, palms to the floor pointing forward
• Engage your core, keeping your back straight and hips up
• Hold the position for 30 seconds
• Repeat 10 reps
• Repeat for 2-3 sets of 10 reps

2) Forearm Plank Up & Downs

Not only do your shoulders get a workout, but so does your core.

How To:

• Get into plank position on your forearms
• Drop your shoulders slowly
• Contract rear delts and shoulder blades, bringing yourself back to plank position
• Repeat for 2-3 sets of 15 reps

3) Reverse Iron Cross

Your shoulders will feel the burn with this bodyweight exercise. The best part is you can do it almost anywhere you have enough room to lie down.

How To:

• Lie down on your back with your arms stretched out to the sides and knees bent with your feet on the floor
• Push into the ground with your forearms while contracting your rear delts, bringing your torso off the ground
• Slowly lower back to starting position
• Repeat 2-3 sets of 10 reps

What Is the Rear Delt?

The posterior deltoid, also called the rear delt, is the back portion of the three-headed deltoid muscle.

The deltoid sits over the shoulder joint and creates the rounded contour of the shoulder. It has three portions:

• Anterior deltoid – front of the shoulder
• Lateral deltoid – side of the shoulder
• Posterior deltoid – back of the shoulder

The rear delt plays a major role in upper-body pulling, posture, and shoulder stability.

Shoulder Anatomy

Before getting into more rear delt training principles, it helps to understand the three parts of the deltoid:

• Anterior Deltoid: Located on the front of the shoulder and upper arm, this muscle helps the shoulder rotate inward and flex forward. Exercises like front raises and pushups target the front delt.
• Medial/Lateral Deltoid: Found on the side of the upper arm, the side delt helps abduct the arms in exercises such as lateral raises.
• Posterior Deltoid: Located at the back of the shoulder and upper arm, the rear delt helps with horizontal abduction, extension, and external rotation. It also helps maintain upright posture.

Function of the Rear Delt

The rear delt helps move the shoulder in three main ways:

• Horizontal abduction
• Extension
• External rotation

It also helps stabilize the shoulder during pressing and pulling movements. This is one reason why stronger rear delts can improve both performance and shoulder health.

Benefits of Performing Rear Delt Exercises

Performing rear delt exercises with dumbbells comes with several benefits beyond just adding muscle to the back of your shoulders.

• Better Posture: A lot of modern life pulls us forward, whether it is sitting at a desk, driving, or looking down at a phone. Stronger rear delts help counterbalance that forward posture.
• Stronger Shoulders: Strong rear delts improve shoulder stability and support compound lifts like overhead press, deadlift, and bench press.
• Reduced Risk of Shoulder Problems: Rear delt work helps balance out all the pressing and front-delt-heavy training most people do.
• Improved Looks: Bigger rear delts add width, depth, and a more complete shoulder shape.

Don't leave any gains on the table, make sure you get enough protein!

Why You Should Do a Rear Delt Stretch

Just as rear delt exercises matter, it is also important to stretch your deltoids to maintain good shoulder motion and reduce feelings of stiffness.

Stretching helps improve circulation and keeps the muscles feeling looser and more mobile, especially if you spend a lot of time lifting, sitting, or typing.

You should stretch all three deltoid heads over time, but here are a few stretches that specifically help the rear delts.

How To Perform a Posterior Deltoid Stretch

1) Crossover Arm Stretch

Stand up straight then relax your shoulders. Reach one arm across your chest and hold it at the upper arm with your other hand. Gently pull across your chest as far as comfortable. Hold this for 30 seconds. Switch sides. Repeat 2-3 times.

2) Sleeper Stretch

Lie down on your side with your lower arm bent at the elbow at 90 degrees, forearm perpendicular to your body. Using your other arm, gently push your arm down as far as comfortable. Hold the position for up to 30 seconds. Switch sides. Repeat 2-3 times.

3) Lying Down Horizontal Abduction Stretch

Lie face down on a bench or bed with one arm hanging off to the side. Begin with your arm hanging straight down then raise it to the side until reaching eye level. Switch sides. Repeat 2-3 sets of 10 reps.

Rear Delt Release with Massage

Trigger point therapy or myofascial release may help relieve feelings of tightness in the posterior shoulder. All you need is a massage ball or another semi-hard ball.

By targeting tight areas, you may be able to reduce discomfort and improve how the shoulder feels moving through daily activity or training.

Note: This self-massage can also be performed lying down on the floor in the same manner.

How to:

• Stand with your back to the wall
• Place a massage ball behind your upper back on your rear delt just next to your armpit
• Lean into the ball, moving in small circles for 30-60 seconds
• Repeat 2-3 times

Looking for more information on alleviating stress in the neck and shoulders? Check out our article: How to Release Neck and Shoulder Tension!

What Causes Posterior Deltoid Pain?

The most common causes of rear delt pain include overuse, muscle strain, accidents, or tendon irritation. It is common in people who lift heavy items or athletes who repeat shoulder motions frequently.

Symptoms of Posterior Deltoid Pain

Posterior shoulder pain can show up in different ways, but it is often felt when lifting the arm or reaching behind the body.

Deltoid strain severity is often described in three grades:

• Grade 1: Mild strain with pain, tightness, and minimal swelling. Range of motion is only mildly affected.
• Grade 2: More noticeable pain, swelling, and reduced range of motion.
• Grade 3: A more serious tear that can strongly limit movement.

Important: If you have significant pain, weakness, swelling, or trouble moving the shoulder, it is smart to get checked by a qualified medical professional rather than guessing your way through it.

Rear Delt FAQs

Still have questions about rear delt training? Let’s clear them up.

Are Dumbbell Rows Good for Rear Delts?

Yes, dumbbell rows are a solid exercise for the rear delts, especially when you control the rep and avoid twisting through the torso.

What Is the Fastest Way to Build Rear Delts?

The fastest way to build your rear delts is to consistently perform exercises that specifically target them. Pulling exercises help, but more isolated rear-delt movements usually do a better job of emphasizing the muscle.

Do Rear Delts Make You Look Bigger?

Yes. Well-developed rear delts make your shoulders look rounder and fuller, which contributes to a broader upper-body look.

Are Rear Delts Back or Shoulders?

Rear delts are a shoulder muscle, even though they are located on the back side of the body.

How Can I Hit My Rear Delts at Home?

You can use bodyweight exercises, light dumbbells, bands, or even household items to train your rear delts at home.

Is the Posterior Deltoid Important?

Yes. The posterior deltoid is important for posture, shoulder balance, and long-term shoulder function.

Do Push Ups Work Rear Delts?

Not much. Pushups mainly train the chest, triceps, and anterior delts.

Do Pull Ups Hit Rear Delts?

Yes. Pull-ups do involve the rear delts, especially as part of the larger upper-back and shoulder complex.

Rear Delt Dumbbell Exercises: Final Takeaways

If you want bigger, healthier, more balanced shoulders, rear delt training cannot be an afterthought.

Using dumbbells is one of the best ways to isolate and grow the rear delts because they give you more freedom to find angles and positions that actually let you feel the muscle working.

Pick a few of the exercises above, train them consistently, and focus on controlled reps instead of sloppy heavy weight. Your posture, shoulder health, and overall upper-body look will all benefit.

Now that you know the best posterior delt exercises, make sure you are also hitting your front and lateral delts with the Best Front Delt Exercises and Best Side Delt Exercises. Looking for a killer shoulder workout? Check out The Ultimate Dumbbell Shoulder Workout.

References

1. Piveteau É, Guillot A, Di Rienzo F. New insights on mind-muscle connection: Motor imagery concomitant to actual resistance training enhances force performance. J Sci Med Sport. Published online March 14, 2025. doi:10.1016/j.jsams.2025.03.005 https://pubmed.ncbi.nlm.nih.gov/40216565/
2. Campos YAC, Vianna JM, Guimarães MP, et al. Different Shoulder Exercises Affect the Activation of Deltoid Portions in Resistance-Trained Individuals. J Hum Kinet. 2020;75:5-14. Published 2020 Oct 31. doi:10.2478/hukin-2020-0033 https://pubmed.ncbi.nlm.nih.gov/33312291/