The Dumbbell Rear Delt Row is an effective exercise for targeting the rear deltoid muscles, which are located at the back of the shoulders. In this comprehensive guide, we’ll explore the correct technique, benefits, alternatives, and other essential details associated with the Dumbbell Rear Delt Row.



  1. Select Dumbbells: Choose a pair of dumbbells that are appropriate for your fitness level. Start with lighter weights if you’re new to the exercise and gradually increase as you become stronger.
  2. Standing Position: Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in each hand with your palms facing towards you. Keep your back straight and core engaged.


  1. Pulling Motion: Exhale as you pull the dumbbells up towards your chest by retracting your shoulder blades and bending your elbows. Keep your elbows close to your body throughout the movement.
  2. Squeezing the Rear Delts: Focus on squeezing your rear deltoids at the top of the movement, then slowly lower the dumbbells back down to the starting position with control.
  3. Repeat: Perform the desired number of repetitions with proper form and control.


  • Keep your back flat and avoid rounding your spine during the exercise.
  • Focus on initiating the movement from your rear deltoids rather than using momentum.
  • Adjust your grip width as needed to ensure a comfortable and stable position.


  1. Rear Deltoid Development: The Dumbbell Rear Delt Row targets the rear deltoid muscles, helping to strengthen and build muscle mass in the back of the shoulders.
  2. Improved Posture: Strengthening the rear deltoids can help improve posture by balancing out the strength of the shoulder muscles and reducing the risk of rounded shoulders.
  3. Shoulder Stability: This exercise also engages the muscles of the upper back and core, contributing to overall shoulder stability and function.
  4. Reduced Injury Risk: By strengthening the rear deltoids and surrounding muscles, the Dumbbell Rear Delt Row can help reduce the risk of shoulder injuries and improve overall shoulder health.

Muscles worked in Dumbbell Rear Delt Row

The Dumbbell Rear Delt Row primarily targets the rear deltoid muscles, also known as the posterior deltoids. These muscles are located at the back of the shoulders and are responsible for shoulder extension, transverse abduction, and external rotation. Additionally, the exercise engages the following muscles to a lesser extent:

  1. Trapezius: The middle and lower fibers of the trapezius muscles are activated to stabilize the shoulder blades and support the pulling motion.
  2. Rhomboids: The rhomboid muscles, located between the shoulder blades, assist in retracting the shoulder blades during the rowing motion.
  3. Erector Spinae: The erector spinae muscles of the lower back help maintain a stable and neutral spine position throughout the exercise.

Overall, the Dumbbell Rear Delt Row primarily targets the rear deltoids, but it also engages several other muscles of the upper back and shoulders to provide stability and support during the exercise.

Alternate names for Dumbbell Rear Delt Row:

  1. Dumbbell Reverse Fly
  2. Dumbbell Bent-Over Reverse Fly
  3. Dumbbell Rear Deltoid Raise
  4. Dumbbell Bent-Over Deltoid Raise


  1. Bent-Over Rear Delt Raise: Perform a similar movement while bent over at the waist with a neutral spine, using lighter weights to isolate the rear deltoids.
  2. Face Pulls: Utilize a cable machine with a rope attachment to perform face pulls, which target the rear deltoids while also engaging the upper back muscles.
  3. Reverse Pec Deck Flyes: Use a pec deck machine with the seat positioned backward to perform reverse flyes, targeting the rear deltoids with controlled resistance.
  4. Band Pull-Aparts: Use resistance bands to perform pull-apart exercises, focusing on squeezing the shoulder blades together to engage the rear deltoids.


Incorporating the Dumbbell Rear Delt Row into your workout routine can help strengthen the rear deltoids, improve posture, and reduce the risk of shoulder injuries. Focus on proper form, control the movement, and consider incorporating alternative exercises to keep your workouts varied and effective.

Also, check the Dumbbell Lateral Raise

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