Dumbbell Rear Delt Row
- Synergistenmuskeln
- Brachialis, Brachioradialis, Deltoid Posterior
- Equipment
- Dumbbell
- Körperregion
- Back
- Typ
- Strength
The dumbbell rear delt row is a back-building pull that targets the upper-back muscles around the shoulder blades — the lower and middle trapezius, the lats, and the teres major and minor — along with the rotator-cuff infraspinatus. By rowing with your elbows flared out wide, it shifts emphasis toward the rear delts and mid-back, making it a useful accessory for posture and upper-back thickness.
Dumbbell Rear Delt Row: So führst du sie aus
- 1Hold a dumbbell in each hand and hinge forward at the hips until your torso is close to parallel with the floor, keeping a slight bend in your knees.
- 2Let the dumbbells hang straight down beneath your shoulders with your palms facing back and your arms fully extended.
- 3Brace your core and set your back flat with your shoulder blades relaxed and slightly stretched apart.
- 4Row the dumbbells up and out to the sides, leading with your elbows and keeping them flared at roughly 90° to your torso.
- 5Pull until your upper arms are in line with your torso and your shoulder blades squeeze together at the top.
- 6Pause briefly at the top, focusing on the contraction across your rear delts and mid-back.
- 7Lower the dumbbells under control back to the fully stretched starting position.
- 8Complete your reps, then stand up by driving through your hips and set the dumbbells down.
Technik-Tipps
- Lead the pull with your elbows rather than your hands so the upper back and rear delts do the work instead of your biceps.
- Keep the dumbbells moving up and out wide — a flared elbow path is what biases this row toward the rear delts and middle traps.
- Use a lighter load than a regular bent-over row; the wide elbow angle gives you less leverage, so heavy weight forces you to cheat.
- Keep your neck neutral and your back flat throughout; never round your lower back in the hinge.
Häufige Fehler
- Tucking the elbows close to the body, which turns the movement into a standard back row and removes the rear-delt emphasis.
- Using momentum to swing the torso upright, which transfers load off the target muscles and strains the lower back.
- Rounding the lower back in the hinge, which puts the spine at risk under load.
- Shrugging the shoulders up toward the ears instead of squeezing the blades together, which recruits the upper traps over the intended mid-back muscles.
Häufig gestellte Fragen
What muscles does the dumbbell rear delt row work?
It targets the upper-back muscles — the lower and middle trapezius, latissimus dorsi, teres major, teres minor, and the rotator-cuff infraspinatus — with the rear delts, brachialis, and brachioradialis assisting as synergists.
How is the rear delt row different from a regular dumbbell row?
The difference is the elbow path. A standard row tucks the elbows close to keep tension on the lats, while the rear delt row flares the elbows out wide to shift emphasis onto the rear delts and middle traps.
How much weight should I use for the rear delt row?
Go lighter than your usual bent-over row. The wide, flared elbow angle reduces your leverage, so a moderate weight you can control for 10–15 reps usually works better than heavy loads.
Is the dumbbell rear delt row good for beginners?
Yes. It only needs a pair of dumbbells and teaches you to hinge and squeeze the shoulder blades. Start light to master the flared-elbow path and a flat-back hinge before adding load.
