How to do a Dumbbell Rear Delt Row
The Dumbbell Rear Delt Row is an intermediate dumbbell exercise that works your upper back, shoulders, lats and rear delts, with help from your biceps and middle back.
How to do a Dumbbell Rear Delt Row, step by step
- Lie face down on a flat bench with a dumbbell in each hand, palms facing inwards.
- Extend your arms straight down towards the floor, keeping a slight bend in your elbows.
- Engaging your back muscles, lift the dumbbells up towards your chest, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
| Target muscles | Upper Back Shoulders Lats Rear Delts |
|---|---|
| Secondary muscles | Biceps Middle Back |
| Equipment | Dumbbell |
| Difficulty | Intermediate |
Common mistakes
- Using momentum instead of muscle control
- Arching the back excessively
- Shrugging the shoulders
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 3-4 sets x 6-8 reps |
| Muscle growth | 3-4 sets x 10-15 reps |
| Endurance | 2-3 sets x 15-25 reps |
| Power | Not recommended |
Alternatives, progressions and regressions
More exercises for the same muscles
Frequently asked questions
What muscles does the Dumbbell Rear Delt Row work?
The Dumbbell Rear Delt Row mainly works your upper back, shoulders, lats and rear delts. It also works your biceps and middle back.
Is the Dumbbell Rear Delt Row good for beginners?
It can be, with some coaching. The Dumbbell Rear Delt Row is rated intermediate, so it suits people who already know the basic movements. Beginners should start light or begin with an easier variation.
How many sets and reps of the Dumbbell Rear Delt Row should I do?
A good starting point is 3-4 sets x 6-8 reps for strength, 3-4 sets x 10-15 reps for muscle growth and 2-3 sets x 15-25 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Dumbbell Rear Delt Row?
Good alternatives are Dumbbell One-Arm Row, Barbell Bent-Over Row and Seated Cable Row.
Put it in a workout plan
Track your Dumbbell Rear Delt Row in UltraFit360
Log sets and reps, see your previous weights and let the app build your program. Free on iOS and Android.