How many dumbbell rear delt pulses should a beginner do?

Two sets of 15 pulses with a light pair of dumbbells is a good starting dose, held in the hinge position the whole time. Add a third set before adding weight, since holding the hinge is often the limiting factor before the shoulders are.

What can I use instead of dumbbells for the rear delt pulse?

A light resistance band anchored in front of you and pulled apart, or two filled water bottles, both work as a substitute for light dumbbells here.

What is the dumbbell rear delt pulse good for?

It targets the posterior deltoid and mid-back, muscles that pushing and pressing exercises tend to neglect, working well as a shoulder-health addition to a routine built mostly around pressing. It is a poor choice if bending forward at the hips already bothers your low back, since the whole set is held in that hinged position.

Beginner

Dumbbell Rear Delt Pulse

Hinging forward and holding light dumbbells out to the sides, this barre move pulses the arms through a short horizontal-abduction range to burn out the posterior delts and mid-back. It reinforces the postural muscles that pressing work tends to neglect, and the light load keeps it joint-friendly. Use it in a shoulder-health circuit or an arm-series finisher.

Equipment: Dumbbell
Body part: Shoulder
Type: Strength
Browse by muscle: Deltoid Posterior
Browse by movement: Horizontal Pull

How to do it

1
Stand with feet hip-width and hinge forward at the hips with a flat back until your torso is near parallel to the floor.
2
Let light dumbbells hang under your shoulders, palms facing each other, elbows softly bent.
3
Raise the dumbbells out to the sides until the arms are near shoulder height.
4
Hold there and pulse the weights up and down through a short range.
5
Squeeze the shoulder blades gently together at the top of each pulse.
6
Keep the neck long and continue for the prescribed reps, then lower and stand up.

Tips

Lead with the pinky sides of the hands to bias the rear delts.
Keep a flat back and a long neck to protect the spine in the hinge.
Do not let the weights swing; the pulse should be small and deliberate.
Think about opening the arms wide rather than lifting straight up.

Variations

Common mistakes

The head drops to stare straight down at the floor, adding neck strain that has nothing to do with the shoulders doing the pulsing.
Bobbing the torso up and down with each pulse turns a shoulder isolation move into a small rowing motion through the hips.
The shoulder blades shrug up toward the ears at the top of the pulse instead of staying set and down.
Locking the knees straight through the whole hinge shifts strain toward the hamstrings and low back instead of holding a stable base.

Frequently asked

How many dumbbell rear delt pulses should a beginner do?: Two sets of 15 pulses with a light pair of dumbbells is a good starting dose, held in the hinge position the whole time. Add a third set before adding weight, since holding the hinge is often the limiting factor before the shoulders are.
What can I use instead of dumbbells for the rear delt pulse?: A light resistance band anchored in front of you and pulled apart, or two filled water bottles, both work as a substitute for light dumbbells here.
What is the dumbbell rear delt pulse good for?: It targets the posterior deltoid and mid-back, muscles that pushing and pressing exercises tend to neglect, working well as a shoulder-health addition to a routine built mostly around pressing. It is a poor choice if bending forward at the hips already bothers your low back, since the whole set is held in that hinged position.

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