Male

Dumbbell Rear Delt Row

Muscles involved

To properly progress with the dumbbell rear delt row, leave your ego at the door and focus entirely on clean mechanics. When hinging forward to target the back of your shoulders, it is common to pick up heavy dumbbells and start swinging with your lower back. Your path toward continuous improvement relies on starting with lighter dumbbells so you can raise your elbows under control and feel a sharp tension in your shoulders. As you build trunk stability and master the pulling movement, you can gradually step up the weight without sacrificing the precise muscular isolation required for growth.

How to do it

1. Stand with your body straight, holding a dumbbell in each hand with arms extended. 2. Lean your torso forward at a 45-degree angle, with knees slightly bent and arms extended beneath your body. 3. Pull your shoulders back and bend your elbows, lifting the dumbbells to chest height as you exhale. 4. Lower the dumbbells controllably to the starting position.

Equipment required

Mancuernas

Muscles worked

Tips

- Keep your torso stable at 45 degrees throughout the movement. - Pull the dumbbells out to the sides, not upward, to focus on the rear deltoids. - Lead the movement with your elbows, keeping them slightly bent.