1. Single-Arm Row Stand with your feet hip-width apart, holding a weight in your right hand with your arm at your side. Brace your feet to stabilize your body. Alternative Names: Bent barbell row, rear barbell row, bent over barbell rear delt row Type: Strength Experience Level: Beginner Equipment: Barbell Muscles Targeted: Shoulders Mechanics: Compound Average Number of Sets: 3-4 with 8-10 reps each Variations: None Alternative: Reverse fly with rotation, seated lateral raise with cable, bent over … Push back your hips while maintaining a slight bend in your knees.

See side view of Dumbbell Rear Delt Row. Step forward about two feet with your left … As you complete the lift, try to keep your chest pressed against the pad to reduce momentum. Bent Over Wide Grip Barbell Row x 10; Seated Dumbbell Rear Delt Fly x 10; Rear Delt Cable Crossover x 10; Rear Delt Reverse Barbell Raise x until failure Since pressing movements build the front and (to a lesser degree) side deltoid heads, this move is often done to promote balanced shoulder development. Standing Bent-Over With One Arm Using A Dumbbell The bent-over dumbbell rear delt row is a popular upper-body exercise that targets the muscles on the backside of the shoulder joint, specifically the medial and rear heads of the deltoid. 7 Rear-Delt Raise Variations For Maximum Growth! 2.

This video is unavailable. This basic free-weight movement is done standing while you're bent over at the... 2. This is another rear-delt raise variation that reduces momentum. Performing the row exercise using one arm at a time affords a more satisfying squeeze in the latissimus muscle. Barbell Rear Delt Row Exercise Information. Raise the dumbbells straight up until your elbows form a 90 degree angle and lower them back down after a short pause. Standing Bent-Over With Dumbbells. The single-arm incline rear delt raise is an upper-body exercise targeting the posterior deltoids or shoulder muscles, as well as the postural muscles of the upper back. Seated Bent-Over With Dumbbells. Push back your hips while maintaining a slight bend in your knees. Since pressing movements build the front and (to a lesser degree) side deltoid heads, this move is often done to promote balanced shoulder development. Positioning torso at 45° is not sufficient angle to target rear deltoids. Elbow should be raised dire ctly lateral to shoulder. Learn how to do one arm lying dumbbell rear delt row from this step-by-step illustrations: Muscles Worked. Watch Queue Queue. Single Arm Dumbbell External Rotations x 12 each side; Dumbbell End of Range Angels x 10; Single Arm Bent Over Rear Delt Fly x 12; Rest for 60 seconds and repeat x 2 . The muscles used for one arm lying dumbbell rear delt row may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for one arm lying dumbbell rear delt row are: Primary Muscles. Training each side independently can help correct imbalances in size, strength, and shoulder stability.

Stand with an upright torso with a dumbbell in each hand extended at arm’s length. Here, you lie on a moderately inclined bench and perform the same motion as above. If upper arm travels closer than perpendicular to trunk, latissimus dorsi becomes involved. One-arm dumbbell row is an easy exercise from which you can get great results in back strength and development with minimal risk of injury. WORKING CIRCUIT. Keep torso bent over approximately horizontal. Watch Queue Queue

4. 1. Crouched Rear Deltoid Row Crouch by bending your hips and knees and hold one dumbbell with each hand close to your knees, palms facing backwards. Dumbbell Rear Delt Row (Shoulders) - Exercise Guide Muscles worked: Shoulders Equipment needed: Dumbbell Instructions Stand with an upright position with a dumbbell in each hand extended at arm's length.



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