Description
A compound exercise that targets the rear deltoids, while also working the upper back and traps.
How to Do Dumbbell Rear Delt Row
- 1Setup
Grab two dumbbells with a neutral grip (palms facing each other) and stand with your feet hip-width apart. Hinge at your hips, keeping a flat back, until your torso is nearly parallel to the floor.
- 2Setup
Let the dumbbells hang directly below your shoulders with your arms fully extended, maintaining a slight bend in your elbows. Keep your core engaged to stabilize your torso throughout the movement.
- 3
Initiate the movement by squeezing your shoulder blades together and pulling the dumbbells up and out to the sides, leading with your elbows. Focus on contracting your rear deltoids.
- 4
Continue pulling until your elbows are roughly in line with your shoulders, ensuring the movement comes from your upper back and shoulders, not momentum. Exhale as you pull.
- 5
Slowly and with control, lower the dumbbells back to the starting position, allowing your shoulder blades to protract slightly at the bottom. Inhale as you lower.
Tips
- Focus on driving your elbows up and out, rather than just pulling with your hands, to better engage the rear deltoids and upper back.
- Maintain a flat back and engaged core throughout the exercise to protect your lower spine and maximize stability.
- Control the eccentric (lowering) phase of the movement; don't let gravity just drop the weights, as this enhances muscle activation.
- Imagine trying to squeeze a pencil between your shoulder blades at the top of the movement to ensure full scapular retraction.
Common Mistakes
- ×Rounding your back during the bent-over position can strain your spine; keep a neutral spine and slight arch in your lower back by bracing your core.
- ×Using too much momentum or swinging the dumbbells reduces the isolation on the rear deltoids; use lighter weight and focus on a strict, controlled pull.
- ×Shrugging your shoulders towards your ears engages the traps instead of the rear delts; keep your shoulders depressed and away from your ears throughout the movement.
Variations
Dumbbell W press
Sculpt powerful shoulders and improve stability with the Dumbbell W Press. This unique overhead movement targets your deltoids and traps effectively.
Dumbbell Seated Bent Over Rear Delt Row
Target your rear deltoids with the seated bent-over rear delt row. Strengthen your posterior shoulders for improved posture and balanced muscle
Dumbbell Rear Lateral Raise
Sculpt powerful, balanced shoulders with the Dumbbell Rear Lateral Raise. This isolation exercise specifically targets your posterior deltoids, enhancing
Dumbbell Prone Rear Delt Swing
Enhance your shoulder definition with the Dumbbell Prone Rear Delt Swing. This isolation exercise effectively targets the posterior deltoids for improved
Related Exercises
Dumbbell Seated Shoulder Press (parallel grip)
Build strong, well-defined shoulders with the seated dumbbell shoulder press. This exercise targets your deltoids and triceps for upper body strength and
Dumbbell Rear Lateral Raise (support head)
Target your posterior deltoids effectively with the supported dumbbell rear lateral raise.
Dumbbell Alternate Side Press
Perform the Dumbbell Alternate Side Press to effectively build strong, sculpted shoulders.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Kettlebell Around Head Rotation
Build shoulder mobility and stability by rotating a kettlebell around your head in a controlled circular path.
Barbell Clean and Press
A powerful full-body exercise, the Barbell Clean and Press combines a deadlift, clean, and overhead press to build explosive strength and muscle.
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