Stand with your feet hip-width apart, holding a dumbbell in each hand at your sides, palms facing each other. Another compound exercise that I find hits rear delts pretty hard are parallel grip pullups. Its important to stretch your deltoids to reduce risk of injury and to lower the chances of experiencing shoulder pain or rear delt pain. As such, they could be a valuable addition to your training library, and you can use them anytime you need an alternative to rear delt rows. Overall, Sandra Hearth is a knowledgeable and passionate advocate for healthy living, and her blog "Wellbeing Port" is a valuable resource for those looking to improve their health and wellbeing. 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. You can do this exercise almost anywhere and anytime. Overall, Sandra Hearth is a knowledgeable and passionate advocate for healthy living, and her blog "Wellbeing Port" is a valuable resource for those looking to improve their health and wellbeing. While a lateral raise uses the anterior, aka front, part of your shoulder muscles, the reverse fly uses the posterior, or back, parts of them. This website uses cookies to improve your experience while you navigate through the website. Hinge forward at the waist so your torso is parallel to the floor. How to perform incline bench rear delt fly: Set an incline bench at a 60-degree angle with the floor. Not sure if dumbbell rear delt rows deserve a place in your workouts? Watch on. You should lift the weights slowly and with purpose! Why are bent over lateral raises so hard? This cookie is set by GDPR Cookie Consent plugin. Congenital deformities or conditions that are present at birth. It is usually performed for high reps, such as 10-15 reps per set or more, as part of a shoulder or upper-body workout. The bent-over dumbbell rear delt row is a popular upper-body exercise that targets the muscles on the backside of the shoulder joint, specifically the medial and rear heads of the but it will also provide a boost to some lying pressing movements such as bench press as they work as a stabilizer. Use a mirror to make sure you arent rotating your torso during the movement. Hold a dumbbell in each hand with an overhand grip and let your arms hang directly in line with your shoulders. Let your arms hang straight down from your shoulders. Rounded lower back done seated or standing, there may be a tendency to round your lower back during this exercise, especially if you have tight hamstrings. With so many different exercises however, it can be difficult to decide which ones you should focus for the most effectiveness and efficiency. But opting out of some of these cookies may affect your browsing experience. Hold a dumbbell in each hand and lift your arms so they are bent at 90 degrees. 1. This website uses cookies to improve your experience while you navigate through the website. So I think it tends to complicate it if you do them on a push day. Yes, they are a pull movement but its just easier to do all of the shoulder when you do shoulders. Saliva: Edibles can be detected in saliva for 1 to 3 days. Reach out and grab the handles with a neutral or pronated grip as preferred. The dumbbell rear delt row primarily activates, fittingly, the rear or posterior head of the deltoid muscle group, but will also utilize the entirety of the deltoid muscle group as well She started her blog as a way to share her passion for healthy living with others and to provide practical tips and advice for those looking to improve their overall wellbeing. Raise your arms up in front of you, so theyre parallel to the floor. Repeat on each side for the desired number of sets. Pull your shoulders down and back, brace your core and bend your knees slightly. We use cookies on our website to give you the most relevant experience by remembering your preferences and repeat visits. You will see these body positions displayed in the 12 best posterior deltoid dumbbell exercises below. In this way, you focus on each muscle group and train your entire body in an organized manner. Your arms should be straight, and the dumbbells should rest behind your calves. Bent-over rows are something of a classical bodybuilding exercise. Pause before slowly lowering the dumbbells to their starting position. Lead with your elbows and keep your wrists straight. How to do it: Youll train chest, shoulder, and triceps on push day; back, biceps, and posterior delt on your pull day; and lower body on your legs day. As such, you dont have to worry about balancing the weight or coordinating your movements. But opting out of some of these cookies may affect your browsing experience. The days you work your shoulders and back are the perfect time to add this move. Squeeze your rear delt to lift the dumbbell until your elbow points upward and your upper arm forms a straight line with your shoulder. 2. 3 sets & 10 reps Bent over barbell row; 3 sets & 8-12 reps Wide grip lat pulldown; 3 sets & 8-12 reps One arm dumbbell row Better balance > more stability > more strength. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Lie chest down on the bench, and let your arms hang down with palms facing away from you. Grab a dumbbell using a pronated (overhand) grip and hold your working arm out in front of you. Many of the major muscle groups in the upper body are recruited to perform pull-ups properly. Raise your arms out to the sides of your body and up to your shoulder level. Make sure you keep your elbow bent at a 90-degree angle. 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 spine with insertion in the deltoid tuberosity of the lateral humerus. Extend but do not fully straighten your arms. Bent over Dumbbell rear delt row 36,368 views May 16, 2018 This variation targets that small rear delt that is usually Show more 262 Dislike Share Brian Wirth 84 The cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional". Performing rear delt exercises with dumbbells have a number of benefits such as gaining strength and muscle mass and improving bone density in the shoulder. You've got to love fully defined arm muscles to complement your rear delts! When it comes to deltoid training, most people focus on their deltoids by doing lots of overhead presses and lateral raises. The bent over lateral raise targets the posterior portion of your shoulders and also your upper back muscles. Incline rear delt dumbbell rows. Give them the attention they deserve by including dumbbell rear delt rows in your shoulder or back workouts. document.getElementById( "ak_js_1" ).setAttribute( "value", ( new Date() ).getTime() ); At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where youre at on your journey, we are on a mission to educate You with the latest from strength and fitness space. If you like to lift heavy, and struggle to keep your ego in check, you may find that this exercise turns into just another rowing exercise and your rear delts wont get much benefit. There are plenty of variations and alternatives you can use to keep your workouts productive and interesting: The wide grip seated cable row works just like dumbbell rear delt rows but is much easier because its done in a more comfortable seated position. By targeting the trigger points, you can release some tension and pain stored in the muscle. Who can Perform the Dumbbell Rear Delt Row? Train your rear delts with 10-to-20 sets per week. Though not exactly unique to the dumbbell rear delt row, the majority of weighted resistance exercises are reported to have significant positive effects for the exercisers bone density and bone structure, with moderate loads of weight being placed on the musculoskeletal system triggering the production of anabolic hormones that both reinforce and repair said systems tissues. These muscles work together to draw your shoulder blades back and together, which is a movement called retraction. Muscle strain severity is on a scale with three grades. Maintaining a flat back, neutral neck, and core engagement, allow dumbbell to hang straight down, palm facing in. 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 articles sake here are a few stretches for the rear delts. These cookies track visitors across websites and collect information to provide customized ads. That means they involve several joints and muscles working together. Being a modified form of the dumbbell row, the dumbbell rear delt row is often prescribed by athletic coaches and physical therapists in order to aid in the training or rehabilitation of the posterior head of the deltoid muscle group, with its simplistic and low impact nature making it an excellent addition to any training program or physical rehabilitation plan. Raise your arms out in front of you. What muscles does bent over dumbbell row work? This is one of the best rear delt exercises of all time, which targets your forearms and chest muscles. This all adds up to a very effective and efficient way to train your rear delts and upper back. The lats are a pair of fan-shaped muscles that span your mid and lower back and connect to your upper arms. Pull the weight up, bending your elbow until the weight reaches your side, 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, 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, Set up a 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, 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, 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, Contract rear delts and shoulder blades bringing you back to plank position, 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, 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. These hormones are one of the primary motivators behind the regeneration and growth of musculoskeletal tissues that are damaged after performing the exercise. Blow Up Your Rear Delts: 8 Tips For Postier Deltoid Exercises You can also do this exercise from standing. Reverse pec deck flyes require less stabilization than other rear delt exercises as the action is guided by the machine. This cookie is set by GDPR Cookie Consent plugin. The dumbbells should be in line with your elbows. This, roughly, equates to being able to place the muscles under a higher level of mechanical tension when using barbells for an exercise, therefore increasing the muscular hypertrophy accrued during said exercise. Keep your torso near horizontal and your elbow tucked in. Bent-Over Standing Rear Delt Dumbbell Flys: 4 sets x 12 reps @ 60%, Side-Lying Rear Delt Dumbbell Raises: 4 sets x 12 reps @ 60%, Single-Arm Bent Over Dumbbell Row: 4 sets per side x 8 reps @ 75%, Bent-Over Standing Rear Delt Dumbbell Flys: 3 sets x 20 reps @ 50%, Incline Rear Delt Dumbbell Flys: 3 sets x 25 reps @ 40%, Side-Lying Rear Delt Dumbbell Raises: 4 sets x 10 reps @ 70%, Bent-Over Standing Rear Delt Dumbbell Flys: 4 sets x 15 reps @ 55%, Single-Arm Bent Over Dumbbell Row: 4 sets per side x 6 reps @ 80%, Bent-Over Standing Rear Delt Dumbbell Flys: 3 sets x 25 reps @ 40%, Incline Rear Delt Dumbbell Flys: 2 sets x 30 reps @ 30%, Bent-Over Standing Rear Delt Dumbbell Flys: 3 sets x 15 reps @ 50%, Single-Arm Bent Over Dumbbell Row: 4 sets per side x 7 reps @ 75%, Bent-Over Standing Rear Delt Dumbbell Flys: 3 sets x 15 reps @ 55%, Incline Rear Delt Dumbbell Flys: 3 sets x 30 reps @ 30%, Bent-Over Standing Rear Delt Dumbbell Flys: 3 sets x 10 reps @ 70%, Side-Lying Rear Delt Dumbbell Raises: 3 sets x 12 reps @ 60%, Single-Arm Bent Over Dumbbell Row: 2 sets per side x 8 reps @ 75%, Bent-Over Standing Rear Delt Dumbbell Flys: 2 sets x 20 reps @ 50%, Incline Rear Delt Dumbbell Flys: 3 sets x 20 reps @ 40%. Repeat for the desired number of repetitions and sets. Sandra Hearth is the creator and writer behind "Wellbeing Port", a blog dedicated to promoting healthy living and personal wellness. With a slight bend in your elbows, open your arms and extend them back to form a T-shape. Pushups are one of the best bodyweight exercises you can do but unfortunately they dont work the rear delts. Which rear delt dumbbell row bent over a movement called retraction the dumbbell until your elbow points upward and your upper arm a! To hang straight down, palm facing in add this move so your near. 90-Degree angle one of the best rear delt rows in your workouts lies over the glenohumeral creating...: Edibles can be difficult to decide which ones you should lift the dumbbell your. Rows in your workouts lead with your feet hip-width apart, holding a dumbbell a... Sure you arent rotating your torso during the movement cookie Consent plugin all of the shoulder of fan-shaped muscles span. 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