Dumbbell Seated Bent Over Rear Delt Row

Muscles worked

Setup

1. Sit at the very end of a flat bench with your feet flat on the floor and knees together.
2. Lean forward from the hips until your chest is near your thighs, keeping your spine neutral and chest up.
3. Hold a dumbbell in each hand with a neutral or palms-facing-back grip, letting your arms hang straight down toward the floor.

How to do it

1. Exhale as you pull the dumbbells upward, flaring your elbows out to the sides at roughly a 70-90 degree angle from your torso.
2. Focus on pulling with your elbows rather than your hands, squeezing your shoulder blades together at the peak of the movement.
3. Inhale as you slowly lower the dumbbells back to the starting position under full control.
4. Maintain a controlled tempo, avoiding any swinging or jerking of the torso.

Form checklist

• Keep your back flat and avoid rounding the spine or hunching the shoulders.
• Ensure your elbows flare out wide to target the rear delts instead of the lats.
• Keep your neck in a neutral position by looking at a spot on the floor a few feet in front of you.
• Avoid using momentum or 'bouncing' your chest off your thighs to lift the weights.

Pro tips

• Imagine you are trying to lead the movement with the back of your elbows to maximize rear delt engagement.
• Use a slightly lighter weight than a standard row to ensure the small rear deltoid muscles are doing the work rather than the larger back muscles.
• Pause for one second at the top of the movement to emphasize the peak contraction of the trapezius.

Make it harder

• Incorporate a 3-second isometric hold at the top of each rep to increase time under tension.
• Perform the movement with a 'pinkies up' grip (rotating the dumbbells slightly) to further isolate the posterior deltoid.

Frequently asked

What muscles does the dumbbell seated bent over rear delt row work?

The dumbbell seated bent over rear delt row primarily targets the lats and rhomboids, and also works the abs, biceps, deltoids, erector spinae, and trapezius as secondary muscles.

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

The dumbbell seated bent over rear delt row uses dumbbell.

Is the dumbbell seated bent over rear delt row good for beginners?

The dumbbell seated bent over 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 Bent Over Lat PulldownIntermediate · lats, rhomboids, and trapezius
• Band Bent Over One Arm KickbackBeginner · biceps, lats, rhomboids, and trapezius
• Band One Arm Twisting Seated RowIntermediate · lats, rhomboids, and trapezius
• Band Standing Rear Delt RowIntermediate · deltoids, lats, and rhomboids