3 of the Best Deltoid Exercises to Do at Home

By | July 13, 2021

1. The standing dumbbell rear delt row

The standing dumbbell rear delt row is an easy exercise targeting several areas of the deltoid area. The arms, shoulders and back all get a workout with this exercise, which has quite a few variations. In addition to the standing dumbbell rear delt row, instructions will also be provided for the seated dumbbell rear delt row.

What muscles does the dumbbell rear delt row work?

Primary muscles:

The primary muscles targeted with the dumbbell rear delt fly are the rear deltoids and the trapezium.

Secondary muscles:

This exercise will also work the biceps, forearms and rhomboids.

Benefits of rear delt rows

1. Rear delt rows are good for helping to increase definition

This exercise allows for focused movement with lighter weights and higher repetitions for pumping more blood into the muscles.

2. Rear delt rows help in improving posture

The rear deltoids are part of the deltoid muscle group forming the rounded contour of the shoulder. Working on developing the rear deltoids will help with shoulder mobility and working the trapezium will help stabilize the shoulders, which will both help to improve posture.

Instructions for the standing dumbbell rear delt row

  1. Standing upright and holding a dumbbell in either hand, lean forward about 45 degrees with the upper body.
  2. While bending the knees slightly, lift the dumbbells up to the center of the chest.
  3. Return to the start and repeat that sequence for the desired amount of repetitions.

This exercise should be done with 2 to 4 sets of 9 to 15 repetitions, meaning that the above steps need to be repeated for 9 to 15 times with 1 -2  minute break before repeating the set another 2 or 3 times.

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The seated dumbbell rear delt  row variation

An exercise bench can be used for the seated dumbbell rear delt row, and a similar sequence will be performed to the standing exercise except you will be sitting down.

Instructions for the standing dumbbell rear delt row

  1. Hold a dumbbell in each hand while sitting on the end of the exercise bench.
  2. Leaning forward, stretch the arms in the direction of the ground while you keep the legs closed.
  3. Lift the dumbbells exactly as in the standing rear delt row explained above.
  4. Repeat the sequence for the desired amount of reps.

Standing Dumbbell Rear Delt Row

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