Rear Delt Row (Dumbbell): how to do it and muscles worked
The rear delt row (dumbbell) mainly works your rear delts and back. You need dumbbells.
Muscles worked
Main
How to do the rear delt row (dumbbell)
- 1
Stand holding a dumbbell in each hand and hinge forward at your hips until your torso is nearly parallel to the floor. Let the weights hang beneath you with your palms facing your thighs.
- 2
Pull the dumbbells up toward your upper chest with your elbows flared out wide at about 90 degrees from your body. Squeeze your shoulder blades together at the top.
- 3
Lower slowly until your arms are straight. Breathe out as you row and in as you lower.
Form tip: Keep your elbows wide, not tucked in; a flat back and a still torso keep the work on your rear delts.
Common questions
- Which muscles does the rear delt row (dumbbell) work?
- The rear delt row (dumbbell) mainly works your rear delts and back.
- What equipment do I need for the rear delt row (dumbbell)?
- You need dumbbells.
- How many sets and reps should I do?
- A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
- How do I track the rear delt row (dumbbell) in SweatByte?
- Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.
More rear delts exercises
General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.