Dumbbell Rear Delt Row

Dumbbell Rear Delt Row


This exercise involves using dumbbells to perform a rowing motion that targets the rear deltoid muscles in the shoulders. It is a great exercise for improving posture and strengthening the upper back.

Muscle Group

Equipment Required

Dumbbell Rear Delt Row Instructions

  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
  2. Bend forward at the hips, keeping your back straight and your head up.
  3. Extend your arms straight down towards the floor, palms facing each other.
  4. Engage your shoulder blades and pull the dumbbells up towards your chest, keeping your elbows close to your body.
  5. Pause at the top of the movement and squeeze your shoulder blades together.
  6. Slowly lower the dumbbells back down to the starting position.
  7. Repeat for the desired number of reps.

Dumbbell Rear Delt Row Form & Visual

Dumbbell Rear Delt Row

Dumbbell Rear Delt Row Benefits

  • Targets the rear deltoid muscles, which are often neglected in traditional back exercises
  • Improves posture by strengthening the upper back muscles
  • Helps prevent shoulder injuries by improving shoulder stability
  • Can be done with a variety of equipment, including dumbbells, resistance bands, and cable machines
  • Allows for a full range of motion, which can increase muscle activation and growth

Dumbbell Rear Delt Row Muscles Worked

  • Rhomboids
  • Trapezius
  • Posterior deltoid
  • Erector spinae
  • Latissimus dorsi

Dumbbell Rear Delt Row Variations & Alternatives