Shoulders
Dumbbell rear delt row
A precise horizontal pulling variation designed to isolate the often-neglected rear deltoids for better posture.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.