Demo & instructions
Dumbbell Rear Delt Row
Also known as: Rear Delt Row, Wide-Elbow Dumbbell Row, Bent-Over Rear Delt Row
Instructions
A bent-over row with your elbows flared wide and the dumbbells pulled toward your upper chest. The wide elbow path shifts the work from the lats to the back of the shoulders and the upper back.
- Movement
- Rear shoulder
- Type
- Compound
- Level
- Beginner
- Typical range
- 8–20 reps
Setup
- 1Stand with a dumbbell in each hand and your feet about hip-width apart.
- 2Push your hips back and tip your torso forward until it is close to level with the floor, knees softly bent.
- 3Let the dumbbells hang under your shoulders with your palms facing your legs.
Execution
- 1Pull your elbows up and out to the sides, roughly in line with your shoulders.
- 2Draw the dumbbells toward the line of your upper chest rather than your waist.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
