Dumbbell Rear Delt Row_shoulder
What Dumbbell Rear Delt Row_shoulder really gives you is overhead strength that holds up, driven by independent dumbbell loading.
How to do Dumbbell Rear Delt Row_shoulder
- Stand with your feet shoulder-width apart and knees slightly bent.
- Hold a dumbbell in each hand with your palms facing your body.
- Bend forward at the waist, keeping your back straight and your core engaged.
- Extend your arms straight down towards the floor, with a slight bend in your elbows.
- Raise the dumbbells out to the sides, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Dumbbell Rear Delt Row_shoulder Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Size up only when both sides finish equally strong.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Start each set with the weaker arm and match it.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Add reps on the smaller bell before you size up.
Common Dumbbell Rear Delt Row_shoulder Mistakes
Letting the stronger arm set the pace for both sides
Match the weaker side rep for rep and stop when it stops.
Driving the ribcage forward to fake overhead range
Squeeze the glutes and keep the ribs stacked over the hips.
Easier and Harder Than Dumbbell Rear Delt Row_shoulder
Swap Dumbbell Rear Delt Row_shoulder For
Dumbbell Rear Delt Row_shoulder — Frequently Asked Questions
How do you do the Dumbbell Rear Delt Row_shoulder?
Stand with your feet shoulder-width apart and knees slightly bent. Hold a dumbbell in each hand with your palms facing your body. Bend forward at the waist, keeping your back straight and your core engaged. Use dumbbells and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Dumbbell Rear Delt Row_shoulder work?
The Dumbbell Rear Delt Row_shoulder primarily targets the delts. It is classified as a shoulders exercise and is performed with dumbbells.
How many sets and reps of the Dumbbell Rear Delt Row_shoulder should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Start each set with the weaker arm and match it. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Dumbbell Rear Delt Row_shoulder good for beginners?
Not usually. The Dumbbell Rear Delt Row_shoulder is an advanced movement that assumes existing strength and joint control. Build up through easier shoulders progressions first, then add this once the basics feel comfortable.
What can I do instead of the Dumbbell Rear Delt Row_shoulder?
Try the Kettlebell Double Snatch, Lever One Arm Shoulder Press or the Barbell One Arm Snatch. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
