Below are the top three best dumbbell rear delt exercises that help you perform a variety of exercises.
1. SIDE LYING DUMBBELL REAR DELT RAISE
- Lie on your side on a bench while bracing yourself with your inactive arm on the ground
- Start by holding the dumbbell with an overhand grip with your arm bent 90 degrees at the elbow so that your upper arm is parallel to the floor
- Raise your arm up by contracting your rear delt, keeping the dumbbell in a vertical position until your elbow is pointing towards the ceiling
- Slowly return to starting position
- Repeat for 3 sets of 8-12 reps
Note: Form is everything in exercises like this so start with a lighter dumbbell.
2. DUMBBELL INCLINE Y RAISE
If you’re a fan of the Y raise, you may also like the standing IYT raise, as seen in these dumbbell arm exercises, filled with isolation moves not only for the shoulders but also biceps and triceps. You’ve got to love fully defined arm muscles to complement your rear delts!
- Set up bench at a 45-degree incline
- Lie down on the bench face first with your knees slightly bent and the balls of your feet on the ground.
- Hold the weights with an overhand grip with your arms hanging straight under your shoulders
- Raise the weight up and out keeping your arms straight until they are fully extended
- Slowly lower to starting position
- Repeat for 2-3 sets for 8-12 reps
3. DUMBBELL INCLINE T RAISE
- Set up a bench on an incline of 30-45 degrees, get into position face down with feet on the floor behind you, knees bent Top 03 Best Dumbbell Rear Delt
- Grab dumbbells with an underhand grip, letting them hang directly under your shoulders
- Contract your shoulder blades bringing your arms out to the sides keeping your arms straight until they are parallel with the floor
- Slowly return to starting position
- Repeat 2-3 sets for 8-12 reps
