Dumbbell Rear Delt Row

Category

Shoulders

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Posterior Deltoids, Trapezius, Rhomboids

Secondary muscles

Biceps Brachii

How to do it

1. Kneel with your right knee on a bench and your left foot firmly planted on the floor for stability. Lean forward until your torso is parallel to the floor, and place your right hand on the bench for support. Hold a dumbbell in your left hand with an overhand grip, allowing it to hang straight down from your shoulder.
2. Row the dumbbell up towards your side, allowing your elbow to flare out to the side. Focus on squeezing your shoulder blades together at the top of the movement.
3. Hold the top position briefly, ensuring your upper arm is parallel to the floor and your elbow is pointing outward.
4. Slowly lower the dumbbell back to the starting position with control, allowing your arm to fully extend.

Form tips

• Keep your elbow flared out to the side to target the rear delts effectively.
• Exhale as you row the dumbbell up and inhale as you lower it back down.
• Use a controlled and steady pace to maintain proper form and muscle engagement.