Dumbbell Rear Delt Row

Muscles worked

Setup

1. Place one knee and the same-side hand firmly on a flat bench for support.
2. Position your other foot flat on the floor, slightly out to the side to create a stable, tripod base.
3. Hold a dumbbell in your free hand with a neutral or slightly overhand grip, letting it hang directly below your shoulder.
4. Ensure your spine is neutral and your torso is parallel to the floor.

How to do it

1. Exhale as you pull the dumbbell upward, flaring your elbow out to the side at a 70 to 90-degree angle from your torso.
2. Pull until your upper arm is roughly in line with your torso, focusing on driving the elbow toward the ceiling.
3. Inhale as you slowly lower the dumbbell back to the starting position with a controlled 2-second eccentric phase.
4. Complete all reps on one side before switching to the other.

Form checklist

• Keep your elbow flared out wide rather than tucked against your ribs to target the deltoids over the lats.
• Avoid rotating your torso or 'hitching' the weight up; keep your shoulders square to the floor.
• Maintain a flat back and engaged core to protect the lumbar spine.
• Keep your neck neutral by looking at a spot on the floor about a foot in front of the bench.

Pro tips

• Visualize pulling with your elbow rather than your hand to minimize bicep involvement and maximize rear delt recruitment.
• Pause for a split second at the top of the movement to feel the peak contraction in the posterior deltoid.

Make it harder

• Incorporate a 2-3 second isometric hold at the top of each repetition.
• Use a pronated (overhand) grip to further shift the mechanical load onto the posterior deltoid and upper traps.

Frequently asked

What muscles does the dumbbell rear delt row work?

The dumbbell rear delt row primarily targets the deltoids, lats, and rhomboids, and also works the abs, erector spinae, forearms, rotator cuff, and trapezius as secondary muscles.

What equipment do you need for the dumbbell rear delt row?

The dumbbell rear delt row uses dumbbell.

Is the dumbbell rear delt row good for beginners?

The dumbbell rear delt row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Band Standing Rear Delt RowIntermediate · deltoids, lats, and rhomboids
• Floor T RaiseBeginner · deltoids, lats, and rhomboids
• Rear Fly StepbackIntermediate · deltoids, lats, and rhomboids
• Snow Angel Face To FloorBeginner · deltoids, lats, and rhomboids