Dumbbell Rear Delt Row Exercise Guide
Exercise Profile
- Target
- Deltoid Posterior
- Equipment
- Dumbbell
- Body Part
- Shoulders
- Primary Muscle
- Deltoid Posterior
- Secondary Muscles
- Brachialis, Trapezius Lower Fibers, Infraspinatus, Brachioradialis, Teres Minor, Deltoid Lateral, Trapezius Middle Fibers
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4.7
- Alternate Names
- Dumbbell Rear Delt Fly, Rear Delt Row
How to: Dumbbell Rear Delt Row
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Bend your knees slightly and hinge at the hips to lean forward.
- Keep your back straight and your ears aligned with your shoulders.
- Pull the dumbbells towards your torso, squeezing your shoulder blades together.
- Lower the dumbbells back to the starting position with control.
- Repeat for the desired number of repetitions.
Common Mistakes
- Using too much weight and compromising form.
- Not fully extending the arms during the movement.
- Rounding the back instead of maintaining a neutral spine.
Modifications
- Use lighter weights or perform the exercise without weights to start.
- Kneel on a bench for added support.
Tips
- Keep your back straight and avoid rounding your shoulders.
- Focus on squeezing your shoulder blades together at the top of the movement.
- Use a controlled motion, avoiding swinging the weights.
Dumbbell Rear Delt Row Alternatives
Tags
shoulders
dumbbell
strength
back
deltoids
muscle building