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Intermediate
Dumbbell Rear Delt Row
4 steps Updated 29/08/2026
Dumbbell Rear Delt Row is a free weights exercise targeting Shoulders (Posterior Deltoids), Upper Back (Trapezius, Rhomboids) using Dumbbells.
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How to perform it
- 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.
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Variations and related exercises
Armless Prayer Stretch
Back and Shoulder Stretch
Back and Shoulders Stretch
Backhand Raise
Last updated: 29/08/2026
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Dumbbell Rear Delt Row
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