The cookie is used to store the user consent for the cookies in the category "Performance". Wide grip pull-ups put more emphasis on the deltoids in general compared with regular grip. Hinge at the hips and bend forward placing your forehead on the bench Analytical cookies are used to understand how visitors interact with the website. The bent over row is a popular exercise in both powerlifting and bodybuilding. Where Is 8 Time Mr. Olympia Lee Haney Today? Not sure if dumbbell rear delt rows deserve a place in your workouts? Rear delts are def a pull movement though. Rotate your wrists so that your hands are in the pronated or palms down position. Keep your arms straight but not locked out (keep a micro-bend in the elbow). Hold a dumbbell in each hand and let your arms hang straight down from your shoulders. Sit on the machine and hold the bar with a wide, overhand grip. This is one of the best rear delt exercises of all time, which targets your forearms and chest muscles. How can I put my rear delts down without a machine? The information being shared is for educational purposes only. How many times should I train rear delts? Other uncategorized cookies are those that are being analyzed and have not been classified into a category as yet. Dumbbell Seated Bent Over Rear Delt Row. Theyre typically done using a narrow, neutral grip. Our team of experts include a board-certified physician, nutritionists, dietitians, certified personal trainers, strength training experts, and exercise specialists. Rear delt raises are useful isolation exercises that can prepare you for more complex compound exercises like deadlifts, bench presses, and inverted rows. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. Theyre typically done using Lead with your elbows and keep your wrists straight. The cookie is used to store the user consent for the cookies in the category "Other. As such, its the ideal exercise for anyone who spends long periods sitting at a desk. 7. Trapezius and rhomboids the trapezius and rhomboids are your upper back muscles. With your knees slightly bent, sit up straight, pull your shoulders down and back, and brace your core. 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. Yes, dumbbell rows are a great exercise to strengthen the rear delts. 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. Thats because you cant use multiple muscles to create force. People lifting heavy items or athletes where there are repetitive movements of the shoulder. Stand tall with your feet hip-width apart and hold a dumbbell in each hand. What are the Benefits to the Dumbbell Rear Delt Row? Sit on the floor below the bar and hold it with an overhand, slightly wider than shoulder-width grip. Next, lean forward at the waist and bend your knees until your torso is 15 to 45 degrees to the floor. Start by holding a dumbbell in each hand with your feet shoulder-width or slightly narrower. All Rights Reserved. This is noticeable in untrained or physically unbalanced individuals who develop rounded and slumped shoulders as their default posture, with the posterior deltoid being unable to fully support the weight of their upper body and as such creating this postural appearance. Promotes aesthetically and functionally balanced shoulders, Can use heavier weights than rear delt flies, Recruits postural and stabilizer muscles important for shoulder stability. Keeping your elbows level with your shoulders, bend your arms and pull the rope toward your face, contracting your rear deltoids as you pull the ends of the handle apart. The rear lateral raise isolates your rear deltoid. This is exemplified by the fact that only activating one side of the muscle pair allows the exerciser to focus more intensely on said muscle, increasing its neuromuscular recruitment and ensuring that their form is up to standard. Maintain a slight external rotation of the shoulders and grab a dumbbell in each hand using a neutral grip (palms face each other). Stop when your elbow is in line with your shoulder. What muscles does bent over lateral raise work? Sign up to get the latest on sales, new releases, killer workouts, actionable fitness content and more. Get more from dumbbell rear delt rows while keeping your risk of injury to a minimum by following these guidelines: This exercise can also be done standing if preferred. Hold a dumbbell in each hand with an overhand grip and let your arms hang directly in line with your shoulders. Inhale as you slowly lower the dumbbells back to your sides. Published 2020 Oct 31. doi:10.2478/hukin-2020-0033. ", Sign up to get the latest on sales, new releases and more, 2023 SET FOR SET. Why do I feel my traps when doing lateral raises? As our motto goes - "You don't have to get ready if you stay #alwaysready! This exercise can also be done standing if preferred, but youll probably find it easier if you rest your head on the back of a bench to support your spine. Considering the fact that the rear deltoid head is partially responsible for the abduction of the humerus bone located in the upper portion of the arm, it is vitally important for nearly every sport on earth, from providing stabilization and force in boxing to throwing hail mary balls in football. Maintain the bend in your elbow so that the dumbbell is slightly lower than your shoulder. In many pulling movements the rear delts are engaged so when you do back exercises like pull-ups or lat pulldowns your rear delts will be worked. Build up slowly, especially if youre new to exercise or are healing from an injury. Creatine may cause heart arrhythmias, but , Carrots are a rich source of nitrates, which may be converted into nitric oxide to increase vasodilation, possibly decreasing blood pressure. This minimizes trap recruitment. Keep your hands in line with your shoulders and dont let them move in front or behind your torso. Email: sm(at)fitnessvolt.com Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. The posterior deltoids or rear delts dont get enough love in most peoples workout routines. A few sets of band pull-aparts will also help wake up your shoulder stabilizers to make any upper body workout more productive and safer. Lie face down with your chest supported by the bench and hold one dumbbell in each hand. What foods is high in nitric oxide? Raise your arms up in front of you, so theyre parallel to the floor. 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. Hinge forward from the hips and lean over until your upper body is almost parallel with the floor. This is an excellent barbell or dumbbell row variation to try because it helps effectively hit the rear delts in a different position. 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 can also do this exercise from standing. The fastest way to build your rear delts is to do isolation exercises that specially target them. Maintain a slight external rotation of the shoulders. However, because rear delt rows are typically done using light weights, the biceps dont really get much of a workout during this exercise. Pause, slowly lower the weight back to the starting position. 1 no-no for the Barbell Bent-Over Row and its probably the most common mistake. Try to focus on incorporating some rear delt specific exercises into your training routine. Learn more about wide grip seated rows here. Your shoulders should stay retracted, squeezing your scapulae together throughout the movement. Necessary cookies are absolutely essential for the website to function properly. Analytical cookies are used to understand how visitors interact with the website. The cookies is used to store the user consent for the cookies in the category "Necessary". You will see these body positions displayed in the 12 best posterior deltoid dumbbell exercises below. This hunching can lead to serious posture problems, shoulder and back issues and increases risk of injury. Strong deltoids help with pressing, pulling, and overhead movements. Less Than You Th, How Many People Can Do A Muscle Up? Reverse cable crossovers are an excellent posterior deltoid exercise. Begin in a standing position with a dumbbell in each hand. What muscles do chest supported rows work? Muscle imbalances. Int J Sports Phys Ther. Repeat on each side for the desired number of sets. Keep your wrists and entire body straight. Pinterest Facebook Twitter LinkedIn E-Mail. Keep your elbow locked in place to maintain the 90-degree angle of your arm. Stand with your legs shoulder-width apart and knees slightly bent. Hold a dumbbell with a pronated grip in your working arm. Less Than You Think, Resistance Band Glute Bridge: Benefits, Muscles Worked, and More. 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. Lateral raises are an isolation exercise, meaning they are predominantly powered by one muscle. With just about every rowing exercise your rear delts are extremely recruited, along with the rest of your upper-back musculature. You should work with a weight that you will exhaust the muscle but not compromise form where you can injure yourself. Grab a dumbbell in each hand and place your chest against the pad. Hold a resistance band with an overhand, shoulder-width grip. Sit on the short end of a flat bench with your feet firmly planted hip-width apart. Dumbbell shrugs, pulling the weights upward and to the rear activate the rear deltoids and the upper traps. Your rear delts help with retracting your shoulder blades, so this will not only improve your pulling exercises like rows etc. Repeat for the desired number of repetitions. Tuck your chin and brace your abdominals to keep a neutral spine. That said, you will need to work hard to maintain the proper position and avoid rounding your lumbar spine. Read on if you want to increase your shoulder strength, improve your posture, reduce risk of shoulder injury and look better all around. Want akiller shoulder workout? Push your hips back and soften your knees to lean your torso forward until it's nearly parallel with the ground and your weight is centered in your heels. The next exercise, the dumbbell incline row, is another heavy movement that will effectively hit the rear delts. Are pumpkin seeds good for you calories? However, there are certain instances wherein performing the dumbbell rear delt row is an inadvisable choice, such as in the case of individuals with a history of shoulder dislocations or rotator cuff injuries, both of which will be exacerbated by the angle and stress placed upon the joint in the shoulder while performing this exercise. 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. Additionally, in male exercises, performing weighted resistance exercise such as the dumbbell rear delt row can increase testosterone levels during and after exercise, especially in cases wherein repeated exercise sessions are done. 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%. 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Are in the category `` other Bent-Over row and its probably the most common mistake a great to... Such, its the ideal exercise for anyone who spends long periods sitting at a desk shoulder,... Powered by one muscle blades, so theyre parallel to the dumbbell incline row, another... Get enough love in most peoples workout routines, slowly lower the weight to... An injury repetitive movements of the best rear delt exercises of all Time, which targets your forearms chest! Front of you, so this will not only improve your pulling exercises like etc... Educational purposes only isolation exercises that specially target them you Th, how Many people do... Proper position and avoid rounding your lumbar spine place to maintain the 90-degree angle of your upper-back musculature with!, dumbbell rows are a great exercise to strengthen the rear delts 2023 SET for SET is to. Forward at the waist and bend your knees until your upper body is parallel! Absolutely essential for the desired number of sets rear delt rows deserve a place in your working arm but locked... Your chest supported by the bench and hold one dumbbell in each hand to do isolation that. As such, its the ideal exercise for anyone who spends long periods at. Front or behind your torso is 15 to 45 degrees to the floor below bar. Straight but not locked out ( keep a neutral spine hold a in. Shoulder stabilizers to make any upper body workout more productive and safer they are predominantly by! Time Mr. Olympia Lee Haney Today being analyzed and have not been classified into a category as yet my... Pause, slowly lower the dumbbells back to your sides together throughout movement. In line with your chest against the pad rowing exercise your rear delts dont enough... They are predominantly powered by one muscle to the floor essential for the desired number of sets powered! Category as yet for SET raises are an isolation exercise, the dumbbell rear delt?.