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Exercise 62

Bent-Over Rear-Delt Dumbbell Row

Horizontal pulling movement that works the core, shoulders, back, and trapezius while driving the elbows backward with control of the torso and shoulder blades.

CoreBackShoulders
Athletic Station visual preview for Bent-Over Rear-Delt Dumbbell Row
Visual preview • Athletic Station

How to perform it

  1. Stand with your feet shoulder-width apart, knees slightly bent, and a dumbbell in each hand.
  2. Lean your torso forward while keeping your spine aligned, abs engaged, and neck neutral.
  3. Let your arms extend below your torso with the dumbbells facing inward or in a comfortable position.
  4. Pull the dumbbells upward with your elbows opening out to the sides.
  5. Drive your elbows toward shoulder level while focusing on the rear shoulders and upper back.
  6. Avoid using torso momentum or losing lower-back alignment during the exercise.
  7. Lower the dumbbells slowly to the starting position, controlling the entire return phase.
  8. Exhale as you pull the dumbbells and inhale as you lower.

What you should feel

Work in the rear shoulders, trapezius, and upper back, with the core assisting with stabilization. The effort should remain controlled in the upper body, without pain in the shoulders, neck, lower back, or wrists.

Groups mentioned in the description

CoreBackShoulders

Exercise questions

How do you perform Bent-Over Rear-Delt Dumbbell Row?

Stand with your feet shoulder-width apart, knees slightly bent, and a dumbbell in each hand. Lean your torso forward while keeping your spine aligned, abs engaged, and neck neutral. Let your arms extend below your torso with the dumbbells facing inward or in a comfortable position. Pull the dumbbells upward with your elbows opening out to the sides. Drive your elbows toward shoulder level while focusing on the rear shoulders and upper back. Avoid using torso momentum or losing lower-back alignment during the exercise. Lower the dumbbells slowly to the starting position, controlling the entire return phase. Exhale as you pull the dumbbells and inhale as you lower.

What does Bent-Over Rear-Delt Dumbbell Row work?

Horizontal pulling movement that works the core, shoulders, back, and trapezius while driving the elbows backward with control of the torso and shoulder blades.

What should you feel during Bent-Over Rear-Delt Dumbbell Row?

Work in the rear shoulders, trapezius, and upper back, with the core assisting with stabilization. The effort should remain controlled in the upper body, without pain in the shoulders, neck, lower back, or wrists.

The guidance above organizes the content from the Athletic Station exercise base. Adapt the movement to your individual condition and stop if you experience pain.