Bent-Over Rear Delt Row
Primary
Back
Secondary
Rear deltoids, Biceps
Equipment
Dumbbell
Difficulty
Intermediate
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Bent-Over Rear Delt Row is a compound pulling movement that primarily targets your back. Use for rear delt emphasis for optimal results.
Everything You Need to Know About the Bent-Over Rear Delt Row
The Bent-Over Rear Delt Row is a intermediate difficulty exercise that targets your Rear deltoids and Rhomboids. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for rear delt emphasis for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters looking to progress their training. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Bent-Over Rear Delt Row work?
Primary
Secondary
Stabilizers
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.
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
This Exercise Is in Your Plan
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Safety Notes
- Keep back flat.
- Lighter weight.