Bent-Over Row To Rear-Delt Raise 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Compound
Force Type
Pull
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Bent-Over Row To Rear-Delt Raise is a dumbbell exercise that primarily targets the lats while also engaging the shoulders as a secondary muscle group. Performed by bending at the hips with a straight back, the movement combines a traditional bent-over row to work the lats with a rear-delt raise to activate the posterior shoulder. This compound motion improves upper-back strength, enhances shoulder stability, and promotes better posture, making it effective for both pulling power and overall upper-body development.
How to Perform
Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip.
Hinge forward at the hips, keeping your back flat and core engaged, until your torso is nearly parallel to the floor.
Let your arms hang straight down toward the floor, maintaining a slight bend in the elbows.
Pull the dumbbells toward your torso by driving your elbows back, squeezing your lats at the top of the row.
Slowly lower the dumbbells back to the starting position.
With arms still slightly bent, raise the dumbbells out to the sides until your elbows are at shoulder height, engaging the rear delts.
Lower the dumbbells back down in a controlled motion to complete the rear-delt raise portion.
Repeat the sequence for the desired number of repetitions, maintaining a steady, controlled pace throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your back flat and core engaged to prevent lower-back strain.
Avoid using momentum; perform both the row and rear-delt raise in a controlled manner.
Focus on squeezing the lats at the top of the row for maximum activation.
Do not let your shoulders shrug during the movement; keep them down and back.
Maintain a slight bend in the elbows throughout to reduce joint stress.
Avoid rounding your upper back while hinging forward.
Use a weight that allows proper form for both the row and rear-delt raise.
Exhale while lifting the dumbbells and inhale while lowering them.
Keep movements smooth and deliberate to engage the target muscles effectively.
Pause briefly at the top of each movement to enhance muscle contraction.
How Not to Perform
Do not round or arch your back during the hinge; keep it flat.
Avoid using momentum or swinging the dumbbells to lift them.
Do not let your shoulders shrug up toward your ears.
Avoid locking your elbows completely; maintain a slight bend.
Do not let your torso sway or twist during the movement.
Avoid lifting weights that are too heavy, compromising form.
Do not rush through the row or rear-delt raise; control both phases.
Avoid dropping the dumbbells quickly; lower them slowly to engage muscles.
Do not let your head drop or crane; keep neck aligned with spine.
Avoid partial range of motion; complete both row and raise fully for proper activation.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
