Dumbbell Rear Delt Row
Bent-over dumbbell row variation targeting rear deltoids and upper back to build strength, hypertrophy, and improve shoulder stability and posture.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders, Lats
Secondary Muscles
Lower Back, Biceps, Forearms, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Rear Delts
Lats
8/10Teres Major
Traps
7/10Upper Traps, Mid Traps
Lower Back
5/10Erector Spinae
Biceps
4/10Forearms
3/10Flexors
Abs
3/10Transverse Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand with feet shoulder-width apart, holding dumbbells with neutral grip. Hinge at hips with flat back until torso is nearly parallel to floor, arms extended.
- Flare elbows wide and pull dumbbells toward ceiling, leading with elbows.
- Squeeze shoulder blades together as upper arms reach parallel to body.
- Pause briefly at top, contracting rear deltoids.
- Lower dumbbells slowly to full extension, keeping tension in rear delts.
- Maintain hip hinge and core engagement throughout.
Coaching Tips
Form Cues
- Lead with elbows
- Squeeze blades together
- Keep back flat
- Flare elbows wide
- Control the descent
Breathing
Inhale as you lower the weights; exhale forcefully as you pull up, bracing your core.
Tempo
2-1-2
Range of Motion
From arms fully extended below shoulders to upper arms parallel to body, elbows at 90 degrees.
Safety
Safety Notes
- Avoid rounding or hyperextending spine
- Start with light weights
- Use chest support if lower back fatigues
- Ensure stable hip hinge
- Avoid if acute shoulder impingement
Spotting
Spotting not recommended; use lighter weights or chest-supported variation to avoid momentum.
Common Mistakes
- Rounding the back
- Using momentum to swing
- Narrow elbow path
- Hyperextending spine
- Jutting head forward
When to Avoid
- Acute lower back pain
- Severe shoulder impingement
Flexibility Needed
- Hamstring flexibility for hip hinge
- Shoulder mobility for elbow flare
Build Up First
- Mastery of hip hinge position
- Proper scapular retraction control
Also known as
Rear Delt Dumbbell Row, Bent-Over Rear Delt Row, Dumbbell Rear Delt Fly Row
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