Rear Delt Exercises
To make this list of rear delt exercises easier to digest, I’ve divided it into sections based on the equipment used. There is a section for dumbbells, cables, barbells, machines, resistance bands, and “others.”
This segmentation also helps you find the exercises that work with your available gym equipment. So whether you work out at a fancy health club or in your backyard, there are at least a few rear delt exercises you can do.
Dumbbell Rear Delt Exercises
You can do several rear delt exercise variations if you have light to medium-weight dumbbells. Here are some of the best options.
1. Bent Over Rear Delt Fly
The bent-over dumbbell fly is one of the most common rear delt exercises. Start by holding a dumbbell in each hand with your feet shoulder-width or slightly narrower.
Next, lean forward at the waist and bend your knees until your torso is 15 to 45 degrees to the floor. Then let your arms hang straight down while keeping your shoulders back.
From here, pull your elbows back and up towards the ceiling while slightly bending your arms. Then, control the dumbbells as you lower them back down to the starting position.
With bent-over flyes, it helps to externally rotate your hands as you perform the movement. Also, think about pulling through your upper arms instead of your hands.