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Dumbbell Seated Rear-Delt Row
Seated dumbbell row that targets rear deltoids and upper back to build shoulder strength and improve posture; performed bent forward to isolate the movement.
About Exercise
Equipment
Dumbbells, Flat Bench
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Shoulders, Traps
Secondary Muscles
Lats, Biceps, Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Rear Delts
Traps
8/10Mid Traps
Lats
5/10Biceps
4/10Forearms
3/10Flexors
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on the edge of a flat bench with feet flat on the ground. Hinge forward at hips to bring chest near thighs, holding dumbbells with neutral grip and arms hanging down.
- Keep back straight and elbows slightly bent.
- Lift dumbbells out to sides in a wide arc, squeezing shoulder blades together.
- Raise until arms are parallel to floor.
- Pause briefly at top to contract rear deltoids.
- Lower weights slowly with control back to start.
Coaching Tips
Form Cues
- Squeeze shoulder blades
- Elbows flared wide
- Back stays flat
- Lead with rear delts
Breathing
Inhale as you lower the weights; exhale as you lift and squeeze.
Tempo
3-1-2
Range of Motion
From arms hanging straight down to parallel with floor at shoulder height, maintaining slight elbow bend.
Safety
Safety Notes
- Avoid heavy loads if shoulder instability present
- Warm up shoulders before starting
- Stop if lower back strain occurs
Spotting
Spotting not required; use lighter weights for safety.
Common Mistakes
- Using momentum to swing weights
- Rounding the back
- Shrugging shoulders up
- Locking elbows out
When to Avoid
- Acute shoulder impingement
- Lower back injury
Flexibility Needed
- Adequate shoulder flexion
- Hip hinge mobility
Build Up First
- Basic upper body pulling form
- Shoulder stability competency
Also known as
Dumbbell Seated Bent Over Rear Delt Row, Seated Rear Delt Raise
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