General exercise guide
Bent-Over Rear Delt Row
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Primary
Back
Secondary
Rear deltoids, Biceps
Equipment
Dumbbell
Difficulty
Intermediate
Type
Pull
See how Bent-Over Rear Delt Row could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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.
Coaching Note
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?
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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 away from the intended path during the Bent-Over Rear Delt Row can change which muscles carry the load. Use the elbow position described in the setup cues and keep it consistent through each rep.
Rowing too low for optimal results.
On an upper-body pulling movement like the Bent-Over Rear Delt Row, this mistake can shift work away from your Rear deltoids. Keep your torso stable and guide the load through the intended pulling path.
Rounding back which increases risk of spinal injury.
Changing your back position during the Bent-Over Rear Delt Row can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Who should do the Bent-Over Rear Delt Row?
Intermediate lifters looking to progress their training.
Programming examples for Bent-Over Rear Delt Row
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Strength8-10 reps
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle Growth12-15 reps
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
Endurance15-20 reps
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 12-15 reps. Rest 60s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
Where Bent-Over Rear Delt Row fits in your workout
This is one example of how Bent-Over Rear Delt Row could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
- Lat Pulldown4 × 8
- Row Variation3 × 10
- Bent-Over Rear Delt Row3 × 12
- Face Pull3 × 15
Use this exercise in Gym Mode
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Other Variations
- Cable Rear Delt Row
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Safety Notes
- Keep back flat.
- Lighter weight.