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Dumbbell Rear Deltoid Row
Intermediate - Strength - Compound
Targeted Muscle Group
Shoulders
Recommended Equipment
Dumbbell
How to do it
The Dumbbell Rear Deltoid Row is a great exercise for targeting the rear deltoids, upper back, and improving shoulder stability. Here’s how to perform it correctly:
Bench-Supported Version:
Place your left knee and left hand on a bench for support. Hold a dumbbell in your right hand with a neutral grip (palm facing in). Keep your right foot on the ground for balance and your torso parallel to the floor.
Engage Your Core:
Tighten your abdominal muscles to stabilize your torso throughout the exercise.
Lift the Dumbbells:
Pull the dumbbell in your right hand up and out to the side, leading with your elbow. Keep your elbow slightly bent. Squeeze your shoulder blade toward your spine as you lift the dumbbell.
Pause:
Briefly pause at the top of the movement, focusing on squeezing your rear deltoids and upper back muscles.
Lower the Dumbbells:
Slowly lower the dumbbell in your right hand back to the starting position in a controlled manner.
