Dumbbell rear delt row

Muscles worked: Back
Back
🔧 Dumbbells ↕ Pull 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Stand with feet shoulder-width apart, holding dumbbells. Hinge at the hips, leaning forward with a straight back. Arms hang naturally. Engage core, retract shoulder blades. Pull dumbbells to ribcage, squeezing shoulder blades. Pause, contracting rear delts. Lower slowly with control. Repeat.

Muscles Worked

Teres MajorUpper TrapsMid Traps
Secondary: Erector Spinae, Forearms Flexors, Transverse Abdominis

Tips

Maintain a straight back, avoid rounding shoulders. Pull with elbows to engage rear delts. Control the movement, avoid momentum. Keep neck neutral, look ahead. Prioritize form over weight. Inhale on lower, exhale on lift.

Similar exercises

Dumbbell seated rear delt row Back · 🔧 Dumbbells, Flat Bench 2/10 Barbell rear delt row Shoulders, Back · 🔧 Barbell 3/10 Kettlebell rear delt row Back · 🔧 Kettlebell 3/10 TRX rear delt row Back · 🔧 TRX 3/10 Barbell rear delt row to neck Back · 🔧 Barbell 3/10 Dumbbell side lying rear delt raise Back · 🔧 Dumbbells 2/10 Dumbbell row Back · 🔧 Dumbbell 3/10 Dumbbell reverse row Back · 🔧 Dumbbells 3/10
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