Dumbbell Seated Bent Over Rear Delt Row
Description
The dumbbell seated bent-over rear delt row is a rear deltoid isolation exercise performed seated on a bench, bent forward at the waist, rowing dumbbells up with elbows wide. The seated position eliminates lower-body involvement and the bent-over angle targets the rear delts and mid-traps.
Equipment Required
Dumbbell Seated Bent Over Rear Delt Row Instructions
- Sit on the end of a flat bench with feet flat on the floor. Hold a dumbbell in each hand.
- Lean forward at the hips until your chest is close to your thighs.
- Let the dumbbells hang below your legs with arms extended, palms facing each other.
- Row the dumbbells up and out to the sides with elbows wide, leading with your elbows.
- Squeeze your rear delts and shoulder blades together at the top.
- Lower under control over two seconds.
- Keep your torso still — only your arms move.
- Use moderate weight. Aim for 12 to 15 reps per set.
Dumbbell Seated Bent Over Rear Delt Row Form & Visual
Dumbbell Seated Bent Over Rear Delt Row Benefits
- Isolates the rear delts and mid-traps
- Seated position eliminates body english
- Easy to load progressively
- Builds shoulder balance and posture
- Reduces lower-back strain vs standing bent rows
- Excellent for shoulder health
Dumbbell Seated Bent Over Rear Delt Row Muscles Worked
- Posterior deltoid
- Trapezius (middle fibers)
- Rhomboids
- Infraspinatus
- Biceps brachii (slight)
Dumbbell Seated Bent Over Rear Delt Row Variations & Alternatives
- Dumbbell Rear Delt Fly
- Cable Rear Delt Fly
- Dumbbell Rear Delt Raise
- Standing Bent-Over Rear Delt Row
- Face Pull
