How to Do the Rear Delt Row
The rear delt row is a dumbbell row angled so your elbows flare out to the sides instead of tucking in. That change shifts the work from the lats to the rear delts and upper back muscles that pull the shoulder blades together. It is a good pick if your shoulders round forward or your rear delts lag behind your front delts.
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Muscles worked
Primary
- Rear Delts
Secondary
- Upper Back
- Traps
How to do the Rear Delt Row
- 1
Hold a dumbbell in each hand and hinge at your hips until your torso is nearly parallel to the floor.
- 2
Let the dumbbells hang under your shoulders with a slight bend in your knees.
- 3
Brace your abs and keep your neck in line with your spine.
- 4
Row the weights up and out, leading with your elbows, so they flare to about shoulder height.
- 5
Squeeze the back of your shoulders at the top for a beat.
- 6
Lower the dumbbells slowly until your arms are straight.
- 7
Keep your back flat for every rep.
Form cues to remember
- Elbows out wide, not tucked
- Lead with elbows, not hands
- Hold the hinge; do not stand up
- Squeeze the back of your shoulders
Rear Delt Row video tutorial
Common mistakes
Rowing with elbows tucked in
Flare your elbows out to the sides so the rear delts take over from the lats.
Using body momentum
Lower the weight and keep your torso still through the whole set.
Rounding the lower back
Brace your abs and push hips back to hold a flat spine.
Going too heavy
Rear delts are small; pick a weight you can pause with for a second at the top.
Sets and reps
| Muscle growth | 3–4 sets of 12–15 reps, 60 sec rest |
|---|---|
| Endurance | 2–3 sets of 20 reps, 45 sec rest |
Hinging for long sets loads the lower back, so keep the weights light enough to hold a flat spine, or rest your chest on an incline bench if your back tires.
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Rear Delt Row FAQ
What muscles does the rear delt row work?
Mostly the rear delts, with help from the rhomboids, middle traps and the muscles around the shoulder blades. The lats play a smaller role because your elbows are out wide.
How is a rear delt row different from a bent-over row?
A standard bent-over row keeps elbows closer in and targets the lats and mid-back with heavier loads. The rear delt version flares the elbows, uses lighter weights and isolates the shoulders more.
Can I do rear delt rows with a flat back and a bench?
Yes. Lying chest down on an incline bench removes the need to hold the hinge and takes the lower back out of the exercise, which makes it easier to focus on the rear delts.
