Reviewed June 2026
Bent-Over Rear Delt Row
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Primary
Back
Secondary
Rear deltoids, Biceps
Equipment
Dumbbell
Difficulty
Intermediate
Type
Pull
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Written byMySetPlan Training Team
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
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?
See where Bent-Over Rear Delt Row fits in your weekly plan
We slot it into the right day with sets, reps, and progression you can follow.
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
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
MySetPlan places Bent-Over Rear Delt Row inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
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, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeWhat are good alternatives to the Bent-Over Rear Delt Row?
Other Variations
- Cable Rear Delt Row
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Bent-Over Rear Delt Row — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep back flat.
- Lighter weight.