Rear delts exercise
Dumbbell Rear Delt RowHow to do it, with form in numbers
- Main muscles
- Rear delts, Upper back
- Also works
- Biceps
- Level
- Beginner
How to do it
How do you do the Dumbbell Rear Delt Row?
- Set the bench to a low incline and lie face down, chest on the pad.
- Let the dumbbells hang straight down, palms facing your feet.
- Pull your elbows up and out to the sides until your arms make a T.
- Squeeze your shoulder blades and pause.
- Lower slowly until your arms are straight.
Cues
- Elbows wide, not tucked.
- Chest stays on the pad.
- Forearms hang straight down.
Common mistakes
- Tucking your elbows to your sides: lead with your elbows out wide.
- Lifting your chest to heave the weight: use lighter dumbbells and stay on the pad.
- Shrugging: keep your shoulders down as you pull.
Form in detail
What does good form look like?
Starting position
Adjustable bench back set to a 30° incline. Lie face down with the chest and stomach on the pad, chin just past the top edge, feet on the floor (balls of the feet), legs straight or slightly bent. Dumbbell in each hand, overhand grip with the palms facing back towards the feet, thumbs wrapped, wrists straight. Stomach braced, neck in line with the upper back.
The movement
The elbows lead, travelling up and out in the plane across the shoulders; the forearms stay vertical beneath them. Only the arms and shoulder blades move. The chest does not lift off the pad, the head stays in line, the wrists stay straight.
End position
Elbows pulled up and out to the sides until the upper arms are about 90° out from the trunk (a T shape from the front), elbows level with or just above the line of the back. Elbow flexion about 90°, forearms hanging straight down under the elbows, dumbbells beside the chest. Shoulder blades squeezed together, shoulders down. Chest still on the pad. Pause 1 s.
Tempo
Row 1.5 s / pause 1 s / lower 2 s.
Form in numbers
What are the angles and distances?
| Measure | Target | Good range | Sources |
|---|---|---|---|
| Bench incline from the floor | 30° | 30–45° | |
| Trunk angle from vertical (on the pad) | 60° | 90° minus the bench angle, fixed | |
| Upper arm out from the trunk at the end (3D) | 90° | 80–100° | |
| Forearm angle from vertical at the end | 0° | under 15° | |
| Elbow flexion at the start | 5° | 0–10° | |
| Chest gap from the pad | 0 cm | under 2 cm |
The targets our 3D demo was built to, from the references below. Bodies differ, so treat the ranges as a guide for your own build.
For coaches
Use this demo in your clients’ programs
The Dumbbell Rear Delt Row is in Trainaq’s exercise library. Add it to a workout, and your client sees this demo in the free Trainaq app above the sets they log.
