Rear Delt Row – Dumbbell

  1. Stand up straight holding a dumbbell in each hand with an overhand grip, palms facing your thighs.
  2. Hinge forward at the hips with a slight bend in the knees, keeping your back straight and nearly parallel to the floor.
  3. Let the dumbbells hang directly in front of you with your arms fully extended. This is the starting position.
  4. Keep your eyes looking slightly ahead to maintain neck alignment with your spine.
  5. Exhale as you pull the dumbbells towards your upper chest, keeping your elbows flared out. Imagine you are squeezing your shoulder blades together.
  6. Hold the contraction for a second when the dumbbells reach the peak position when your upper arm is just beyond horizontal.
  7. Inhale as you slowly lower the dumbbells back to the starting position in a controlled manner.
  8. Repeat the movement for the desired number of repetitions.

Primary Muscles

  • Shoulder - Back
  • Trap

Secondary Muscles

  • Forearm - Inner
  • Lat
  • Rotator Cuff - Back
  • Shoulder - Side

Results

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Date Reps Resis. RPE

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