Dumbbell Rear Delt Row
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The Dumbbell Rear Delt Row is a strength exercise that involves bending at the hips with a flat back, holding dumbbells, and rowing them upward by squeezing the shoulder blades together to target the posterior deltoids. Its primary purpose is to build rear shoulder strength and improve posture by enhancing scapular retraction. Main muscles worked are the rear delts in the shoulders, with secondary emphasis on the upper back; it's ideal for athletes, bodybuilders, or anyone addressing rounded shoulders, using just a pair of dumbbells.
How to Perform Dumbbell Rear Delt Row
- 1Stand with feet shoulder-width apart, holding a dumbbell in each hand with palms facing in (neutral grip).
- 2Hinge at hips to bend forward until torso is nearly parallel to floor, knees slightly bent, core braced, back flat.
- 3Let dumbbells hang straight down from shoulders with arms fully extended, elbows slightly bent.
- 4Squeeze shoulder blades together and pull dumbbells up and out to sides in a wide arc, leading with elbows (like rowing backward). Inhale as you prepare.
- 5Exhale as you row elbows high and back, focusing on contracting rear delts at the top (elbows at shoulder height).
- 6Pause briefly at peak contraction, then inhale as you slowly lower dumbbells back to start position with control.
- 7Repeat for desired reps, then stand up to reset.
- 8Key form tips: Keep movement slow and controlled; avoid using momentum or swinging. Maintain neutral spine—no rounding or arching. Focus pull on rear delts, not traps or biceps. Common mistakes: shrugging shoulders up or flaring elbows too wide.