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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

Intermediate
Compound
Pull
1 min per set2 min rest
Shoulders
Dumbbell

Description

A strength exercise targeting the rear deltoids by pulling weights in a bent over seated position.

How to Do Dumbbell Seated Bent Over Rear Delt Row

  1. 1
    Setup

    Sit on a flat bench with a dumbbell in each hand, placing your feet flat on the floor directly under your knees. Lean forward from your hips, bringing your torso almost parallel to the floor, with your chest resting on your thighs.

  2. 2
    Setup

    Allow your arms to hang straight down from your shoulders, holding the dumbbells with a neutral grip (palms facing each other). Ensure your back is straight and your core is engaged to support your spine.

  3. 3

    Exhale and initiate the movement by pulling the dumbbells up and out to the sides, driving your elbows towards the ceiling. Focus on squeezing your shoulder blades together and contracting your posterior deltoids.

  4. 4

    Continue pulling until your elbows are roughly level with your torso, forming approximately a 90-degree angle at your elbow joint. Avoid shrugging your shoulders towards your ears.

  5. 5

    Inhale and slowly lower the dumbbells back to the starting position with control, resisting the weight throughout the eccentric phase. Maintain your bent-over torso position throughout the entire set.

Tips

  • Visualize pulling with your elbows rather than your hands to better engage the rear deltoids and minimize bicep involvement.
  • Maintain a consistent torso angle throughout the entire movement; avoid standing up or rocking to generate momentum.
  • Focus on a controlled eccentric (lowering) phase to maximize time under tension and improve muscle growth in the rear deltoids.
  • Keep your gaze slightly forward or down to maintain a neutral cervical spine and avoid neck strain during the bent-over position.

Common Mistakes

  • ×Rounding your upper back can strain the spine; instead, keep your chest up and maintain a neutral spine by engaging your core and retracting your shoulder blades slightly at the start.
  • ×Using excessive momentum or shrugging the shoulders reduces rear delt activation; instead, use a lighter weight and focus on a deliberate, controlled pull driven by the rear deltoids.
  • ×Allowing elbows to flare too wide can shift emphasis to the side deltoids or rotator cuff; instead, keep a slight bend in the elbows and drive them slightly back and up to target the rear deltoids effectively.

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