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.
How to Program the Bent-Over Rear Delt Row
Strength8-10 reps
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.
Muscle Growth12-15 reps
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.
Endurance15-20 reps
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.
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
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekWhat are good alternatives to the Bent-Over Rear Delt Row?
Other Variations
- Cable Rear Delt Row
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Safety Notes
- Keep back flat.
- Lighter weight.