Get Started

Dumbbell Seated Bent Over Rear Delt Row

Dumbbell Seated Bent Over Rear Delt Row

Note: This is just a visual reference — it may vary depending on your setup.

Strength Shoulders
Back Shoulders
Muscle Activation
Rear Deltoid · Shoulders
70%
Traps
30%
Equipment
Dumbbell
Setup / Starting Position
  • Sit on the edge of a bench with your knees bent and feet flat on the floor.
  • Hinge forward at the hips, keeping your back flat and chest lifted.
Exercise Position
  • Hold a dumbbell in each hand with your arms hanging straight down towards the floor.
  • Keep your palms facing inwards.
Form & Performance
  • Row the Dumbbell up towards your ribcage, squeezing your shoulder blades together at the top of the movement.