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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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