Dumbbell Rear Delt Row
A bent-over dumbbell row variation that isolates the posterior deltoids and upper back by flaring the elbows wide. Use this movement for hypertrophy and shoulder stability.
About Exercise
Equipment
Dumbbells
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Lower Back, Biceps, Lats
Popularity Score
6
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
Traps
7/10Mid Traps
Lower Back
5/10Erector Spinae
Biceps
3/10Lats
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Rest 60-90 seconds for hypertrophy sets.
How to Perform
Stand holding dumbbells, hinge forward at the hips, keeping the back flat until the torso is near parallel to the floor. Let arms hang straight down with palms facing each other.
- Initiate the pull by flaring elbows out wide toward the ceiling.
- Squeeze the shoulder blades together, driving the dumbbells upward to shoulder height.
- Hold briefly at the top, focusing on the contraction in the rear shoulders.
- Slowly lower the dumbbells back to the starting position with control.
- Maintain your rigid hip-hinge position throughout the set.
Coaching Tips
Form Cues
- Elbows out wide
- Squeeze shoulder blades
- Keep flat back
- Hinge at hips
- Control the descent
Breathing
Inhale while lowering the weights; exhale forcefully as you pull the dumbbells up and brace the core.
Tempo
2-0-1
Range of Motion
Pull the dumbbells until the elbows reach shoulder height or slightly above, ensuring maximum contraction of the rear delts.
Safety
Safety Notes
- Maintain a neutral spine; avoid hyperextension or flexion of the back.
- Start with light weight to master the hip hinge position.
- If lower back fatigue occurs, perform the exercise chest-supported on an incline bench.
Spotting
Not recommended. If assistance is needed, use lighter weight or perform the exercise chest supported on an incline bench.
Common Mistakes
- Rounding the upper or lower back
- Standing up during the set
- Using excessive momentum to lift
- Letting the elbows tuck in too close
When to Avoid
- Acute lower back pain or injury
- Severe shoulder impingement
- Inability to maintain a stable hip hinge position
Flexibility Needed
- Sufficient hamstring flexibility for hip hinge
Build Up First
- Competency performing the hip hinge pattern
- Basic dumbbell row technique
Also known as
Elbows Out Bent Over Dumbbell Row, Rear Delt Row, Bent Over Dumbbell Raise, Dumbbell Bent Over Row
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