Bent-Over Dumbbell Rear Delt Row 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Pull
Required Equipment
Dumbbell
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Bent-Over Dumbbell Rear Delt Row is a compound movement focused on the rear delts while also activating the upper back. The bent-over position allows for a more direct line of pull to the posterior shoulder and scapular muscles. This is a powerful move for developing rear shoulder thickness and improving posture and shoulder balance, especially for people with anterior-dominant deltoid development.
How to Perform
Stand with feet hip-width apart, holding a dumbbell in each hand.
Bend your knees slightly and hinge at the hips until your torso is nearly parallel to the ground.
Let your arms hang below you with palms facing in.
Row the dumbbells outward at about a 45-degree angle, squeezing your shoulder blades together.
Focus on leading with your elbows to isolate the rear delts.
Pause at the top and slowly lower the weights under control.
Maintain a neutral spine and tight core throughout.
Perform the desired reps with slow, controlled motion.
★ 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 chest lifted.
Lead the row with your elbows, not your hands.
Keep your wrists neutral—don’t curl the dumbbells.
Control both the lifting and lowering phase.
Use lighter dumbbells to maintain strict form.
Focus on squeezing the shoulder blades at the top.
Keep tension on the rear delts throughout the movement.
How Not to Perform
Avoid jerking the dumbbells up.
Don’t let your back round or arch.
Don’t pull the weights too high or too close to the torso.
Avoid letting your elbows flare too wide.
Don’t rush—rushing decreases muscle activation.
Don’t let your knees lock out or posture collapse.
Avoid turning it into a biceps-dominant movement.
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.
