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Dumbbell Rear Delt

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  Hold dumbbells (palms toward legs) at sides, with knees slightly bent. Slowly bend over to position torso approximately parallel to the floor. Arms are perpendicular to the floor. Rest head on padded bench keeping neck and back straight. Squeeze together (retract) shoulder blades. In a controlled motion, raise dumbbells out to the sides, bending the elbows, keeping arms perpendicular to body, until upper arms are parallel to the floor. While maintaining the controlled motion, return to starting position. Do not allow muscles to relax before next repetition.

Here are a few suggested alternative exercises:

  • Ball Dumbbell Front Raise
  • Ball Dumbbell Overhead Press
  • Ball Prone Reverse Fly
  • Band Front Raise
  • Band Lat Raise
  • Band Reverse Flys
  • Band Shoulder Press
  • Band Upright Row
  • Dumbbell Front Raise
  • Dumbbell Lat Raise
  • Dumbbell Rear Delt
  • Dumbbell Upright Row
  • Rear Delt Fly - Machine
  • Seated Arnold Press - Dumbbell
  • Seated Dumbbell Press
  • Seated Rear Delt Row - Machine
  • Seated Shoulder Cable Press
  • Shoulder Cable Press
  • PowerBlock Dumbbells