Dumbbell Rear Delt Row

Dumbbell Rear Delt Row

The Dumbbell Rear Delt Row is a fantastic exercise that targets the muscles of your upper back, specifically the rear deltoids. Strong rear deltoid muscles are important for maintaining good posture, as they help counterbalance the muscles in your chest and shoulders that tend to become tight and overactive from sitting at a desk or hunching over electronic devices all day. To perform the Dumbbell Rear Delt Row, you'll need a pair of dumbbells and a flat bench. This exercise involves a bent-over position, which engages your core muscles as well. By targeting the muscles in your upper back, you'll not only improve your posture but also enhance your overall athletic performance. Incorporating the Dumbbell Rear Delt Row into your routine can help you achieve a balanced and aesthetically pleasing physique. It's particularly beneficial for individuals who are looking to strengthen their upper back, improve shoulder stability, and prevent injuries. This exercise can be modified by adjusting the weight of the dumbbells or using resistance bands to increase or decrease the intensity. Remember, proper form is crucial to maximize the benefits of the Dumbbell Rear Delt Row and minimize the risk of injury. So, take your time to master the technique, start with lighter weights, and gradually increase the resistance as your strength and confidence improve.


  • Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your palms facing your body.
  • Bend your knees slightly and hinge forward at the hips, maintaining a flat back and keeping your core engaged.
  • Lift the dumbbells out to the sides, with your elbows bent at 90 degrees and your upper arms parallel to the floor. Your palms should be facing each other.
  • Squeeze your shoulder blades together as you pull the dumbbells back, keeping your elbows close to your body.
  • Pause briefly at the top of the movement, feeling the contraction in your rear deltoids.
  • Slowly lower the dumbbells back to the starting position, keeping your back flat and your core engaged.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Maintain proper form and technique to target the rear deltoids effectively.
  • Incorporate a variety of grips (overhand, underhand, neutral) to engage different muscle fibers.
  • Focus on squeezing your shoulder blades together at the peak of the exercise for maximum contraction.
  • Use a weight that challenges you but still allows you to maintain control throughout the movement.
  • When performing the exercise, keep your spine neutral and avoid excessive swinging or jerking.
  • Don't forget to breathe throughout the exercise - inhale on the eccentric phase and exhale on the concentric phase.
  • Gradually increase the weight over time to continue challenging your rear deltoids and stimulating muscle growth.
  • Include dumbbell rear delt rows in a well-rounded shoulder workout to ensure balanced development.
  • Pair this exercise with other compound movements like bench press or squats to maximize overall muscle gains.


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