Dumbbell Rear Delt Row

Technique

The dumbbell rear delt row is a bent-over row in which the elbows flare out wide and the dumbbells are pulled toward the upper chest rather than the hips. This shifts the work from the lats to the rear delts and upper back, the muscles that keep the shoulders balanced and support good posture.

Steps

1. Hold two dumbbells and hinge forward until your torso is close to parallel with the floor, arms hanging straight
2. Turn the palms to face your legs and keep the neck in line with the spine
3. Row the dumbbells up and out with the elbows flared to about 70 to 90 degrees from the body, toward the upper chest
4. Squeeze the shoulder blades together at the top, then lower slowly

Common mistakes

• Pulling toward the hips with tucked elbows, which turns it into a lat row
• Using momentum from the hips to lift heavier weights

Variations

• Chest-supported rear delt row on an incline bench
• Rear delt row with a cable and rope

FAQ