Dumbbell Seated Rear-Delt Row
Strengthen your rear deltoids and upper back with the Dumbbell Seated Rear-Delt Row. A focused exercise for a stronger, healthier physique.
The Dumbbell Seated Rear-Delt Row mainly works the shoulders, with help from the traps, biceps and back. You'll need: dumbbells or exercise bench.
Required Equipment
Dumbbell Seated Rear-Delt Row Muscles Worked
Primary
Rear Shoulder (Delts) (posterior deltoid)
Secondary
Upper Traps (trapezius, upper fibers); Biceps (biceps brachii); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Dumbbell Seated Rear-Delt Row Variations and Alternatives
How to do the Dumbbell Seated Rear-Delt Row
Position a flat bench horizontally and select an appropriate weight of dumbbells.
Stand on one side of the bench and place the knee and hand of the opposing side on the bench for support. Your torso should be parallel to the floor, creating a flat back.
With your free hand, grab a dumbbell with an overhand grip. Let the dumbbell hang straight down from your shoulder, with your arm fully extended.
Brace your core and slightly retract the shoulder blade of the lifting arm.
Without swinging your torso, lift the dumbbell up towards your hip, keeping your arm close to your side and elbow pointing upwards.
Squeeze your shoulder blades together at the top of the movement, focusing on the contraction in your rear deltoids and upper back.
Slowly lower the dumbbell back to the starting position in a controlled manner.
Repeat for the desired number of repetitions before switching to the other arm.
Remember to keep your torso stationary during the exercise and to perform the motion with control, avoiding any jerking movements. Adjust the weight as needed to maintain proper form.
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Dumbbell Seated Rear-Delt Row FAQs
What muscles does the Dumbbell Seated Rear-Delt Row work?
The Dumbbell Seated Rear-Delt Row mainly works the shoulders, with help from the traps, biceps and back. The main muscles are the posterior deltoid.
What equipment do you need for the Dumbbell Seated Rear-Delt Row?
Dumbbells or exercise bench.
What workout day should the Dumbbell Seated Rear-Delt Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Dumbbell Seated Rear-Delt Row variations and alternatives?
Similar exercises include the Band Rear-Delt Row, Barbell Lying Incline Rear-Delt Raise, Barbell Incline Rear-Delt Row and Barbell Rear-Delt Raise.
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