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IntermediateBackDumbbellIsolation

Dumbbell Rear Delt Row

A rowing variation with flared elbows that targets the rear deltoids and upper back muscles.

Dumbbell Rear Delt Row demonstration

Visual demonstration — Dumbbell Rear Delt Row

Muscles Worked

Rear Deltoid (Primary)RhomboidsTrapezius

Step-by-Step Instructions

  1. 1Place one knee and hand on a bench for support
  2. 2Hold a dumbbell in the other hand
  3. 3Row the dumbbell up with your elbow flared out to the side
  4. 4Squeeze your rear delt at the top
  5. 5Lower slowly and repeat before switching sides

Training Recommendations

Strength
Sets3-4
Reps6-8
Rest60-90 sec
Hypertrophy
Sets3-4
Reps10-15
Rest45-60 sec
Endurance
Sets2-3
Reps15-20
Rest30-45 sec

Tips & Variations

  • Keep elbow high and wide (unlike a standard row)
  • Use lighter weight than regular rows—the rear delt is smaller
  • Think about pulling to your armpit, not your hip

Common Mistakes to Avoid

  • Keeping elbow too close (turns into regular row)
  • Using too much weight
  • Rotating the torso

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