TETSUDumbbell Rear Delt Row (Shoulder)
The Dumbbell Rear Delt Row (Shoulder) is a dumbbell exercise for the shoulders that primarily targets the delts, with the trapezius and rhomboids assisting. Follow the 7 steps below for correct form, with an animated demonstration.
How to do the Dumbbell Rear Delt Row (Shoulder)
- Stand with your feet shoulder-width apart and knees slightly bent.
- Hold a dumbbell in each hand with your palms facing your body.
- Bend forward at the waist, keeping your back straight and your core engaged.
- Extend your arms straight down towards the floor, with a slight bend in your elbows.
- Raise the dumbbells out to the sides, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Dumbbell Rear Delt Row (Shoulder) work?
The Dumbbell Rear Delt Row (Shoulder) primarily targets the delts. The trapezius and rhomboids work as supporting muscles.
What equipment do I need for the Dumbbell Rear Delt Row (Shoulder)?
You need a dumbbell to perform the Dumbbell Rear Delt Row (Shoulder).
How many sets and reps of the Dumbbell Rear Delt Row (Shoulder) should I do?
For muscle growth, 3 to 4 sets of 8 to 12 reps of the Dumbbell Rear Delt Row (Shoulder) works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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