Dumbbell rear delt row

Dumbbells, hinged torso

Also called rear delt row

Hinge forward holding dumbbells. Row the weights up with the elbows flared out to the sides, squeezing the rear delts at the top.

Movement

Main movers get full credit for a set, helpers half.

Upper body

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.

Muscle growth higher is better4.0
Very good; among the better picks for the muscle. 1 source.
- 4/5 Letting the elbow flare up and away shifts a row onto the rear delts and allows heavier loading than reverse flies. Jeremy Ethier, The Best Science-Based DUMBBELL Shoulder Exercises For Mass and Symmetry @ 4:40videoExpert opinion2019checked by AI
Progression higher is better4.0
Easy to add small amounts. 1 source.
- 4/5 Heavier weights are usable and overload is easier than with other dumbbell rear delt exercises like reverse flies. Jeremy Ethier, The Best Science-Based DUMBBELL Shoulder Exercises For Mass and Symmetry @ 4:40videoExpert opinion2019checked by AI