Dumbbell Rear Delt Row
The Dumbbell Rear Delt Row primarily works the Posterior Deltoid, with secondary activation of the Brachialis, Brachioradialis, Infraspinatus, Lateral Deltoid, Rhomboids, Teres Minor, Trapezius (Lower), Trapezius (Middle) and stabilizer support from the Biceps Brachii (Long Head), Erector Spinae, External Obliques, Iliopsoas, Quadratus Lumborum, Triceps (Long Head). It is a dumbbell compound exercise at intermediate difficulty.
The Dumbbell Rear Delt Row is a intermediate compound exercise performed with dumbbell, following a horizontal pull movement pattern. It primarily targets the Posterior Deltoid, with secondary engagement of the Brachialis, Brachioradialis, Infraspinatus, Lateral Deltoid, Rhomboids, Teres Minor, Trapezius (Lower), Trapezius (Middle). This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A dumbbell compound pull exercise targeting the Posterior Deltoid.
| Equipment | Dumbbell |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Horizontal Pull |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Posterior Deltoid |
| Secondary | Brachialis, Brachioradialis, Infraspinatus, Lateral Deltoid, Rhomboids, Teres Minor, Trapezius (Lower), Trapezius (Middle) |
Muscles Worked
The Posterior Deltoid is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Brachialis, Brachioradialis, Infraspinatus, Lateral Deltoid, Rhomboids, Teres Minor, Trapezius (Lower), and Trapezius (Middle) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Biceps Brachii (Long Head), Erector Spinae, External Obliques, and 3 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Posterior Deltoid (shoulders)
Secondary Muscles
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Brachioradialis (biceps)
- Secondary Muscle Infraspinatus (back)
- Secondary Muscle Lateral Deltoid (shoulders)
- Secondary Muscle Rhomboids (back)
- Secondary Muscle Teres Minor (back)
- Secondary Muscle Trapezius (Lower) (back)
- Secondary Muscle Trapezius (Middle) (back)
Stabilizer Muscles
- Stabilizer Muscle Biceps Brachii (Long Head) (biceps)
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Iliopsoas (hip_flexors)
- Stabilizer Muscle Quadratus Lumborum (core)
- Stabilizer Muscle Triceps (Long Head) (triceps)
How to Perform
Preparation
- Kneel over side of bench with arm and leg to side.
- Grasp dumbbell.
Execution
- Pull dumbbell up out to side with upper arm perpendicular to trunk until upper arm is just beyond horizontal.
- Lower and repeat.
Comments
- If upper arm travels closer than perpendicular to trunk,latissimus dorsibecomes involved.
- Elbow should be raised directly lateral to shoulder.
- Positioning torso at 45° is not sufficient angle to target rear deltoids.
- Keep torso bent over approximately horizontal.
- Seeside viewof Dumbbell Rear Delt Row.
- Much lighter resistance is required asDumbbell Bent-over Row.
Tips & Common Mistakes
- Retract and depress your shoulder blades before initiating each rep.
- Lead with your elbows rather than your hands to maximize back engagement.
- Avoid shrugging your traps — keep your shoulders packed down and back.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Posterior Deltoid) and can be substituted based on your equipment or variation preferences.
Get this data via the REST API or MCP Server.