Rear Delt Row (Dumbbell)
Trains the rear delts, with help from the biceps, upper back and forearms. You need a dumbbell. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
Technique
How to do the Rear Delt Row (Dumbbell)
- Kneel with your right knee on a bench and your left foot firmly planted on the floor for stability. Lean forward until your torso is parallel to the floor, and place your right hand on the bench for support. Hold a dumbbell in your left hand with an overhand grip, allowing it to hang straight down from your shoulder.
- Row the dumbbell up towards your side, allowing your elbow to flare out to the side. Focus on squeezing your shoulder blades together at the top of the movement.
- Hold the top position briefly, ensuring your upper arm is parallel to the floor and your elbow is pointing outward.
- Slowly lower the dumbbell back to the starting position with control, allowing your arm to fully extend.
Form cues
Getting it right
- Keep your elbow flared out to the side to target the rear delts effectively.
- Exhale as you row the dumbbell up and inhale as you lower it back down.
- Use a controlled and steady pace to maintain proper form and muscle engagement.
Muscles worked
What Rear Delt Row (Dumbbell) trains
In the programs
None of our programs use the Rear Delt Row (Dumbbell)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a rear delts exercise that is, there are 26 on the Rear Delts page.
Substitutes
Swap Rear Delt Row (Dumbbell) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Rear Delt Row (Dumbbell) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.