Dumbbell Rear Delt Row
Build strong, balanced shoulders with the Dumbbell Rear Delt Row. Effectively target your rear deltoids and upper back to improve posture and shoulder
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Dumbbell Rear Delt Row
Dumbbell W press
Shoulders · Dumbbell
Dumbbell Seated Bent Over Rear Delt Row
Shoulders · Deltoid Posterior · Dumbbell
Dumbbell Rear Lateral Raise
Shoulders · Deltoid Posterior · Dumbbell
Dumbbell Prone Rear Delt Swing
Shoulders · Deltoid Posterior · Dumbbell
Description
A compound exercise that targets the rear deltoids, while also working the upper back and traps.
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How to do Dumbbell Rear Delt Row
- 01Setup
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.
- 02Setup
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.
- 03
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.
- 04
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.
- 05
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.
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Get Ellim — FreeQuestions
Is Dumbbell Rear Delt Row good for beginners?
Dumbbell Rear Delt Row is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Dumbbell Rear Delt Row?
You need Dumbbell to perform Dumbbell Rear Delt Row. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Dumbbell Rear Delt Row?
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.
What are common mistakes when doing Dumbbell Rear Delt Row?
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.
Related exercises
Dumbbell Seated Shoulder Press (parallel grip)
Shoulders · Deltoid Anterior · Dumbbell
Dumbbell Rear Lateral Raise (support head)
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Dumbbell Complex Push-up Row Clean and Press
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Barbell Clean and Press
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Free · iPhone only · Available on the App Store