maratoolRear Deltoid Row Dumbbell
How to do the rear deltoid row dumbbell
- Place your right foot on the floor, rest your left knee and hand on a flat bench.
- Lean forward so your body’s weight is supported by your left arm and knee.
- Keeping your back flat, reach down and pick up the dumbbell with your right hand.
- Raise your right arm as close to your chest as possible; while bending and bringing your elbow back as far as you can.
- Pause at the top for a moment and then lower the dumbbell in a controlled manner to the starting position.
- Switch arms by doing the opposite positioning.
- Repeat.
Muscles worked
The prime movers are the deltoids, which raise and rotate the upper arm at the shoulder joint.
Even with a single joint doing the moving, the muscle is not working alone — the biceps add force at the elbow; the traps anchor the shoulder blade against the load.
How this movement works
Everything happens at one joint. That gives you direct control over where the tension sits; the trade-off is that the muscle gets no help, so the load that feels hard here is a fraction of what a multi-joint version of the pattern would take. Slow, complete repetitions beat heavy ones.
It is filed under strength: produce force against resistance for a countable number of repetitions, and progress the resistance over time.
What you need
Dumbbells let each side work on its own, surfacing a strength difference between limbs that a barbell would quietly cover for, and leaving the wrist free to rotate through the movement.
Every exercise using:Dumbbell
These train the shoulders too, using equipment this one does not:
- Return Push from Stancemedicine ball
- Reverse Machine Flyesmachine
- Seated Cable Shoulder Presscable
- Seated Front Deltoidbody only
- Seated Military Pressbarbell + bench
Illustration: Everkinetic — CC BY-SA 4.0 — license. Modified versions are shared under the same license. Full attribution →
ⓘ Informational only — not a substitute for professional fitness or medical advice.