Form cues
- Lead with your elbows.
- Keep your back flat.
- Raise arms out, not back.
- Squeeze shoulder blades together.
Exercise
Dumbbell Rear Delt Row
Shoulders, dumbbell
A bent-over dumbbell row variation that targets the rear delts by pulling the elbows out wide to the sides.
Target: delts. Also works: trapezius, rhomboids.
Steps
- Stand with your feet hip- to shoulder-width apart, holding a dumbbell in each hand at your sides.
- Hinge at your hips until your torso is leaned forward, soften your knees, and let the dumbbells hang below your shoulders with your palms facing each other.
- Brace your core and keep your back flat as you pull your elbows up and out to the sides.
- Lift until your upper arms are roughly in line with your shoulders and squeeze your upper back.
- Lower the dumbbells under control to the start position and repeat.
Common mistakes
- Rounding the lower back as you hinge forward.
- Shrugging the shoulders up toward the ears.
- Pulling the dumbbells straight back close to the ribs.
- Swinging the torso to start each rep.
Breathing
Inhale as you lower the dumbbells, and exhale as you row them up and out to the sides.
In the app, search for Dumbbell Rear Delt Row and add it to a workout.