The Dumbbell Workout, Exercise & Minimal Equipment Resource For Building Muscle!
This Rear Deltoid Dumbbell Workout For A Huge Size Advantage
This rear deltoid dumbbell workout will test every last muscle fiber you have
located on the back of your shoulders and is designed for the intermediate to
you’re tired of disappearing the moment you turn to the side and the rear and
have desires of looking like a 3D beast with a rear deltoid view exuding depth
and thickness, this rear deltoid workout with dumbbells has your name engraved
52 year old architect of the Mission Jacked movement!
name is Psymon H., architect of the Mission Jacked movement, creator of the
BIG-UP Home Training System, and the man making his name from improving
physiques and growing natural muscle with minimal equipment.
you train with minimal equipment, you may be asking yourself “how can I work my
rear delts at home?”
you need to be able to effectively work your rear delts at home are three
A Free Mission Jacked Rear Deltoid Dumbbell Workout Program.
rear delt training program is split into two workouts per week spread over four
weeks. Inside this article, we'll cover both rear delt workouts.
workout will come with cues, tips, pictures, and workout information; all you
have to do is apply yourself and take care of business inside and outside the
gym. If you haven't done so already before you start, read the Mission Jacked
and no. A certain amount of rear deltoid success and growth will be based on
genetics. For some, this will come relatively easy due to structure and genetic
potential. These people have an innate gift of growing decent-sized rear deltoids
with just a little application in the gym. For these lucky souls, they don't need a specialized rear deltoid dumbbell workout.
the flip side, some lifters struggle with growth in this area. Sometimes this
is down to genetics and other times lack of training, bad form and lack of
knowledge can be the problem.
if you’re not blessed genetically in this department, there are still things
you can do and mistakes you can avoid when training the rear deltoids.
Is One Mistake I Want You to Avoid On Your Next Rear Deltoid Dumbbell Workout:
dumbbells is usually linked to lifting too heavy which leads to the inability
to perform a full range of motion on every repetition. When the weights are too
heavy, momentum has to come into play to get the weight from point
"A" to point "B." When we're using momentum to perform a
set, two things happen.
1: The muscle gets
robbed of much of the work. In the case of the rear deltoids, stronger
surrounding muscles such as the Traps and upper Back take over leading to
underdeveloped posterior deltoids.
2: Keep swinging
heavy dumbbells and you may notice strain in your shoulders, rotator cuff back,
or neck area. Once this happens, there are typically two outcomes.
you're sitting on the sidelines with an injury hoping and praying you'll be
back soon, but in the meantime, you're losing muscle and motivation will soon
Your body starts to compensate by using other muscle groups and outcome 1
performing this rear delt dumbbell workout, don’t let ego drive the session
into the ground. Put ego in the backseat because reducing the weight will
enable you to perform the movements with good form and much more effectively.
be able to build the rear deltoid muscle, it helps to understand a little about
the muscle’s function and how to best contract it for growth.
Rear Deltoid has three roles…
The rear deltoids originate from the rear of the body and extend the shoulder
backward while also hyperextending the shoulder, pulling it behind the line of
When the arms are in an abducted position, it’s called transverse abduction.
As the rear deltoids insert on the lateral aspect and wrap around the arm when
pulled, they externally rotate the shoulder.
contract the rear delts effectively, you have to get your elbows up and behind the
line of your back. Now we know the job of the rear delts and how to get a good
contraction in the muscle, let’s go ahead and warm up the machinery.
Deltoid Dumbbell Workout – Warm-up:
really important that before every rear delt workout session, you warm up the whole
shoulder girdle. This helps gets the blood pumping around
the area being trained, and also helps you to achieve a good mind/muscle
this session, we're going to do a warm-up of the shoulder and rotator cuff area
using a 4 Point Drill Sequence.
One Light Band & an Upright Anchor.
x 8 Reps
Setup: Loop one end of
the band at waist height around an upright anchor and hook the other end over
your thumb or hold the band in the palm of your hand.
Start with your arm bent at a right angle and tucked into your side. Make sure
your wrist is in line with your elbow. Keep your elbow tucked as you pull your wrist out to the side.
Lift your elbow to shoulder height so that your shoulder is at a right angle to
the band. Hold for 2 seconds.
Rotate your shoulder so your fist is facing up and is at a right angle to your
shoulder. Hold this position for 2 seconds.
Press the band out at a 45-degree angle and hold for 2 seconds. Reverse the 4
point sequence to start the next repetition. Do 8 repetitions and repeat on the
sure to log every workout set and weight down in a workout journal; this is how
progress is made, motivation kept high and muscle built.
guess your way through workouts, especially focus sessions such as this rear
weeks down the road when it comes time to challenge yourself, the numbers in
your journal won’t lie but your memory might.
Mission Jacked Rear Deltoid Dumbbell Workout 1:
this rear deltoid workout with dumbbells, we’re going to use three exercises.
Chest Supported Rear Delt Fly
Deltoid Dumbbell Workout: Exercise 1 -
The Single Arm Side Row:
we know that to get the best contraction of the rear delt, we have to get our
arm and elbow up and behind the line of our back, the Single-Arm Dumbbell Side
Row helps us to do exactly that with precision. This movement should make every
lifter's list of best rear delt dumbbell exercises.
Needed: One Dumbbell and something to
lean on like the back of an upright bench.
1: Stand beside or straddle an
upright bench with a dumbbell at your side and your palm facing in towards you.
2: Keeping your hand close to
your side, row the dumbbell up as high as you can under the armpit, and try to
lead with your elbow.
3: Briefly hold at the top of
the movement before slowly lowering the dumbbell to the start position.
Extras: To take things up a notch, you can practice rotating your
palms in a supinated position as you pull the dumbbell to the top position, and
then rotate your palm back in a neutral grip as you return to the start
this rear deltoid dumbbell workout, we’re going to perform one warm-up set and
3-5 working sets of 8 repetitions, aiming to leave two repetitions in reserve.
in Reserve (RIR)
rear delt dumbbell workout is structured around the use of Reps in Reserve (or
RIR) as a tool to measure the intensity of effort. I
you're new to reps in reserve, don't worry, you'll soon get the hang of this
convenient way of tracking workout intensity and measuring how hard a set feels
and how many more reps you could have achieved to failure.
idea of reps in reserve is an easy concept to understand on paper; for example,
you know "2 Reps in reserve" means you leave 2 reps in the tank.
way we’re going to use reps in reserve for this rear deltoid workout and
exercise is by making use of the autoregulation training protocol.
On set one after
you perform 8 repetitions you will ask yourself if you are higher or lower than
the two reps in reserve benchmark. If after 8 repetitions, you feel as if you
could have completed 3 or more repetitions, you add weight to set number two.
If at the end of
set one you have one rep or fewer in reserve meaning you could have only done
one or fewer repetitions to failure, you reduce weight for set number two.
On completion of your
first set, you had 2 repetitions in reserve, meaning you had no more or no less
than two repetitions in the tank; you keep the same weight for set number two.
you are training hard enough, this is a great way of being able to manage the
fatigue accumulation that's likely to happen over a 4-week training block.
all things are equal and your nutrition, rest, and stress management are all on
point, what weight may have been logged down as 2 repetitions in reserve on
week one may be much improved by week three.
exercises 2 and 3 of this rear deltoid dumbbell workout, we're going to
continue using the 2 repetitions in reserve as our benchmark, but we're going
to perform the exercises in a slightly different manner. Before I explain more
about how we're going to execute the exercises, let me share the exercise cues
This is a great exercise for crushing the Rear Deltoids and
instigating growth. Like with most exercise movements, the better the execution,
the more room for stimulation.
Items Needed: Incline bench & a pair of dumbbells.
Cue 1: Lean over an
incline bench set at between a 45 and 60-degree angle. Make sure to walk your
feet right under your shoulders to add more stability to the movement.
Cue 2: With dumbbells
in hand, palms facing each other, and arms remaining almost straight, raise the
dumbbells out to the side in a sweep motion, until your elbows are slightly
higher than the line of your Shoulders.
Cue 3: Hold for a brief
second before lowering the dumbbells to the start position, trying to maintain
as full a motion as possible.
Looking For More Rear Delt Fly Variations? Check Out Our Bent
Over Dumbbell Rear Delt Fly Article
mentioned earlier, the rear delts hyperextend and extend the shoulder backward,
pulling it behind your Back. The Incline Dumbbell Rocket focuses on this motion
and puts serious stress on the Rear Deltoids. The art of this movement is to
practice pulling back with the muscle instead of aimlessly swinging the
dumbbells behind you and creating momentum.
Items Needed: Incline bench and one pair of dumbbells.
Cue 1: Lay face forward over an incline bench set at between a 45 and
60-degree angle. Grab a pair of dumbbells with either a palm back or with palms
facing each other.
2: With arms hanging straight down,
raise the dumbbells up and behind you so they pass the line of your hips before
returning them to the start of the exercise.
In an Intensity Technique To Your Rear Deltoid Dumbbell Workout:
going to up the intensity of our workout by forging together the last two
exercise movements while still using the two repetitions in reverse. Unlike
traditional supersets, where one exercise is completed before immediately doing
another set of a different exercise, you will alternate between Chest Supported
Rear Delt Fly and Dumbbell Rockets inside one set by doing one repetition of
the first exercise followed by one repetition of Dumbbell Rockets.
will complete 8 repetitions of each exercise totaling 16 repetitions per set x
2 sets. Remember, one rep of each movement makes one whole repetition.
your second rear delt dumbbell workout, you will be using two exercises and one
intensity technique. Make sure to warm up using the 4 point Sequence drill we
used in the first rear delt workout.
Rear Delt Flys are awesome, full-stop. This exercise zeros in on the rear
deltoids and removes momentum in the process. “Dead-stop” means that you will
be lifting the weights from the floor on every repetition instead of flying
with them as you would on a normal rear delt fly.
One pair of dumbbells, a flat bench, and two crates or a couple of bumper
plates that will go under each end of the bench to lift it higher off the floor
and give you more room to fly off the floor.
Set-Up: Place a crate or a
couple of bumper plates under each end of a flat bench. Have the dumbbells on
the floor on either side of the bench level with where your shoulders will be
once you lay face down on the bench. As both arms need to be straight, you may
need to move the dumbbell away from the bench depending on the length of your
Lay face down on the bench and grip each dumbbell without lifting them off the
floor. Retract your shoulders by pulling them down and tightening your core
Lift the dumbbells off the floor in a fly motion until your elbows are at least
in line with your shoulders. Try not to lift your body off the bench and fly
the dumbbells back; instead, pin your body to the bench and fly the dumbbells
either in line with your shoulders or just in front.
Briefly hold the top position before slowly lowering the dumbbell back to the
floor. Try not to slam the dumbbells on the floor but place them instead.
Deltoid Dumbbell Workout Exercise 2 –
Supinated Single Arm Row - aka
Bent Over Underhand Dumbbell Row:
is a formidable exercise for effectively contracting the rear delts because the
premise of the movement is to get your elbows up and behind the line of your
back. You can do this exercise by either hinging at the hip (as in the picture)
or by leaning over on a bench.
Hold one dumbbell with a supinated grip and hinge over at the hip. With feet shoulder-width
apart, start with the dumbbell in between your feet.
Retract your shoulder blades by pulling them back and tensing your core
3: Row the dumbbell in line with your shoulders until your elbow is behind the
line of your shoulder blades.
Squeeze your rear deltoid at the top of the position before slowly lowering the
dumbbell to the start position in between your legs.
Comes The Fun Part!
of performing a straight-set as you would normally do, we're going to turn the
heat up and add in an intensity technique. Welcome to Rep Targeting!
is Rep Targeting, and How Will It Help My Rear Deltoid Dumbbell Workout?
Targeting is when you set a rep target and achieve that rep target no matter
how many sets it takes to attain.
advanced technique is a training method for lifters who have been training for
several years and have surpassed novice and early intermediate level training.
It can help your rear deltoid dumbbell workout by permitting you to go further
than conventional failure to work the rear deltoids harder, thus delivering a
stimulus to get bigger and stronger. As such, this should not be tried by the
inexperienced novice lifter.
this rear delt dumbbell workout, we’re going to set our rep target at 50
repetitions. I want you to choose a weight that permits you to do 15-20
repetitions aiming for 2 repetitions in reserve. I’m going to give you an
example of a typical set, but remember that it’s nothing more than an example,
and when it comes to you performing the rep targeting, it could turn out much
On set one, you
achieved 15 reps leaving you with 35 repetitions to the target.
You rest up to 30
You perform 10 more
reps to failure (2-0 repetitions in reserve) 25 reps to the target
You rest up to 30
You achieve 8 reps
to failure leaving you 17 repetitions to your target
You rest up to 30
Complete 7 reps to
failure leaving you 10 repetitions to your target
Rest up 30 seconds
You perform 5
repetitions to failure leaving you 5 repetitions to the target
Rest 30 seconds
You perform your
final 5 repetitions and reach your target.
going to do rep targeting for both exercises on your second rear deltoid
dumbbell workout (meaning, you will perform for the dead-stop rear delt flys
and a rep target for left and right deltoid on the supinated row.)
Delt Dumbbell Workout Week 5 – Deload Week:
is a Deload Phase & Why Should You Care?
Deload phase usually lasting seven days is a cruise mode strategy used to
reduce volume and intensity to give the muscles and body systems a momentary
break. It's an opportunity to lessen the accumulation of fatigue built up
throughout a training cycle.
tendons and ligaments take longer than muscles to recover from workout
accumulation, deloads offer them time to heal and catch up.
Are Deload Phases Advised?
phases are based on research on how the body reacts and recovers from the
stress of doing a series of workouts.
are broken down through stress applied during workouts resulting in a temporary
decrease in fitness and strength. As the muscles recover on rest days and
deload phases, adaptations are made, and muscles bounce back bigger and
stronger. This is known as supercompensation.
muscles are pushed past the point where a deload phase is recommended, fatigue,
a decrease in strength, joint pain, and little motivation to train are specific
Not Just Take A Week Off Training Instead?
question. Taking a week off training may seem the most logical solution to
discharging fatigue buildup, but the risk of taking time off is that you may
lose some of the adaptations made over the past training cycle.
a deload phase that is easy compared to regular training will conserve
adaptations in strength and muscle gains while removing fatigue.
week five, your rear deltoid dumbbell workouts will look like the following:
Delt Dumbbell Workout 1:
Supported Fly x 1 set of 8 repetitions aiming for 5+ reps in reserve
Rockets x 1 set of 8 repetitions aiming for 5+ reps in reserve
Row x 1 set of 8 repetitions aiming for 5 reps in reserve.
Deltoid Dumbbell Workout 2:
Rear Delt Flys x 2 sets of 8 repetitions aiming for 5+ reps in reserve
Supinated Single-Arm Row x 1 set of 8 repetitions aiming for 5+ reps in reserve
Deltoid Dumbbell Workout FAQs:
Q: On what days
should I do my rear deltoid dumbbell workouts?
A: Try to set your
rear delt dumbbell workouts evenly apart to give them time to sufficiently
recover between workouts. Example: Monday and Thursday.
Q: On my first rear
deltoid dumbbell workout (auto-regulation training), I noticed a weight
increase from week one through to week three. In week four, my poundage took a
nosedive, is this normal?
this is completely normal. As you get closer to a Deload week,
you will notice a slight decline in the weights you use as fatigue accumulation
sets in, provided that you've been training hard enough during weeks one
through four. If you can do it safely, push yourself to complete your workouts
and then follow the Deload instructions for week five.
Q: What should I do
if my poundage declines heavily on week three?
A: If you notice over
a few weeks your strength has decreased, start looking at the areas that matter
because there could be one of many reasons why strength can decline.
start with the most obvious culprits…
– Is your nutrition in check? Are you missing meals?
your calories and protein set at the correct levels?
you have enough sodium coming in?
are your fats and carbs?
2: Sleep – So
you’ve had arguments with your significant other long into the night leading to
shorter sleep; something as simple as sleep being out of sync could affect your
strength levels in the gym and your ability to recover.
Outside Stresses: Sometimes, life gets in the way of training;
personal, work, and social issues come up and add extra weight to our day. If
you're prone to stress and constantly find yourself in the thick end of life,
take a step back so you can see the pressures that are within your control and
the ones that could hinder your training. Stress management is quintessential
to building muscle and keeping cortisol and other stress hormones in check.
Is your workout volume too high? It may be that you've surpassed the maximum
amount of volume you can complete and still be able to recover from. While
progression and, ultimately, volume increases are essential to long-term muscle
growth, part of your journey is to find out where the limits lay.
all of the scenarios mentioned, you have a certain amount of control. If you're
serious about improvement, you have to make sure these areas are covered as
best you can.
all areas are optimized and your strength levels have not returned, I would
drop a set or two for each muscle group for one week, and if you see no change,
take an early deload week and restart your rear deltoid dumbbell workout.
Should I increase my weight on the next set if I score two reps in reserve?
A: If I'm performing
three sets and on the second set, I score my effort as 2 repetitions in
reserve, I will keep the same weight for my final set and after completion of
my last set ask myself the question, "am I above or below the reps in
Q: Is rear delt push
A: Working rear
deltoid is considered a pull muscle as it's targeted with pulling and rowing
motions. For this reason, you could add your rear delt dumbbell workout to your
back training days.
Q: What do I do on
the second rear deltoid dumbbell workout if on week one I choose a weight for
rep targeting that allowed me 25 reps on the first set?
A: Make a note in
your workout journal and increase the weight on week two.
Q: What do I do for
weeks 6-10 if I want to change my rear deltoid dumbbell workout?
A: First you could
look for a different Rear Delt db Fly variation and check out our Best Rear Deltoid Dumbbell Exercises article for more ideas for your next rear delt dumbbell
you wanted to swap out the intensity technique, you could exchange it for the
you’ve never done Variation Giant Sets before, this is a real shocker for any
muscle group. You perform variations of the same exercise in a giant set
fashion. A great example of this would be for your rear deltoid dumbbell
workout would be…
The Rear Delt Fly
Rear Dumbbell Fly Version 2
Dead-Stop Rear Delt db Fly
Single Arm Band Dumbbell Rear Flys
would shoot for 10 reps per set aiming for 1-2 repetitions in reserve. You can
find all cues and pictures in our Rear Dumbbell Fly article.
Dumbbell Deadlift: 5 Variations to Beef Up Your Physique
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