Dumbbell Rear Delt Row
Pull · shoulders · intermediate
Start
FinishHow to do it
Hinge forward to about 45 degrees with dumbbells hanging down, then row with the elbows flared out wide at roughly 90 degrees from your torso so the hands finish level with your chest.
Muscles worked
Primary: shoulders · Also works: traps, rhomboids, lats
Equipment
Dumbbells
Common mistakes
- Tucking the elbows to the ribs, which turns it into a standard back row
- Standing more upright as fatigue builds so the pull loses its angle
- Pulling the hands to the hips instead of up toward the chest
Variations
- Chest-supported rear delt row on an incline bench
- Band rear delt row
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Related exercises
- Standing Overhead Pressshoulders
- Pike Push-Upshoulders
- Dumbbell Lateral Raiseshoulders
- Shoulder Controlled Rotationsshoulders
- Face Pullshoulders
- Cable Lateral Raiseshoulders
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