Dumbbell Rear Delt Row

oec:dumbbell-rear-delt-row

A bent-over dumbbell row performed with flared elbows to emphasize the posterior deltoids and upper back.

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Also called: Bent-Over Rear Delt Row, Wide Dumbbell Row

How to do it

Stand with your feet hip-width apart holding a dumbbell in each hand using an overhand (pronated) grip.
Hinge at your hips while keeping your back flat until your torso is nearly parallel to the floor.
Allow your arms to hang straight down beneath your shoulders with a slight bend in your knees.

Pull the dumbbells upward and outward by driving your elbows out wide at roughly a 70- to 90-degree angle from your torso.
Continue rowing until your upper arms are aligned with your shoulders, squeezing the back of your shoulders at the top.
Lower the weights smoothly back to the starting hanging position under full control.

Exhale as you row the weights upward; inhale as you lower them back to the start.

Tucking elbows close to the ribs, turning the exercise into a standard lat row.: Keep your upper arms flared out wide at roughly a right angle to the torso throughout the movement.
Using torso momentum to swing the weights up.: Maintain a strict hip hinge and pause briefly at the top to ensure target muscle recruitment.
Rounding the lower back.: Brace your core, hinge deeply at the hips, and keep a neutral spine from head to pelvis.

Keep the load moderate to maintain torso stability and avoid straining the lower back or neck.

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