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Shoulders · Dumbbell · Intermediate

How to do Dumbbell Rear Delt Row (Shoulder)

The dumbbell rear delt row (shoulder) is an exercise targeting the rear deltoids, as well as the trapezius and rhomboids. It involves a bent-over position and rowing motion to strengthen the upper back and shoulders.

Dumbbell Rear Delt Row (Shoulder) demonstration
Primary muscle
Shoulders
Also works
Trapezius and Rhomboids
Equipment
Dumbbell
Level
Intermediate
Category
Shoulders

How to do Dumbbell Rear Delt Row (Shoulder), step by step

  1. Stand with your feet shoulder-width apart and knees slightly bent.
  2. Hold a dumbbell in each hand with your palms facing your body.
  3. Bend forward at the waist, keeping your back straight and your core engaged.
  4. Extend your arms straight down towards the floor, with a slight bend in your elbows.
  5. Raise the dumbbells out to the sides, squeezing your shoulder blades together.
  6. Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
  7. Repeat for the desired number of repetitions.

Muscles worked

Dumbbell Rear Delt Row (Shoulder) works your shoulders as the main mover, with help from your trapezius and rhomboids.

Track Dumbbell Rear Delt Row (Shoulder) in SPLYT

Dumbbell Rear Delt Row (Shoulder) is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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