Rear Delts Workouts With Dumbbells

Dumbbell rear-delt workouts for lifters who want stronger posterior shoulders and better upper-back balance using controlled straight sets, evidence-informed effort targets, and practical kilogram load progression.
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Set load units

Workout 1

4 exercises12 sets

Dumbbell Rear Delt Hypertrophy Template

Rear Delts, Trapezius, Lats, Biceps

A rear-delt-focused dumbbell session pairing reverse-fly variations with row patterns to accumulate quality posterior-shoulder volume while keeping technique strict and recoverable.

  1. 1
    Chest-Supported Dumbbell Reverse Fly
    anatomy
    1Exercise

    Chest-Supported Dumbbell Reverse Fly

    Rest 1m 15s

    • 112 reps x 7 kgRIR 3
    • 212 reps x 7 kgRIR 2
    • 312 reps x 7 kgRIR 1

    Use a chest-supported incline setup, slight elbow bend, and pause briefly at peak contraction without shrugging.

  2. 2
    Seated Rear Delt Reverse Fly (Dumbbell Variant)
    anatomy
    2Exercise

    Seated Rear Delt Reverse Fly (Dumbbell Variant)

    Rest 1m 15s

    • 115 reps x 6 kgRIR 3
    • 215 reps x 6 kgRIR 2
    • 315 reps x 6 kgRIR 1

    Keep shoulder blades moving naturally while biasing horizontal abduction; stop before upper-trap takeover.

  3. 3
    Chest-Supported Incline Row (Rear-Delt Bias)
    anatomy
    anatomy
    3Exercise

    Chest-Supported Incline Row (Rear-Delt Bias)

    Rest 1m 45s

    • 112 reps x 18 kgRIR 3
    • 212 reps x 18 kgRIR 2
    • 312 reps x 18 kgRIR 1

    Row to upper-rib level with brief peak hold; avoid cervical extension and momentum.

  4. 4
    Single-Arm Dumbbell Row (Posterior-Shoulder Accessory)
    anatomy
    anatomy
    4Exercise

    Single-Arm Dumbbell Row (Posterior-Shoulder Accessory)

    Rest 1m 45s

    • 110 reps x 22 kgRIR 3
    • 210 reps x 22 kgRIR 2
    • 310 reps x 22 kgRIR 1

    Keep hips square, pull toward upper waist, and control eccentric to reinforce scapular mechanics.