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Shoulders · Dumbbell
Dumbbell Rear Delt Row
Dumbbell Rear Delt Row is an intermediate compound strength exercise that works the delts (shoulders), with the biceps assisting. It needs a dumbbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Shoulders · Posterior Deltoids
- Upper Back · Trapezius, Rhomboids
Secondary muscles
- Biceps · Biceps Brachii
How to do Dumbbell Rear Delt Row
- 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 tips
- 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.
Dumbbell Rear Delt Row alternatives
More delts exercises
Dumbbell Rear Delt Row FAQ
What muscles does Dumbbell Rear Delt Row work?
Dumbbell Rear Delt Row mainly works the delts in the shoulders (Posterior Deltoids, Trapezius and Rhomboids). The biceps work as secondary muscles.
What equipment do you need for Dumbbell Rear Delt Row?
You need a dumbbell.
How many sets and reps of Dumbbell Rear Delt Row should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Rear Delt Row good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Dumbbell Rear Delt Row burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Rear Delt Row?
Other exercises for the delts include Kettlebell Rear Delt Row, Band Standing Rear Delt Row, Suspension Trainer With Grips Rear Delt Row and Suspension Trainer With Grips Single Arm Rear Delt Row.
For developers
Use Dumbbell Rear Delt Row in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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