The Top 7 Dumbbell Rear Delt Exercises of All time

Train your rear delt at home with the best dumbbell exercises. Check out the list of best rear delt dumbbell workouts with how-to instructions that strengthen your posterior delt at home.

The deltoid is basically three-headed muscles; front, medial and rear deltoid. And to build stronger and bigger shoulders, you need to hit them all.

I’ve already written a separate article on complete dumbbell shoulder exercises and bodyweight shoulder workouts that you may like. But if you’re looking only for the best rear delt exercises that you can do with dumbbells at home, you’ll find this post useful.


1. Dumbbell Rear Delt Raise Exercises

When it comes to targeting your rear deltoid with dumbbell exercises, you get more than a couple of DB rear delt raise workouts, such as seated bend-over rear delt raises, standing DB bent over raises and bent-arm lateral raises.

Below, you’ll see how to do them one by one exercise with stepwise instructions.


1a. Seated Bent-Over Rear Delt Raise

Difficulty level: Beginner

Focus: Strength and Muscle Building

How to:

  1. Sit on the edge of the bench, holding one dumbbell in each hand with a neutral grip, feet flat on the ground.
  2. Keep your arms straight beside your legs with your palms facing inwards.
  3. Slightly lean your torso toward your thighs but maintain a flat back. This is your starting position.
  4. While maintaining a slight bend in your elbows, raise the dumbbells out to the sides until you feel a full contraction in your rear delts.
  5. Pause for a moment and then lower the dumbbell to the start. That’s one rep.
  6. Repeat for the desired number of sets and repetitions.

1b. Standing Rear Delt Dumbbell Raise

Difficulty level: Intermediate

Focus: Strength and Muscle Building

How to:

  1. Hold one dumbbell in each hand with a neutral grip.
  2. Stand upright with your feet shoulder-width apart,
  3. Slightly bend your knees and hinge forwards from your hips to lower your trunk.
  4. Keep your arms straight underneath your chest (but do not lock your elbows) with your palms facing each other. This is your starting position.
  5. Inhale, and raise the dumbbells outwards until they reach your shoulder height. While raising the dumbbells, bend your elbows a bit.  
  6. Squeeze your shoulder blades at the top and then lower the dumbbell to the start. This is your one repetition.
  7. Maintain a tight core and flat back during the movement.
  8. Do three sets of 8-12 repetitions each.

1c. DB Bent Arm Rear Deltoid Raise Workout

Difficulty level: Intermediate

Focus: Strength and Muscle Building

How to do dumbbell bent arm lateral raises:

  1. Grasp a pair of dumbbells with both hands with a neutral grip.
  2. Stand straight in the shoulder-width stance.
  3. Bend your elbows so your forearms parallel to the ground. And keep the dumbbells in front of you, palms facing each other. That is your starting position.
  4. With squeezing your shoulder blades, bring your elbows outwards until your upper arms parallel to the floor.
  5. Pause at the top and then reverse the movement to the starting position. That is your one rep.
  6. Repeat as many times as you like and do at least two sets of 8 reps each.

You may also like this:  The 10 Best DB Exercises For Strong Back

2. DB incline Rear Delt Fly

Difficulty level: Beginner

Focus: Strength and Muscle Building

How to perform Incline DB Rear Delt Fly

  • Lie in a prone position on an incline bench (30-45 degrees) until your neck, holding dumbbells in both hands with a neutral grip.
  • Let your arms hang below your shoulders, palms facing inwards. That’s your starting position.
  • Now, lift the dumbbells out to the sides (while maintaining a slight bend in your elbows) until your posterior deltoid activated.
  • Hold for a second and then return to the start. This is your one repetition.
  • Perform as many sets and reps as you want.

3. Lying Rear Delt Circles

Difficulty level: Intermediate

Focus: Strength, Flexibility and Muscle Building

How to perform rear delt circles

  1. Lie on your stomach on a flat bench until your neck, look forward.
  2. Take one dumbbell in each hand with an overhand grip.
  3. Raise your arms in front of you to a level of your head. That’s your starting position.
  4. With maintaining a slight bend in your elbows, bring your arms out in a circular movement across from your shoulders to your hips.
  5. Pause and then reverse the movement to return to the starting position. That’s your one repetition.
  6. Repeat for the desired number of sets and repetitions.

4. Rear Delt Dumbbell Row

Difficulty level: Beginner

Focus: Strength and Muscle Building

How to do dumbbell row for rear delt

  1. Holding a pair of dumbbells with an overhand grip, stand straight in the shoulder-width stance.
  2. Bend your knees and hinge forwards from your hips to lower your chest towards the ground until your torso is parallel to the ground.
  3. Brace your core, Keep your arms straight below you and maintain a flat back. This is your starting position.
  4. Inhale, and row the dumbbells as high as you can so your posterior deltoid engage.
  5. Once you reach the maximum height, lower the dumbbells back to the start. That’s one repetition.
  6. Do three sets of 8-12 repetitions each.

5. Face Pulls with Dumbbell for Rear Delt

Difficulty level: Intermediate

Focus: Strength, Balance and Muscle Building

How to perform dumbbell face pulls correctly

  1. Grab one dumbbell in each hand with an overhand grip, and stand straight with your feet shoulder-width apart.
  2. Hinge forwards from your hips to lower your trunk towards the ground until your torso is parallel to the ground.
  3. Hold your arms straight below you, palms facing the body. That’s the set-up.
  4. Keeping your core tight and back straight, pull the dumbbells outward and upward until they reach your eye level. And then reverse the move to return to the start. That’s one rep.
  5. Make sure to squeeze your shoulder blades during the movement.
  6. Repeat for the desired number of sets and repetitions.

Featured Image Credit: Freepik

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