When it comes to building upper body strength and achieving a well-rounded physique, it’s crucial not to overlook the importance of working your shoulders. While many people focus on the front and medial deltoids, the rear deltoid muscle often gets neglected. However, incorporating exercises that target the rear delts, such as dumbbell breeding, is essential for developing strong and symmetrical shoulder muscles. In this article, we will explore the benefits of some variations of rear delt breeding with dumbbells and introduce various exercises that specifically target the rear delts. By incorporating these exercises into your workout routine, you can lower the risk of injury, improve your posture, increase overall strength, and enhance your shoulder development.
If you’re trying to build upper body strength and enhance your physique, you likely know the importance of working your shoulders. However, simply doing overhead presses won’t give you much mobility or volume.
There are three muscles that make up the shoulder: front deltoid, deltoid medial, and rear deltoid. The rear deltoid muscle isn’t as visible as the other two, so it is often neglected. However, dumbbell breeding is a type of exercise that targets the rear (posterior) deltoid and is essential for growing strong and symmetrical shoulder muscles.
Benefits of Rear Delt Breeding (or Working Your Rear Delts)
- Lowers Risk of Injury: If you neglect your rear deltoid muscle, it can lead to a weakened rotator cuff and possible injuries. However, if all 3 of your shoulder muscles are strong, it keeps pressure off of your joints and prevents pain and injury.
- Better Posture: the epidemic of poor posture is largely due to phone usage and working at a desk all day. Growing your rear deltoids will strengthen your back and pull your shoulders back into their proper position.
- Increased Strength: Having strong shoulders will help improve your balance and give you more power for compound lifts such as overhead presses and deadlifts.
Dumbbell Incline Raises T Raise
There are two different inclined raises that are both amazing options for rear delt breeding. The two major differences are how you lift your arms and how you hold the dumbbells. However, both will have your rear delts on fire!
For the T raise, you’ll need an adjustable workout bench set at 45 degrees. Sit on it face down, with your chest and belly flat against the bench. Hold a dumbbell in each hand and let them hang, palms facing in front of you.
From there, raise each dumbbell up as high as you can without bending your elbows. You’ll find that, at the top of the movement, your arms and torso will form a T. From there, slowly lower your arms back to the starting position.
This exercise also requires an adjustable workout bench. Be sure to have the bench inclined at 45 degrees, and sit facing downward. With a dumbbell in each hand, hold them vertically and slowly raise your arms up above your head without bending your elbows.
The movement should be reminiscent of the Y in the classic “YMCA” song. At the top of the movement, your arms should be extended out above your heads diagonally. From there, slowly lower your arms back down to the starting position. Once you’ve found a weight you’re comfortable with, repeat for 3 sets of 8 to 12 reps.
Seated Rear Delt Fly with Dumbbells
This exercise is the most common and accessible. It can be performed standing or seated, but seated allows you to focus more on your shoulder muscles. Sit at the edge of a bench with your feet directly in front of you.
Lean forward and let your dumbbells hang down by your legs. From there, slowly lift them up and away from your body until your arms are fully extended and parallel to the floor. From there, slowly return them to their starting position.
There are countless benefits to rear delt flys, and because it’s a basic variation of rear delt breeding, it’s the perfect starting point.
Rear Delt Pulls
This variation is performed standing. Start with your feet shoulder-width apart and your dumbbells neutral at your side. From there, lift the dumbbells straight upward as high as you can. Keep the dumbbells close to your side, and let your elbows go out.
As you’re lifting the dumbbells, draw your shoulders back and up until you can feel your rear deltoids burn. To complete the motion, your dumbbells should at least rise above your hips. From there, slowly lower them back down to your side. Repeat this movement for 3 sets of 8 to 12.
Side Lying Dumbbell Rear Delt Raise
This exercise can be done on the floor if needed, but using a workout bench is much more convenient. Lie on your side and brace yourself with your free arm. With the other arm, hold your dumbbell in a vertical position and slowly lift it in an arch motion.
Raise the dumbbell as far as you can while contracting your rear delt. You should feel the tension in your shoulder and nearby back muscles. Once you’ve lifted the dumbbell as high as you can, slowly lower it back down to the starting position. For a full workout, repeat this movement for 3 sets of 8 to 12.
One-Armed Rear Delt Fly
For the standard version of the exercises, revisit #2. Once you’ve mastered the seated rear delt fly, you can start doing it while standing. This alteration allows you to add more weight and gather momentum through your knees and hips.
When only using one arm, it’s best to rest your free hand on a workout bench or other hard surface for balance. That way, your mind is free to focus on correcting any imbalance you might have. Never forget that if you can’t maintain proper form during an exercise, the weight is too heavy.
Dumbbell Single Arm Bent Over Row
This exercise is very similar to a popular triceps exercise for your gym workout routine, with only one small difference, before bending over a workout bench with one knee on the bench and the other foot on the floor. Hold a dumbbell in one hand and use the other to support yourself on the bench.
Let the dumbbell hang in a neutral position. From there, lift the dumbbell straight up until it’s level with your torso, and your elbow is well above your back. This move will also activate your triceps. However, if you focus on squeezing your rear deltoid on the way up, it can be a scorcher for both muscle groups.
Rear Deltoid Breeding
Whether you hit every variation or start with the simple rear delt fly, every exercise is important for creating large, strong, healthy shoulders. Even if you prefer to focus on compound exercises, working your rear delts will help build your foundation and give you balance, strength, and focus for the rest of your workout.
Neglecting your rear deltoid muscle can have negative consequences on your overall shoulder strength, posture, and risk of injury. Incorporating rear delt breeding exercises into your workout routine is essential for achieving balanced and well-developed shoulders.
By including these exercises and giving proper attention to your rear delts, you can improve your overall shoulder strength, posture, and stability, leading to better performance and a more aesthetic physique.
Remember to start with appropriate weights, maintain proper form, and gradually increase the intensity as your strength improves. With consistent effort and dedication, you can achieve well-rounded shoulder development and enhance your overall physique.