About this exercise
The dumbbell rear delt row is a bent-over rowing variation that isolates the rear deltoids. By hinging forward and pulling the dumbbells up and out with flared elbows, you shift emphasis from the lats to the posterior shoulder.
Dumbbell Rear Delt Row
Step by step instructions, muscle activation and variants for the Dumbbell Rear Delt Row.
MediumRear shoulders
How to Perform
- Stand with feet hip-width apart and hinge at the hips until your torso is nearly parallel to the floor
- Hold a dumbbell in each hand with arms hanging straight down and palms facing each other
- Keep your back flat and core braced throughout the movement
- Pull both dumbbells upward and outward, leading with the elbows flared to the sides
- Drive the elbows until your upper arms are roughly parallel to the floor
- Squeeze the rear deltoids at the top for a moment
- Lower the dumbbells with control back to the starting position
Muscle Activation
Primary
Rear shoulders
Secondary
BicepsSide shouldersOuter forearmTrapezius
About the Dumbbell Rear Delt Row
The Dumbbell Rear Delt Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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