Rear Deltoid Exercises

Bent Dumbbell Lateral Shoulder Exercise

The bent over dumbbell raise targets the rear deltoid muscles. Also see seated bent over dumbbell laterals.

Bent Over Dumbbell Raise Technique & Execution

• Holding a dumbbell in each hand, standing and bend forward letting the dumbbells hang at arm's length
• Keeping your upper body steady,   lift the dumbbells out to the sides up to almost shoulder level
• Lower the weights back to starting position

Seated Bent Dumbbell Lateral Shoulder Exercise

Seated bent over dumbbell raise targets the rear deltoid muscles.

Seated Bent Over Dumbbell Laterals Technique & Execution

• Sit on the end of a bench with your knees together
• Bending forward from the waist, hold a dumbbell in each hand behind your calves with your palms facing each other
• Lift the weights out to the two sides as high as you can go, then lower it back down to starting position

Reverse Pec Deck Fly Exercise

Reverse Pec Deck Flye Technique & Execution

• Sit reverse on a pec deck fly machine
• Grab hold of the handles and draw the handles in a wide arc motion to your sides as far back as you can go
• Hold for a brief moment at the peak of the movement then bring the handles back to starting position