Dumbbell Rear Delt Row

Body region

• Shoulders
• Back

Muscles

Main

• Deltoid
• Trapezius

Helps

• Infraspinatus
• Teres Minor
• Rhomboids
• Brachialis

Holds

• Erector Spinae
• Biceps Femoris
• Flexor Digitorum Superficialis

Equipment

• Dumbbells

Technique

1. With a dumbbell in each hand, bend forward from the hips, chest facing the floor and back flat.
2. Let the arms hang with palms facing your legs.
3. Row the dumbbells up and out, elbows flared to about 90 degrees from the body, until the upper arms are level with the shoulders.
4. Lower slowly to straight arms.

Cues

• Pull toward your upper chest, not your hips.
• Keep the elbows wide and the wrists relaxed.

Common mistakes

• Tucking the elbows in, which turns it into a regular row.
• Rounding the back while hinged over.

Variations

• Chest-Supported Rear Delt Row

Alternatives

• Rear Delt Fly
• Face Pull