Instructions

1

Position yourself in a staggered stance with one knee on the bench and opposite foot on the floor. Torso bent forward at approximately 45 degrees with neutral spine. Dumbbell held in one hand with arm extended downward.

2

Grip the dumbbell with a neutral grip (palm facing inward). Establish a stable base with the grounded foot positioned for balance. Retract the shoulder blade slightly to prepare for the pulling motion.

3

Lower the dumbbell in a controlled manner by allowing the arm to extend fully while maintaining a slight bend in the elbow. Keep the torso stable and resist rotation. The dumbbell descends in a vertical path under control.

4

Pull the dumbbell upward by driving the elbow back and slightly out to the side, focusing on initiating the movement from the lat and shoulder blade. Raise the dumbbell to ribcage level while maintaining elbow proximity to the body. Squeeze the lat at the top of the movement before returning to starting position with control.

PRIMARY MUSCLESLatissimus Dorsi

SECONDARY MUSCLESRhomboids, Trapezius, Posterior Deltoids, Biceps Brachii

EQUIPMENTDumbbell

DIFFICULTYIntermediate

Overview

Focusing on the Dumbbell Rear Delt Row allows you to target the Latissimus Dorsi with precision. As a foundational Strength exercise, the integration of Dumbbell provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Reduces the likelihood of Shoulders injuries by reinforcing connective tissue strength.
Utilizes Dumbbell to create sustained mechanical tension, forcing deep muscle adaptation.
Promotes balanced muscular development by effectively recruiting the Latissimus Dorsi and associated synergists.

Pro Tips

To maximize the Dumbbell Rear Delt Row, actively squeeze the Latissimus Dorsi at the peak of the contraction for a full second.

Muscle Anatomy

The primary driver is the Latissimus Dorsi. However, the movement also recruits Rhomboids, Trapezius, Posterior Deltoids, Biceps Brachii to maintain control of the Dumbbell.

Exercise Variations

Dumbbell Dumbbell Rear Delt Row
Cable Dumbbell Rear Delt Row
Banded Dumbbell Rear Delt Row

Beginner Tips

If you are new to the Dumbbell Rear Delt Row, focus on mastering the movement pattern with zero weight before adding Dumbbell.

Dumbbell Rear Delt Row