Dumbbell Rear Delt Row
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Dumbbell
HOW TO PERFORM
- Hold a dumbbell in each hand and hinge at the hips with soft knees until the torso is close to parallel with the floor.
- Let the dumbbells hang under the shoulders with the palms facing behind you.
- Row the dumbbells up by driving the elbows out wide, so the upper arms finish level with the shoulders and square to the body.
- Squeeze the backs of the shoulders at the top, then lower under control.
FORM TIPS
- The wide elbow is the exercise. Tucking the elbows toward the ribs turns it back into an ordinary row for the lats.
- Stop when the elbows reach shoulder height. Pulling higher shrugs the shoulders and hands the work to the traps.
- Go lighter than a bent-over row and hold the hinge still for the whole set.
TARGET MUSCLES
Primary
- Shoulders
- Traps
Secondary
- Biceps
- Lats
- Forearms
- Lower Back
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.