How to do the Dumbbell Rear Delt Row (shoulder)
Dumbbell Rear Delt Row (shoulder) is an intermediate multi-joint compound pulling exercise targeting the Delts in the Shoulders region. Performed using dumbbell, it falls under the strength category. Secondary muscles engaged include Trapezius and Rhomboids.
Dumbbell Rear Delt Row (shoulder) demonstration · © GymiaFit
Dumbbell Rear Delt Row (shoulder) at a glance
- Primary muscles
- Delts
- Secondary muscles
- Trapezius, Rhomboids
- Equipment
- Dumbbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Pull
Dumbbell Rear Delt Row (shoulder) step by step
- 1Stand with your feet shoulder-width apart and knees slightly bent.
- 2Hold a dumbbell in each hand with your palms facing your body.
- 3Bend forward at the waist, keeping your back straight and your core engaged.
- 4Extend your arms straight down towards the floor, with a slight bend in your elbows.
- 5Raise the dumbbells out to the sides, squeezing your shoulder blades together.
- 6Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- 7Repeat for the desired number of repetitions.
Dumbbell Rear Delt Row (shoulder) — questions
What muscles does the Dumbbell Rear Delt Row (shoulder) work?
The Dumbbell Rear Delt Row (shoulder) primarily targets the Delts. It also recruits the Trapezius, Rhomboids as secondary movers.
What equipment do I need for the Dumbbell Rear Delt Row (shoulder)?
You need dumbbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Dumbbell Rear Delt Row (shoulder) suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Dumbbell Rear Delt Row (shoulder)?
Dumbbell One Arm Upright Row, Dumbbell Upright Row, Dumbbell Upright Row (back Pov) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Dumbbell Rear Delt Row (shoulder) demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.