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All exercises

Dumbbell rear delt row (shoulder)

Intermediate

Dumbbell rear delt row (shoulder) is a compound dumbbell exercise for the rear delts, also working the traps and upper back.

What it works

Primary muscle

Rear delts

Also works

TrapsUpper back

Equipment
Dumbbell
Type
Compound · Pull
Logged as
Weight × reps
Suggested rest
2 min

How to do it

  1. 1Stand with your feet shoulder-width apart and knees slightly bent.
  2. 2Hold a dumbbell in each hand with your palms facing your body.
  3. 3Bend forward at the waist, keeping your back straight and your core engaged.
  4. 4Extend your arms straight down towards the floor, with a slight bend in your elbows.
  5. 5Raise the dumbbells out to the sides, squeezing your shoulder blades together.
  6. 6Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
  7. 7Repeat for the desired number of repetitions.

What to do instead

  • Barbell rear delt rowBarbell
  • Cable rear delt row (stirrups)Cable
  • Cable rear delt row (with rope)Cable
  • Cable kneeling rear delt row (with rope)Cable
  • Cable standing rear delt row (with rope)Cable
  • Dumbbell complex push up row clean and pressDumbbell

Easier variations

  • Smith rear delt rowSmith machine
  • Band standing rear delt rowResistance band

Harder variations

  • Dumbbell complex push up row clean and pressDumbbell
Logged today · 2 min restDumbbell rear delt row (shoulder)

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