Shoulders · Dumbbell
Dumbbell Rear Delt Row
How to do the dumbbell rear delt row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Hinge forward at the hips with a flat back, holding a dumbbell in each hand and arms hanging down. Row the dumbbells out and up toward your chest with elbows flared wide, driving your shoulder blades together, then lower under control.
- 1Feel your rear delts and upper back pulling the weights up and out
- 2Flare your elbows wide and squeeze your shoulder blades together
- 3Keep your torso fixed and your back flat throughout
Common mistakes
- Don't tuck your elbows in like a back row; keep them wide
- Avoid using momentum or jerking your torso up
- Don't round your lower back at the bottom
Muscles worked
The dumbbell rear delt row mainly works the rear delts and mid traps, with the biceps, forearms, lats, lower back, upper traps, lower traps, and external rotators assisting.
- Rear DeltsPrimary
- Mid TrapsPrimary
- BicepsSupport
- ForearmsSupport
- LatsSupport
- Lower BackSupport
- Upper TrapsSupport
- Lower TrapsSupport
- External RotatorsSupport
- Lower AbsMinor
- GlutesMinor
- HamstringsMinor
- Side DeltsMinor
Kovo programs the dumbbell rear delt row for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.