How to Do Dumbbell Rear Delt Rows: Technique and Form
Master the dumbbell rear delt row to build shoulder stability and improve posture with our expert, step-by-step strength guide.
How to Perform
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand with a neutral grip.
- Hinge at your hips until your torso is nearly parallel to the floor, keeping your back flat and a slight bend in your knees.
- Let the dumbbells hang at arm's length with your palms facing your legs.
- Row the dumbbells toward your chest by pulling your elbows out wide to the sides, forming a 90-degree angle with your torso.
- Squeeze your shoulder blades together at the top of the movement for one second.
- Lower the weights slowly back to the starting position while maintaining control.
- Ensure your head remains in a neutral position by looking at a spot on the floor a few feet in front of you.
Common Mistakes
- Pulling the elbows too close to the ribs which shifts focus to the lats
- Using momentum or swinging the torso to lift the weight
- Rounding the lower back instead of maintaining a hinge
- Shrugging the shoulders toward the ears during the pull
Muscles Worked
Primary movers
- Rear Deltoids
Stabilizers
- Trapezius
- Rhomboids
- Biceps Brachii
- Infraspinatus
Related Guides
- Arm Raises (T/Y/I) — Shoulders
- Arnold Press — Shoulders
- Australian pull-ups — Shoulders
Rear Deltoids · Shoulders