Shoulders exercise · dumbbell
Dumbbell Rear Delt Row_Shoulder
The dumbbell rear delt row_shoulder is a dumbbell exercise that targets the shoulders (deltoids), with the trapezius and rhomboids assisting.
How to do the dumbbell rear delt row_shoulder
- Stand with your feet shoulder-width apart and knees slightly bent.
- Hold a dumbbell in each hand with your palms facing your body.
- Bend forward at the waist, keeping your back straight and your core engaged.
- Extend your arms straight down towards the floor, with a slight bend in your elbows.
- Raise the dumbbells out to the sides, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the shoulders (deltoids). The trapezius and rhomboids work as secondary muscles. See all shoulder exercises or every dumbbell exercise.
