Shoulders
Dumbbell Rear Delt Row
The Dumbbell Rear Delt Row is a strength exercise with dumbbells for your shoulders. Share of the load in the Zulta muscle model: rear delts 45%, mid traps 12% and rhomboids 11%.
How to do it
- Hold a dumbbell in each hand and hinge forward until the torso is close to parallel with the floor.
- Let the dumbbells hang under the shoulders, palms facing back toward the legs.
- Row the dumbbells up with the elbows flaring out wide, away from the body.
- Stop when the upper arms are level with the back and the elbows are bent about 90 degrees.
- Lower slowly until the arms hang straight again.
Tips
- Keep the upper arms roughly perpendicular to the torso, like a T.
- Think of pulling with the back of the shoulders, not the hands.
- Keep the back flat and the hinge still.
Common mistakes
- Tucking the elbows toward the ribs, which turns it into a normal row.
- Jerking the torso up to lift the weights.
- Rounding the lower back.
Muscles worked by the Dumbbell Rear Delt Row
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Bending the elbow adds a rowing component. Opening the arms backward is shoulder horizontal abduction, which the rear delt leads; the mid traps and rhomboids retract the shoulder blades and the infraspinatus assists from deep.
Dumbbell Rear Delt Row alternatives
Same equipment
Different equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Dumbbell Rear Delt Row work?
Mainly the rear delts. The mid traps, rhomboids and lats (upper) assist.
Is the Dumbbell Rear Delt Row good for beginners?
Yes. The Dumbbell Rear Delt Row is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Dumbbell Rear Delt Row?
For example the Cable Rear Delt Row, Cable Rear Delt Fly (Cuff) and Reverse Cable Crossover. They train mostly the same muscles, some with different equipment.
How do you make the Dumbbell Rear Delt Row harder?
Add weight or reps, or move on to the Cable Rear Delt Row and Cable Rear Delt Fly (Cuff).
Sources
- Reinold et al. 2004, JOSPT 34(7):385-394
- Ekstrom et al. 2003, JOSPT 33(5):247-258
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