# Dumbbell Rear Delt Row: how to do it

- Main muscles: rear delts, upper back
- Also works: biceps
- Equipment: dumbbell, bench
- Level: beginner
- 3D demo (side view): https://media.trainaq.com/exercises/dumbbell_rear_delt_row/09eabaa6eb/side-m-720.mp4

## Steps

1. Set the bench to a low incline and lie face down, chest on the pad.
2. Let the dumbbells hang straight down, palms facing your feet.
3. Pull your elbows up and out to the sides until your arms make a T.
4. Squeeze your shoulder blades and pause.
5. 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.

## 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

| 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 |  |

Source: https://trainaq.com/exercises/dumbbell-rear-delt-row