The posterior deltoids or rear delts don’t get enough love in most people’s workout routines. We’re here to change that with the 12 best rear delt dumbbell exercises to put on size and gain strength.
Using dumbbells to work the rear delts allows you to really target the muscle in various body positions and hand positions that would be impossible to do with a barbell.
Read on if you want to increase your shoulder strength, improve your posture, reduce your risk of shoulder injury, and look better all around.
12 Best Dumbbell Rear Delt Exercises
The key to doing these dumbbell rear delt exercises is to really focus on contracting the muscle and squeezing the shoulder blades together - mind-muscle connection is real so use it!¹
We picked dumbbell rear deltoid exercises that will isolate the muscle so there’s no need to use very heavy weights.
You should work with a weight that will exhaust the muscle but not compromise from where you can injure yourself. You should lift the weights slowly and with purpose!
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 high 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 (ouch!) 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 enables you to activate your rear belts. And as an added bonus, you're also going to work your lateral shoulders during this movement. Since your lateral delts play a huge role in bolder shoulders, this is one effective exercise!
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 writs 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 dents 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:
- Standing 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
- Keeping a neutral spine and core engaged. Start with the dumbbell towards 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 parallel to the floor. Move slowly through this exercise so that the rest of your back doesn't 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 the hinge at the hips bending forward until your torso is almost parallel with the floor
- Keeping 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, performing the rear delt fly movement 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 the hinge at the hips bending forward until your torso is almost parallel with the floor
- Keeping a neutral spine and elbows slightly bent, engage your rear delt to raise the dumbbell up to shoulder height
- Slowly return to starting position repeat with 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 just make sure it's sturdy and won't topple over on you. Performing unilateral exercises ensures your rear delt is doing all the work, 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 a 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 your shoulder blades to really help you focus on the movement. Small adjustments like shoulder retraction can make all the difference in your lifts!
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
- Starting 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
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How Do You Hit The Rear Delts?
It’s essential to include rear delt specific exercises to optimize your shoulder growth. When looking at traditional shoulder exercises, such as the shoulder press, bench press and lateral raise, they get less activation compared to your other two deltoids.²
The best way to target the rear delts is by frequently including exercises that have you perform;
-
Shoulder Horizontal Abduction- Occurs when the arms are lifted and then move behind the body – think a reverse fly or face-pull.
-
Shoulder Extension- Occurs when the arm moves back near the body – think dumbbell rows.
WIth that said, all upper body pulling movements are going to hit your rear delts.
You can perform these movements from multiple decisions including;
-
Standing Up
-
Bent Over
-
Sitting Down And Bent Over
You can even target the rear delts with dumbbells by lying on your side while externally rotating at the shoulder or lying face down then externally rotating the shoulder or bringing your arms up and away from your body.
Above, you saw a variety of body positions displayed in the 12 dumbbell exercises.
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3 Bodyweight Rear Delt Exercises
You can also target your rear delts at home with bodyweight exercises or using items found in every household like a towel. You will want to keep in mind the function of the rear delts so that you can target them without equipment.
Take a look below for 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 of 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 you 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? You can pretty much do it anywhere where you have enough space 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 deltoids A.K.A the rear deltoids are the rear muscle of the three-headed deltoid muscle. The deltoid muscle is triangular shaped, getting its name from the location posterior or back and the Greek letter delta, as it’s shaped like a triangle.
It lies over the glenohumeral joint creating the rounded curve of the shoulder. The origin of the rear delt is at the inferior border of the scapula and it inserts on your upper arm bone.
Shoulder Anatomy
Before we get into the dumbbell exercises for the rear delts we should cover the shoulder muscles. The shoulder is comprised of three main muscles:
- Anterior Deltoid: Located on the front of your shoulder and upper arm this muscle enables the shoulder to rotate inwards. Exercises like front raises and pushups target the front delt.
- Medial/Lateral Deltoid: Found on the side of your upper arm, the side delt helps us to abduct our arms in exercises such as lateral raises.
- Posterior Deltoid: Located at the back of the shoulder and upper arm, the rear delt enables us to laterally rotate and extend our arms. Rear delts help to keep an upright posture so that you're not hunched over and are also activated in movements like reverse flys where the arms are moving behind the body.
Function of the rear delt
The main function of the rear delt is the action of moving the shoulder in horizontal abduction where the shoulder is internally rotated or shoulder extension when extending the arms behind the hips.
It is also responsible for external rotation of the shoulder. The rear delts are involved in many pulling exercises and it acts as a stabilizer during pressing movements like the overhead press.
Benefits of Performing Rear Delt Exercises
Performing rear delt exercises with dumbbells has a number of benefits such as gaining strength and muscle mass and improving bone density in the shoulder.
Here's a look at a few other benefits of doing posterior shoulder exercises:
- Better Posture: We spend so much of our time these days either sitting for too long staring at screens with our heads down looking at our phones or hunched over at our desk working (playing) on the computer. By strengthening your posterior shoulders, you will tighten up your upper back and help to straighten up your posture.
- Stronger Shoulders: Stronger rear delts enhance the power of your shoulders in general giving you more stability and power when performing compound lifts such as overhead press, deadlift or bench press. Strong rear delts can also boost bodyweight exercises such as dips and pushups.
- Reduce Risk of Shoulder Injury: Working the rear delts will help to strengthen your shoulders and add muscle therefore lowering the risking of rotator cuff injuries. Many exercises for your posterior shoulder, especially with dumbbells, also require lighter weights so if you perform them with proper form then you don’t have to worry so much about injury due to pushing heavy loads.
- Improved Looks: Training your posterior delts can have positive effects on the overall look of your upper body. Filling out your shirt and straightening your upper back and posture can create a look of confidence.
Why You Should Do A Rear Delt Stretch
Just as the above exercises are crucial, it’s also important to stretch your deltoids to reduce risk of injury and to lower the chances of experiencing shoulder pain or rear delt pain.
Stretching your muscles will help to improve blood flow and circulation to the muscle tissue keeping them loose and flexible
You should stretch all your deltoids evenly but for this article’s sake here are a few stretches for the rear delts.
How To Perform A Posterior Deltoid Stretch
Looking for a few great stretches for your posterior shoulder muscle? You've come to the right place!
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 and with your lower arm bent at the elbow at 90 degrees with your 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 down face first 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 can help to alleviate pain or tightness in the posterior shoulder muscle. All you need is a massage ball or another type of semi-hard ball to massage out the trigger points causing your pain.
By targeting the trigger points, you can release some tension and pain stored in the muscle.
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 cause of rear delt pain is overuse, muscle strain, accident or tendons issues. People lifting heavy items or athletes where there are repetitive movements of the shoulder.
Symptoms of Posterior Deltoid Pain
Symptoms of posterior shoulder muscle pain can present in a number of ways but usually is felt when lifting the arm. This pain or tenderness can be the result of muscle strain or tears.
Muscle strain severity is on a scale with three grades. Deltoid pain can be categorized in the following ways:
- Grade 1: A mild strain that is characterized by pain, muscle tightness and minimal swelling. Range of motion isn’t affected too much at this point.
- Grade 2: Limited range of motion, more intense pain and swelling is present. Lifting your arm will cause pain especially doing pushing movements such as overhead press or bench press.
- Grade 3: A muscle tear that usually inhibits movement due to serious pain, swelling or muscle gap.
Prepare to maximize your gains with our exclusive 12-week hypertrophy training program. Choose between a 4 or 5 day training split and gain 2-12 pounds of muscle over 90 days...
REAR DELT FAQS
Any remaining questions regarding exercises for your rear belts? Let's answer them here!
Are Dumbbell Rows Good For Rear Delts?
Yes, dumbbell rows are a great exercise to strengthen the rear delts. Dumbbell rows are great because you can focus on lifting with one arm at a time while keeping your body supported with your other arm.
What Is The Fastest Way To Build Rear Delts?
The fastest way to build your rear delts is to do isolation exercises that specially target them.
While it’s true that pulling exercises like lat pull downs and seated rows hit the rear delts, it has been proven with EMG data that more isolated movements like reverse fly on the pec deck recruit and activate the rear delts at a much greater rate.
Do Rear Delts Make You Look Bigger?
Yes, strong muscular rear delts will make you look bigger. Having large, wide shoulders can make your upper frame bigger. Large rear delts will add to the coveted inverted triangle look that many people are after when weight training.
Built rear delts will also improve the symmetry to your upper body providing the balance between your chest and upper back.
Are Rear Delts Back Or Shoulders?
Although the rear delts are located on the posterior or backside of your body they are considered a shoulder muscle. The rear delts make up one third of the deltoids, the triangular shaped muscle that covers the shoulder.
In many pulling movements the rear delts are engaged so when you do back exercises like pull-ups or lat pulldowns your rear delts will be worked.
How can I hit my rear delts at home?
You can use bodyweight exercises or household items, like a towel, to target your rear delts.
Is The Posterior Deltoid Important?
Yes, the posterior deltoid is extremely important to keep your shoulders healthy and in good working condition. Rear delts have become increasingly important as society spends more and more time hunched over in front of a computer or looking down at phones.
This hunching can lead to serious posture problems, shoulder and back issues and increases risk of injury. Strengthening the rear delts can help to counterbalance these problems.
Do Push Ups Work Rear Delts?
Pushups are one of the best bodyweight exercises you can do but unfortunately they don’t work the rear delts. The anterior deltoid or front delts get worked the most while doing pushups.
Do Pull Ups Hit Rear Delts?
Yes, pull-ups hit the rear delts along with a number of other muscles in your back, arms and shoulders. Many of the major muscle groups in the upper body are recruited to perform pull-ups properly.
If you want to increase the load on the rear delts and work them more while doing pull-ups then you should opt for wide grip pull-ups. Wide grip pull-ups put more emphasis on the deltoids in general compared with regular grip.
Rear Delt Dumbbell Exercises: Final Takeaways
Isolating your posterior delts with dumbbells is one of the best ways to build your rear delts fast. Try to focus on incorporating some rear delt specific exercises into your training routine.
The benefits of training the rear delts can't be overstated, so go grab yourself a few dumbbells and get to work. We promise, your shoulders will appreciate it!
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
- 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/
- 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/
Kiel DiGiovanni
Author