Dumbbell Rear Delt Row
Description
The dumbbell rear delt row is a bent-over row performed with wide, flared elbows to shift emphasis from the lats to the rear deltoids and mid-traps. The key is keeping your elbows pointing out to the sides at shoulder height during the row.
Equipment Required
Dumbbell Rear Delt Row Instructions
- Stand with feet hip-width apart. Hold a dumbbell in each hand. Hinge forward at the hips.
- Let the dumbbells hang below your chest.
- Row with elbows flared wide — drive your elbows out to the sides at shoulder height.
- Squeeze your rear delts and shoulder blades at the top.
- Lower under control.
- The wide elbows are the key cue — they shift work from lats to rear delts.
- Use lighter weight than standard rows.
- Aim for 12 to 15 reps.
Dumbbell Rear Delt Row Form & Visual
Dumbbell Rear Delt Row Benefits
- Targets rear delts over lats
- Wide elbows shift the emphasis effectively
- Builds shoulder balance
- Simple form adjustment from standard rows
- Easy to load progressively
- Useful for posture improvement
Dumbbell Rear Delt Row Muscles Worked
- Posterior deltoid
- Trapezius (middle)
- Rhomboids
- Infraspinatus
- Biceps brachii (slight)
Dumbbell Rear Delt Row Variations & Alternatives
- Dumbbell Rear Fly
- Seated Bent-Over Rear Delt Row
- Face Pull
- Band Rear Delt Row
- Incline Bench Rear Delt Row
