Dumbbell Rear Delt Row
Expert Advice
Focus on pulling with your rear delts and not your biceps. Keep your back straight and avoid using momentum to lift the weights.
How-to-do Steps
- Bend over at the waist with your feet shoulder-width apart, holding a dumbbell in each hand.
- With a slight bend in your elbows, lift the dumbbells straight out to the sides, squeezing your shoulder blades together.
- Lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Dumbbell Rear Delt Row primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders30%
Lats30%
Traps20%
Secondary
Biceps10%
Forearms10%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell Rear Delt Row work?
Dumbbell Rear Delt Row primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Rear Delt Row?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell Rear Delt Row suitable for beginners?
Dumbbell Rear Delt Row is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
