Dumbbell Seated Bent Over Rear Delt Row exercise animation (Männlich)

Dumbbell Seated Bent Over Rear Delt Row

Zielmuskel
Deltoid Posterior
Synergistenmuskeln
Deltoid Lateral, Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
Equipment
Dumbbell
Körperregion
Shoulders
Typ
Strength

The dumbbell seated bent over rear delt row targets the rear deltoids (posterior delts) while recruiting the lateral deltoids, infraspinatus, teres minor, and the middle and lower trapezius. Performed seated and hinged forward, it isolates the often-neglected back of the shoulders to build balanced, durable shoulders and better posture.

Dumbbell Seated Bent Over Rear Delt Row: So führst du sie aus

  1. 1Sit on the end of a bench with a dumbbell in each hand and your feet flat on the floor about hip-width apart.
  2. 2Hinge forward from your hips until your chest is close to your thighs, keeping your back flat and your core braced.
  3. 3Let the dumbbells hang straight down beside or just behind your calves, palms facing each other and a slight bend in your elbows.
  4. 4Pull the dumbbells out and up in a wide arc, leading with your elbows and squeezing your shoulder blades back.
  5. 5Raise until your upper arms reach roughly torso height and your elbows are level with or slightly above your back.
  6. 6Pause briefly at the top, feeling the contraction in the back of your shoulders.
  7. 7Lower the dumbbells under control back to the starting position without letting your torso rise.
  8. 8Complete your reps, then sit up and set the dumbbells down safely.

Technik-Tipps

  • Keep your elbows flared wide and pull with your elbows rather than your hands to keep tension on the rear delts instead of the lats.
  • Use a controlled tempo and a deliberate squeeze at the top — rear delts respond better to clean reps than to heavy, sloppy weight.
  • Maintain a flat back and a fixed forward hinge throughout the set so the movement stays in the shoulders, not the lower back.
  • Keep a slight, fixed bend in your elbows; locking or repeatedly bending them turns the row into a different movement.
  • Start lighter than you think — this is a small muscle group and momentum easily takes over.

Häufige Fehler

  • Swinging your torso upright to heave the weight, which uses momentum and shifts the work off the rear delts.
  • Letting the elbows tuck in toward your sides, which turns the exercise into a back row and recruits the lats instead of the posterior delts.
  • Using too much weight and shrugging, which loads the upper traps and robs the rear delts of tension.
  • Rounding your lower back in the hinge, which puts the spine at risk under load.
  • Rushing the reps with no pause at the top, missing the peak contraction that drives rear-delt growth.

Häufig gestellte Fragen

What muscles does the dumbbell seated bent over rear delt row work?

It mainly targets the rear deltoids (posterior delts), with the lateral deltoids, infraspinatus, teres minor, and the middle and lower trapezius assisting to retract and stabilize the shoulder blades.

How is this different from a regular dumbbell row?

A regular row keeps the elbows close to the body to work the lats and mid-back. Here you flare the elbows wide and pull them up and back, which shifts the emphasis onto the rear delts and upper-back stabilizers.

How many sets and reps should I do?

Because the rear delts are a small muscle group, higher reps work well — aim for 3 to 4 sets of 12 to 20 reps with a weight you can control through a full, clean range of motion.

Is the seated bent over rear delt row good for beginners?

Yes. The seated position makes the hinge easier to hold steady, so beginners can focus on the squeeze. Start light, keep a flat back, and prioritize form over load.

Why can't I feel this in my rear delts?

Usually the weight is too heavy or the elbows are tucking in. Drop the load, flare your elbows wide, lead with the elbows rather than the hands, and pause at the top to feel the back of the shoulders working.

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