Dumbbell Rear Delt Row: How-to, Tips & More
The Dumbbell Rear Delt Row is a beginner isolation exercise for your rear delts. You do it with dumbbells and bench, one side at a time. It is a good fit when your goal is both strength and muscle growth.
Besides the rear delts, it also works your upper back and biceps, so it fits well in a session that trains those muscles together.
Muscles worked
Rear delts
Primary
Upper back
Secondary
Biceps
Secondary
How to do the Dumbbell Rear Delt Row
- Put one knee and hand on a bench, dumbbell in the other hand.
- Row the dumbbell up and out, elbow flared toward the ceiling.
- Stop when your upper arm is level with your shoulder.
- Lower slowly, then switch sides after the set.
Dumbbell Rear Delt Row tips
- Flared elbows put the work on the rear delts instead of the lats.
Sets and reps
Most lifters do well with 6 to 12 reps per set, and 6 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Dumbbells, Bench
Type
Isolation
Dumbbell Rear Delt Row alternatives
Face Pull
Rear delts
Suspension Face Pull
Rear delts
Suspension Rear Delt Row
Rear delts
Rear Delt Fly
Rear delts
More rear delts exercises
Across Chest Shoulder Stretch Warmup
Bodyweight
Band Rear Delt Fly
Resistance band
Cable Rear Delt Fly
Cable machine
Chest Supported Rear Delt Raise
Dumbbells
Cross-Body Shoulder Stretch
Bodyweight
Dumbbell Rear Delt Fly
Dumbbells
Frequently asked questions
What muscles does the Dumbbell Rear Delt Row work?
The Dumbbell Rear Delt Row mainly works your rear delts, with help from your upper back and biceps.
How many sets and reps should I do?
A good starting point is 6 to 12 reps per set, and many lifters get the best results between 6 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Dumbbell Rear Delt Row good for beginners?
Yes. The Dumbbell Rear Delt Row is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Dumbbell Rear Delt Row?
You need dumbbells and bench.
Add Dumbbell Rear Delt Row to your program
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