The 5 best exercises for the posterior shoulder delta with dumbbells at home

The shoulder muscles are made up of three heads – the anterior, middle and posterior delta. Each bundle of this muscle has its own important function. In this article, we’ll look at five of the best techniques for developing the posterior delta of the shoulder with dumbbells at home.

It is believed that any exercise on the superficial muscle of the shoulder involves all three bundles, but the level of activity of each of the delts will be different. Some are more involved and some are less, so there are different techniques for each segment.

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How to properly train the posterior deltoid of the shoulder

A group of scientists conducted a study to identify the most biomechanically effective hand position for pumping deltoid muscles, namely the posterior deltoid. Here’s what they found out:

If you want to pump the rear delta, you need to raise your arms with dumbbells to the sides and back so that your elbows are in a back-and-up position. In simple words – take your arms behind your back. We will show you in more detail in the video.

What is important to know before training the rear deltoid?

Before you start training your deltoid muscles, do a 7-10 minute joint warm-up. It is necessary to warm them up and prepare them for the upcoming load.

The rear delts are actively engaged when we do pull-ups, barbell pulls to the waist, dumbbell pulls to the waist, hammer pulls and any other pulling exercises. Therefore, it is very important to correctly distribute the training load and choose a day to pump delts, so that they have time to recover from the last session.

How many times a week to train deltoids?

If you overdo it with training, you will not get strong and voluminous delts. Why? Your shoulders will be overworked, which means no muscle growth will occur.

One isolated shoulder workout in seven days will be more than enough. The shoulders are engaged in bench presses, push-ups, push-ups on the bars, any pull-ups and other basic upper body exercises.

We recommend choosing 3-4 exercises and working all three bunches at the same time in one training day. You can work the shoulders separately or combine them with leg training.

5 exercises for the posterior delta of the shoulder with dumbbells at home

Incline swing with dumbbells

The main load in this exercise falls on the posterior bundle of deltoid and trapezius muscles.

Tehnika:

Bend the body to the floor with a slight bend in the lower back. There should not be a strong tension.
Bring the shoulder blades together and lower down to stiffen the back. Look down. Do not raise your head.
Grip the dumbbells firmly. Your arms are slightly bent at the elbows. They should be directed to the sides and upwards.
On exhalation with a powerful movement take your straight arms behind your back so that your shoulders are parallel to the floor.
As you inhale, smoothly lower your arms back to the starting position. Do not relax your back.
Lift the projectile by the strength of your arms, without rocking your back in the lower back.

Perform 2-3 approaches for 10-12 times. Rest – 2 minutes.

Dumbbell incline reps

The main load in this exercise falls on the posterior bundle of the deltoid muscle.

Tehnika:

Bend the body to the floor with a slight bend in the lower back. There should not be a strong tension.
Bring the shoulder blades together and lower down to stiffen the back. Look down. Do not raise your head.
Grip the dumbbells firmly. Arms slightly bent at the elbows. Elbows point to the sides and up.
Exhale with a powerful movement take your elbows behind your back so that the shoulder bones were parallel to the floor, and in the elbows formed an angle of 90 degrees.
As you inhale, smoothly lower your arms to the starting position and straighten them. Do not relax your back.
Lift the projectile due to the strength of your arms, without rocking the back in the lower back and without the help of the shoulder blades.

Perform 2-3 approaches for 10-12 times. Rest between approaches – 2 minutes.

Swings in an incline with a dumbbell

The main load in this exercise falls on the posterior bundle of the deltoid and trapezius muscles.

Tehnika:

Lie on your stomach on the bench.
Bring your shoulder blades together and lower down to stiffen your back.
Hold a dumbbell firmly with one hand. The arm is slightly bent at the elbow and set to the side.
As you exhale, take the straight arm behind your back so that your shoulders are parallel to the floor.
As you inhale, smoothly lower your arms back to the starting position. Do not relax your back.
Lift the projectile by the strength of your arms, without rocking.

Perform 2-3 approaches for 10-12 times. Rest between approaches – 2 minutes.

Dumbbell incline reps

The main load in this exercise falls on the posterior bundle of the deltoid muscle.

Tehnika

Lie on your stomach on the bench.
Bring your shoulder blades together and lower down to stiffen your back.
Hold a dumbbell firmly with one hand. Arms slightly bent at the elbows. Elbows point to the sides and upwards.
On exhalation take the elbow behind your back with a powerful movement so that the shoulder bones were parallel to the floor, and in the elbows formed an angle of 90 degrees.
As you inhale, smoothly lower the arm back to the starting position.
Lift the projectile by the strength of your arms, without swinging and without the help of your shoulder blades.

Perform 2-3 approaches for 10-12 times. Rest between approaches – 2 minutes.

Dumbbell sit-ups in a bend

The main load in this exercise falls on the posterior bundle of deltoid and trapezius muscles.

Tehnika

Sit on the bench and bend the body so that the chest touches the knees.
Bring your shoulder blades together and lower down to stiffen your back. Eyes downward.
Grip the dumbbells firmly. Arms are slightly bent at the elbows. Elbows point to the sides and up.
On exhalation with a powerful movement take the straight arm behind your back so that the shoulders are parallel to the floor.
As you inhale, smoothly lower your arms to the starting position, straighten them.
Lift the projectile due to the strength of your arms, without rocking your back and without the help of your shoulder blades.

Perform 2-3 approaches for 10-12 times. Rest between approaches – 2 minutes.

Be sure to pay attention to the technique of each exercise. Hone it with a light weight and only then take a heavy one. Use different variations of exercises based on your individual characteristics, but do them no more than 1-2 times a week, so that the muscles have time to recover.