Single Arm Dumbbell Rear Delt Row
Intermediate
Also known as: One-Arm Dumbbell Rear Delt Row · Single-Arm Dumbbell Rear Deltoid Row
Expert Advice
Keep your wrist below your elbow as you pull. Sweeping your hand sideways turns this row into a rear-delt raise.
How-to-do Steps
- Support your nonworking hand and knee on a flat bench, sturdy chair, or sturdy table edge.
- Plant your working-side foot on the floor and hold the dumbbell with your palm facing backward.
- Keep your torso nearly horizontal, back neutral, and working arm hanging below your shoulder.
- Row your elbow outward until your upper arm reaches torso height.
- Lower the dumbbell slowly until your arm straightens without twisting your torso.
- Complete the prescribed reps on this side, then switch your supporting limbs and working arm.
Common Mistakes
- Shoulder shrugs toward your earFix: keep your neck long as you row.
- Jerking the dumbbell upwardFix: use a lighter load that lets you lift smoothly.
Coach Cues
Lead with your elbowKeep your chest downLower with control
Short reminders to keep in mind during every set.
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Muscles Worked
Single Arm Dumbbell Rear Delt Row primarily targets the Shoulders, Lats, Traps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders45%
Lats10%
Traps30%
Secondary
Biceps10%
Forearms5%
Equipment
Dumbbell
Special Bench
Exercise Type
Strength
Why Level 3?
Intermediate
Controlling the flared elbow path without shrugging or rotating requires basic free-weight competence.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Harder Variation
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Single Arm Dumbbell Rear Delt Row work?
Single Arm Dumbbell Rear Delt Row primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Single Arm Dumbbell Rear Delt Row?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Single Arm Dumbbell Rear Delt Row suitable for beginners?
Single Arm Dumbbell Rear Delt Row is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Single Arm Dumbbell Rear Delt Row?
Shoulder shrugs toward your ear: keep your neck long as you row. Jerking the dumbbell upward: use a lighter load that lets you lift smoothly.
