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How To Do The Dumbbell Rear Delt Row [Exercise Guide]

The Lateral Raise Shoulder Exercise:

The dumbbell rear delt row is another simple, yet effective exercise for the shoulders, specifically the rear deltoid fibres.


For this exercise, you won't need to have access to any special equipment or need any specific skill.


The only equipment you will need to do the rear delt row is a pair of dumbbells, or if you do wish to use cables then a cable machine will be needed.


You can also use resistance bands and even kettlebells if you wish.


To see more shoulder exercises click here: #shoulders

(Dumbbell) Rear Delt Row Exercise Instructions:

Target Muscle: Shoulders

Exercise Type: Strength

These instructions below are specifically designed for the dumbbell lateral raise, however the same exercise process applies even with the cable machine variant or resistance bands.


  1. To begin, stand in an up-right position with a dumbbell in each hand.

  2. Then, with your knees slightly bent, lean forward (at around 45 degrees in angle) in a bent-over position. Keep your back straight.

  3. Hang your arms out in front of you, perpendicular to the floor, with your wrists pronated (palms facing you) and your elbows pointed to the side. This will be your starting position.

  4. Begin the movement by "rowing" the dumbbells toward your body. Your shoulders should stay retracted, squeezing your traps together throughout the exercise. Your upper arms should be perpendicular to your torso.

  5. Continue the row until your upper arms are parallel with the floor.

  6. At the top of the rep, pause for 1-2 seconds and squeeze the rear delts.

  7. Return to the starting position.

  8. Repeat for your desired amount of repetitions.


Additional Variations: You can do this same exercise using kettlebells, a cable machine or you can use resistance bands, click here for our recommended resistance bands (Amazon).


Photo Credit: www.bodybuilding.com


Caution: Be sure to not use too much weight as this leads to bad form and a possibility of injury.


#shoulders #strength

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