Dumbbells are an important piece of equipment for any gym, but they can also be used effectively at home. By targeting the rear deltoids with specific exercises, you can bring up this often-underdeveloped muscle group.
The deltoids are a muscle group that is commonly worked at the gym, but there’s no need to go to the gym to do rear delt exercises. You can do them at home with dumbbells. Read on for a list of exercises that you can do at home to work your rear delts.
Rear delt exercises with dumbbells at home can help you improve your posture and achieve better results in your workouts. The rear delt is the muscle that runs along the back of your shoulder and it is responsible for stabilizing your shoulder joint.
If you have weak rear delts you may experience pain in your shoulders and neck and you may also have difficulty performing exercises that require stability in your shoulder joint. There are many different exercises that you can do to strengthen your rear delts but dumbbell rear delt raises are one of the best exercises for this muscle group.
To perform dumbbell rear delt raises simply hold a dumbbell in each hand with your palms facing your body. Keep your elbows close to your sides and raise the dumbbells up to the level of your shoulders. Slowly lower the dumbbells back down to the starting position and repeat the exercise for 10-12 repetitions.
As you become stronger you can increase the weight of the dumbbells that you are using.
Rear delt exercises at home; best exercises for rear delts
One of the most effective ways to target the rear deltoid muscle is with dumbbell exercises. This can be done at home with a few simple pieces of equipment. Some of the best rear delt exercises with dumbbells include the bent-over lateral raise, standing reverse fly, and prone rear delt row.
Dumbbell Lateral Raise
One of the best rear delt exercises you can do at home is the Dumbbell Lateral Raise. This exercise targets the rear delts and it also works the middle delts and upper traps. Start by holding a dumbbell in each hand with your palms facing your thighs. Slowly raise your arms out to the side until they are parallel with the ground. Hold for a count of two then lower back down to the starting position.
Dumbbell Lateral Raise Dumbbell lateral raises are one of the most effective exercises for strengthening the rear delts.
The bent-over lateral
The bent-over lateral raise is an excellent exercise for targeting the rear delts. This exercise works all three heads of the shoulder muscles including the rear delts.
To perform this exercise start by holding a dumbbell in each hand with your palms facing your thighs. Bend your knees and hinge forward at the hips until your torso is parallel to the floor. From here raise your arms out to the sides until they are in line with your shoulders. Return to the starting position and repeat for 8-12 reps.
The standing reverse fly
The standing reverse fly is another great exercise for working the rear delts. To perform this exercise start by holding a dumbbell in each hand with your palms facing your thighs. Stand with your feet shoulder-width apart and bend forward at the hips until your back is parallel to the floor. From this position raise your arms to the side and up until your arms are parallel to the floor at which point pause and then return to the starting position.
Dumbbell Upright Row
The dumbbell upright row is another great exercise for the rear delts. This movement places a strong emphasis on the whole shoulder girdle and should be used with extreme caution. Start by holding a dumbbell in each hand with your palms facing your thighs. From this position lift the dumbbells to your side and then up to the front contracting them as you do so. From here slowly lower the weights back to the starting position and repeat.
Barbell Rear Delt Raise
The barbell rear delt raise is the final exercise in our moderate list. Start by holding a barbell with your hands shoulder width apart. Bend slightly forward at the waist allowing the barbell- resting on your shoulders-to hang down your back. When you bring the barbell up to your shoulder blades hold it tightly and crouch low. Instantly thrust upward while still keeping a precise grip on the barbell as you triumphantly bring the barbell over your head. When you reach your full extension pose for three to five seconds and then return to the crouched position. Repeat the move.
This post provides a great at-home exercise for working your rear delts. By using dumbbells, you can target these muscles specifically. Perform this exercise a few times a week to see results. Please like, follow, and comment if you found this post helpful for working the rear delts.