How to Do
How to Do Dumbbell Rear Delt Row on Bench With Single Arm
To make the exercise a little bit more challenging, and to bring in the back of the shoulders a little bit more, change the way you hold the DB when you perform the exercise. Instead of having your palm facing in toward your body, have your palm facing backward so that the DB is perpendicular instead of parallel to your body. Changing the angle at which the DB is held toward the body changes the way the muscles are stimulated.
Beginning
Beginning Rear Delt Row with Dumbbells with Single Arm
1. Begin by lying on a flat bench with one hand extended in front of you and a dumbbell in the other.
2. Pull the dumbbell up until your elbow is just above your shoulder, then release.
3. Hold for a count of three and squeeze your back muscles.
4. Return to the starting position and repeat for the desired number of reps and sets.
Movement
Rear Delt Row with Dumbbells with Single Arm Movement
1. Hold a DB in one hand, and place the opposite hand and knee on the bench. Make sure that your back is flat, and that your head, shoulders, and hips are in line. Tighten your abdominals to support your back and spine.
2. Allow the DB to dangle directly under your shoulder with your arm fully extended. Your palm should be facing inward to your body.
3. Pull your shoulder blades back and down, then drive your elbow back to bring the DB toward your chest. Slowly lower the DB back to the start position and repeat for the required number of repetitions before switching sides.
4. Ensure that your torso doesn't twist at the top of the movement and that your back doesn't round or arch. You should be using your back muscles to row the weight up, rather than your arms to pull.
Benefits
Rear Delt Row with Dumbbells with Single Arm Benefits
This exercise can be performed at home or in the gym.
This exercise will strengthen the muscles in your back.
Exercise Aliases
One Arm Dumbbell Row, How to Do a One Arm Row, Rear Delt Row.
