Bent-Over Rear Delt Row
Primary
Back
Secondary
Rear deltoids, Biceps
Equipment
Dumbbell
Difficulty
Intermediate
Type
Pull
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Bent-over rear delt rows are dumbbell rows with elbows flared wide, shifting emphasis from lats to rear delts and upper back. The high elbow position makes it more of a rear delt exercise than a traditional row. Use lighter weight than standard rows.
When to use it
Use for rear delt emphasis for optimal results.
Who it's for
Intermediate lifters looking to progress their training.
Flare your elbows out to roughly 90 degrees from your torso—the opposite of a standard row where elbows stay tucked. Pull to shoulder height, not your hip. Think about pulling with your rear delts, not your lats.
What muscles does the Bent-Over Rear Delt Row work?
Also targets: , Biceps
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Step-by-step: Bent-Over Rear Delt Row
- 1
Bend over with flat back.
- 2
Hold dumbbells with palms facing back.
- 3
Row with elbows flared out wide.
- 4
Pull to shoulder level.
- 5
Squeeze rear delts for optimal results.
- 6
Lower with control for optimal results.
What are the best tips for the Bent-Over Rear Delt Row?
Elbows flare out wide.
Targets rear delts more.
Different from standard row.
Lighter weight needed.
When to Use the Bent-Over Rear Delt Row
Use bent-over rear delt rows when targeting upper back and rear delts in a rowing position. Good alternative to face pulls when cables are busy. The bent-over position works your entire posterior chain while emphasizing rear delts.
Mistakes to watch for on the Bent-Over Rear Delt Row
Elbows too close for optimal results.
Letting your elbows drift wide during the Bent-Over Rear Delt Row shifts load onto your shoulder joint instead of your Rear deltoids. Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
Rowing too low for optimal results.
On pulling movements like the Bent-Over Rear Delt Row, this mistake typically means your arms are doing work that should come from your Rear deltoids. Initiate every rep by engaging your Rear deltoids first, then let your arms follow.
Rounding back which increases risk of spinal injury.
A compromised back position during the Bent-Over Rear Delt Row puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Who should do the Bent-Over Rear Delt Row?
Intermediate lifters looking to progress their training.
How to Program the Bent-Over Rear Delt Row
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 12-15 reps. Rest 60s.
What are good alternatives to the Bent-Over Rear Delt Row?
Other Variations
- Cable Rear Delt Row
Frequently Asked Questions About the Bent-Over Rear Delt Row
The Bent-Over Rear Delt Row primarily targets the Rear deltoids, Rhomboids, making it an effective exercise for back development. Secondary muscles worked during the Bent-Over Rear Delt Row include Biceps, providing additional training stimulus. Stabilizer muscles engaged include Core.
The Bent-Over Rear Delt Row is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters looking to progress their training. Focus on proper technique and consider starting with easier variations.
For the Bent-Over Rear Delt Row, the recommended approach depends on your goals. 3 sets of 12-15 reps. Rest 60s. For strength, use 8-10 reps. For muscle growth, perform 12-15 reps. For endurance, complete 15-20 reps.
Yes, the Bent-Over Rear Delt Row can be done at home with a dumbbell. It requires minimal space and is a great option for home workouts targeting back.
Good alternatives to the Bent-Over Rear Delt Row include: Face Pull, Reverse Fly. These exercises target similar muscle groups as the Bent-Over Rear Delt Row and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
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Safety Notes
- Keep back flat.
- Lighter weight.