If you are looking to build muscle in your rear delts, you are in luck. This article will provide you with the best dumbbell rear delt exercises. These exercises will help you achieve your fitness goals and get the most out of your workouts. We will also focus on how to properly perform these exercises and the common mistakes people make.
Anatomy of the Rear Delt
The delt is made up of three main muscles: the anterior (front), lateral (side), and posterior (rear). The rear delt is located on the back of the shoulder and is responsible for extending, abducting, and internally rotating the arm.
The rear delt can be trained with a variety of exercises, but dumbbell rear delt flys are considered to be the best muscle-building exercise. This is because they allow you to target the rear delts with a greater range of motion and more weight.
Why working out the rear delt is important?
The rear delt is responsible for several movement patterns. First and foremost, rear delts stabilize the shoulder joint and help keep the humerus in the socket. They also work to extend and internally rotate the arm. Additionally, rear delts are key in maintaining good posture.
The rear delt is also important for an aesthetically balanced physique. Having a strong and well-developed rear delt will give you the “capped shoulder” look. This is where your deltoid muscle creates a rounded shape at the top of your arm.
Aesthetics aside, rear delts are key in preventing injuries. Strong rear delt will help protect your rotator cuff and keep your shoulder healthy. The rear delt can be a tough muscle to target. This is because it is a small muscle group and is often overshadowed by the larger muscles in the upper body. However, with the right exercises and techniques, you can effectively target the rear delt and build muscle.
The rear delt is considered an important muscle for the aesthetic and function of strong shoulders. The following exercises are some of the best for building strong rear delts.
How to Perform Dumbbell Rear Delt Flys
Dumbbell rear delt flys are a great exercise for targeting the rear delts.
To perform this exercise:
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Start by holding a dumbbell in each hand with your palms facing your thighs.
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Bend at the hips and lower your torso until it is parallel to the floor.
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From this position, raise your arms out to the sides and squeeze your rear delts.
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Return to the starting position and repeat for desired reps.
Common Mistakes
The most common mistakes when executing rear delt dumbbell exercises are using too much weight, not using enough range of motion, and not squeezing the rear delts at the top of the movement.
When using too much weight, you run the risk of injury and not being able to complete the desired number of reps. Not using enough range of motion can lead to imbalances in your muscles and not fully activate the rear delts. Lastly, not squeezing the rear delts at the top of the movement can lead to less muscle activation and a weaker mind-muscle connection.
Variations of the Best Rear Delt Dumbbell Exercises
Exercise #1: Seated Rear Delt Row
The seated dumbbell rear delt row is an excellent exercise for targeting the rear delts. This exercise can be performed with a variety of different grip positions. For example, you can use a pronated grip, supinated grip, or neutral grip.
To perform this exercise:
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Start by sitting on a bench with your feet planted firmly on the ground.
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Next, grab a dumbbell in each hand and position them at your sides.
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From here, lean forward at the hips until your torso is parallel to the ground.
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Once you are in this position, row the dumbbells up to your side, keeping your elbows close to your body.
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Pause for a moment at the top of the movement and then lower the dumbbells back to the starting position.
Exercise #2: Incline Rear Delt Flys
Incline rear delt flys are a great exercise for targeting the rear delts. This exercise is good for reducing momentum-assisted movement.
To perform this exercise:
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Start by sitting on an incline bench with a dumbbell in each hand.
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Rest your chest on the bench and position your feet firmly on the ground.
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From here, raise your arms out to the side until they are in line with your body.
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Pause for a moment and then slowly lower your arms back to the starting position.
Exercise #3: One-Arm Dumbbell Rows
One-arm dumbbell rows are an excellent exercise for targeting the rear delts. This exercise allows you to really focus on one side at a time and is good for building symmetry in your muscles.
To perform this exercise:
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Start by holding a dumbbell in your left hand and placing your right hand on a bench for support.
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From here, lower your body until your torso is parallel to the ground.
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Once you are in this position, row the dumbbell up to your side, keeping your elbow close to your body.
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Pause for a moment at the top of the movement and then lower the dumbbell back to the starting position.
Exercise #4: Dumbbell W Raise
Dumbbell W raises are a great exercise for targeting the rear delts. This exercise is good for building strength and endurance in the rear delts.
To perform this exercise:
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Start by holding a dumbbell in each hand with your arms at your sides.
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From here, raise your arms out to the side until they are in line with your body.
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Pause for a moment and then slowly lower your arms back to the starting position.
Summary
In conclusion, rear delts are an important muscle group for both aesthetics and function. The rear delt can be a tough muscle to target, but with the right exercises and techniques, you can effectively build muscle. Some of the best rear delt exercises include seated rear delt rows, incline rear delt flys, one-arm dumbbell rows, and dumbbell W raises. Give these exercises a try and see what works best for you!
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