Dumbbell Rear Delt Row
A bent-over dumbbell row variation that targets the rear delts by pulling the elbows out wide to the sides.
Secondary muscles
How to do it
- Stand with your feet hip- to shoulder-width apart, holding a dumbbell in each hand at your sides.
- Hinge at your hips until your torso is leaned forward, soften your knees, and let the dumbbells hang below your shoulders with your palms facing each other.
- Brace your core and keep your back flat as you pull your elbows up and out to the sides.
- Lift until your upper arms are roughly in line with your shoulders and squeeze your upper back.
- Lower the dumbbells under control to the start position and repeat.
Form cues
- Lead with your elbows.
- Keep your back flat.
- Raise arms out, not back.
- Squeeze shoulder blades together.
Common mistakes
- Rounding the lower back as you hinge forward.
- Shrugging the shoulders up toward the ears.
- Pulling the dumbbells straight back close to the ribs.
- Swinging the torso to start each rep.
Breathing
Inhale as you lower the dumbbells, and exhale as you row them up and out to the sides.
