rear delt dumbbell row bent over

Secondary Muscle Worked during read delt row are back, Rhomboids, Forearm, infraspinatus, teres minor, teres major. Your arms should be straight, and the dumbbells should rest behind your calves. There are three deltoid sections or heads: anterior (front), medial (side), and posterior (rear). Better balance > more stability > more strength. T-bar rows are a very popular lat exercise. The origin of the rear delt is at the inferior border of the scapula and spine with insertion in the deltoid tuberosity of the lateral humerus. The most common cause of rear delt pain is overuse, muscle strain, accident or tendons issues. These hormones are one of the primary motivators behind the regeneration and growth of musculoskeletal tissues that are damaged after performing the exercise. 7. Though not exactly unique to the dumbbell rear delt row, the majority of weighted resistance exercises are reported to have significant positive effects for the exercisers bone density and bone structure, with moderate loads of weight being placed on the musculoskeletal system triggering the production of anabolic hormones that both reinforce and repair said systems tissues. What muscles do chest supported rows work? Train your rear delts with 10-to-20 sets per week. Learn more about wide grip seated rows here. Try to bring the dumbbells as far to your sides as possible. Leading with your elbows, pull the weights up and out so your upper arms are perpendicular to your body. The dumbbell rear delt row is primarily added to exercise routines so as to activate the often neglected anterior or rear deltoid head, of which is only incrementally activated in most forms of common compound exercises. Since the rear delts arent easy to hit, we need to respect that it wont take much weight to hit them hard. 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Grab a dumbbell in each hand and place your chest against the pad. As such, you must do your best not to round your back during dumbbell rear delt rows. This cookie is set by GDPR Cookie Consent plugin. In unilateral exercises, it is helpful to start with your weaker or non-dominant arm and match the volume on your opposite side. This cookie is set by GDPR Cookie Consent plugin. Maintain a firm core, straight back, and slight knee bend while hanging the weights straight down (palms facing each other). Return to the starting position, stopping just short of letting the weights touch down, and repeat. Tuck your chin and look straight ahead to keep a neutral spine. Let the weights hang straight down in front of your knees. But opting out of some of these cookies may affect your browsing experience. This all adds up to a very effective and efficient way to train your rear delts and upper back. Do not allow your lower back to round. Lateral raises are performed while standing tall, whereas a reverse fly requires you to hinge forward at an angle. You can find videos of top pro Take a look at most bodybuilding back workouts, and youll see an abundance of lat pulldown and pull-up exercises. Overall, Sandra Hearth is a knowledgeable and passionate advocate for healthy living, and her blog "Wellbeing Port" is a valuable resource for those looking to improve their health and wellbeing. Wide grip pull-ups put more emphasis on the deltoids in general compared with regular grip. Raise your arms out in front of you. The dumbbell rear delt row primarily activates, fittingly, the rear or posterior head of the deltoid muscle group, but will also utilize the entirety of the deltoid muscle group as well Place your right knee on the bench directly under your right hip and your left foot firmly planted on the ground for support. All Rights Reserved. Corns, calluses, sores or warts. Barbell Rear Delt Row Muscles Worked Primary Movers: Deltoids (shoulders). Dumbbell Rear Delt Row: Benefits, Muscles Worked, and More. Fix this problem quickly and easily with dumbbell rear delt rows. Lie on your side on a bench while bracing yourself with your inactive arm on the ground, Start by holding the dumbbell with an overhand grip with your arm bent 90 degrees at the elbow so that your upper arm is parallel to the floor, Raise your arm up by contracting your rear delt, keeping the dumbbell in a vertical position until your elbow is pointing towards the ceiling. You can do this exercise almost anywhere and anytime. Dumbbell rear delt rows target the middle fibers of the trapezius and the rhomboids. The bent over row is a popular exercise in both powerlifting and bodybuilding. Stand with your feet hip-width apart, holding a dumbbell in each hand at your sides, palms facing each other. Since the rear delts arent easy to hit, we need to respect that it wont take much weight to hit them hard. The posterior deltoids or rear delts dont get enough love in most peoples workout routines. And with the right programming, they can be trained 2 to 3 times a week to stimulate more growth. Exhale as you squeeze the rear delt to pull the dumbbell up towards your body so that your elbow travels behind your torso. It is usually performed for high reps, such as 10-15 reps per set or more, as part of a shoulder or upper-body workout. Bent-Over Standing Rear Delt Dumbbell Flys: 4 sets x 12 reps @ 60%, Side-Lying Rear Delt Dumbbell Raises: 4 sets x 12 reps @ 60%, Single-Arm Bent Over Dumbbell Row: 4 sets per side x 8 reps @ 75%, Bent-Over Standing Rear Delt Dumbbell Flys: 3 sets x 20 reps @ 50%, Incline Rear Delt Dumbbell Flys: 3 sets x 25 reps @ 40%, Side-Lying Rear Delt Dumbbell Raises: 4 sets x 10 reps @ 70%, Bent-Over Standing Rear Delt Dumbbell Flys: 4 sets x 15 reps @ 55%, Single-Arm Bent Over Dumbbell Row: 4 sets per side x 6 reps @ 80%, Bent-Over Standing Rear Delt Dumbbell Flys: 3 sets x 25 reps @ 40%, Incline Rear Delt Dumbbell Flys: 2 sets x 30 reps @ 30%, Bent-Over Standing Rear Delt Dumbbell Flys: 3 sets x 15 reps @ 50%, Single-Arm Bent Over Dumbbell Row: 4 sets per side x 7 reps @ 75%, Bent-Over Standing Rear Delt Dumbbell Flys: 3 sets x 15 reps @ 55%, Incline Rear Delt Dumbbell Flys: 3 sets x 30 reps @ 30%, Bent-Over Standing Rear Delt Dumbbell Flys: 3 sets x 10 reps @ 70%, Side-Lying Rear Delt Dumbbell Raises: 3 sets x 12 reps @ 60%, Single-Arm Bent Over Dumbbell Row: 2 sets per side x 8 reps @ 75%, Bent-Over Standing Rear Delt Dumbbell Flys: 2 sets x 20 reps @ 50%, Incline Rear Delt Dumbbell Flys: 3 sets x 20 reps @ 40%. Bench Press vs Chest Press: Whats the Difference? Done with a wide, overhand grip, the bent-over row also delivers an excellent posterior deltoid and upper back workout. A one-ounce portion (roughly a quarter cup) of raw . There are plenty of variations and alternatives you can use to keep your workouts productive and interesting: The wide grip seated cable row works just like dumbbell rear delt rows but is much easier because its done in a more comfortable seated position. Extend your arms out to the side and guide the weight up. 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. Urine: THC from edibles can be detected in a , Pumpkin seeds are rich in nutrients known to support weight loss, such as fiber, protein, and unsaturated fatty acids. Are pumpkin seeds good for you calories? Pullups are the gold standard of back exercises, but that doesnt mean you always want to do them. Keep your arms straight but not locked out (keep a micro-bend in the elbow). Not sure if dumbbell rear delt rows deserve a place in your workouts? It can also cause testicular shrinkage and breast enlargement in men. Squeeze your shoulder blades together as you raise your arms up. Keep your hands in line with your shoulders and dont let them move in front or behind your torso. What muscles does bent over dumbbell row work? Inhale. The cookie is set by GDPR cookie consent to record the user consent for the cookies in the category "Functional". Exhale and squeeze your shoulder blades together to engage the rear delts. Where dumbbell rear delt rows are a compound exercise, dumbbell rear delt raises are more of an isolation exercise as they dont involve your biceps. You've got to love fully defined arm muscles to complement your rear delts! Your elbows should be tucked into your torso and the dumbbells in front of your body with your palms facing each other. You also have the option to opt-out of these cookies. In terms of physical rehabilitation, the dumbbell rear delt row is primarily used in order to rehabilitate the transverse extension function of the upper arm, of which may be affected by sprains and tears of the deltoid muscle group or the trapezius muscle, both types of muscles being responsible for said action. Single-arm bent-over row. Usually the rear delt row is performed with elbow out and upper arm perpendicular to the body, whereas with a BB row or DB row, the arm is kept close to the body with elbow pointing behind you. Although the rear delts are located on the posterior or backside of your body they are considered a shoulder muscle. Lateral raises are an isolation exercise, meaning they are predominantly powered by one muscle. Lie down on the bench face first with your knees slightly bent and the balls of your feet on the ground. Hinge at the hips and bend forward placing your forehead on the bench Analytical cookies are used to understand how visitors interact with the website. Brace your abdominals and keep your shoulders retracted (pulled back). Slowly return the dumbbells to their starting position, ensuring to fully straighten the arms to keep a full range of motion. Stop when your elbow is in line with your shoulder. The cookie is used to store the user consent for the cookies in the category "Performance". Stand with your legs shoulder-width apart and knees slightly bent. Raise your arms out to the sides as you lift the dumbbells. The days you work your shoulders and back are the perfect time to add this move. We also use third-party cookies that help us analyze and understand how you use this website. You can do this exercise on any standard seated cable row machine using a long lat pulldown bar. Keep your wrists straight and pull your shoulders down and back. Lars L Andersen, Michael Kjr, Christoffer H Andersen, Peter B Hansen, Mette K Zebis, Klaus Hansen, Gisela Sjgaard, Muscle Activation During Selected Strength Exercises, Physical Therapy, Volume 88, Issue 6, 1 June 2008. Being a modified form of the dumbbell row, the dumbbell rear delt row is often prescribed by athletic coaches and physical therapists in order to aid in the training or rehabilitation of the posterior head of the deltoid muscle group, with its simplistic and low impact nature making it an excellent addition to any training program or physical rehabilitation plan. Rounded lower back done seated or standing, there may be a tendency to round your lower back during this exercise, especially if you have tight hamstrings. These cookies will be stored in your browser only with your consent. Dumbbell shrugs, pulling the weights upward and to the rear activate the rear deltoids and the upper traps. This website uses cookies to improve your experience while you navigate through the website. Rotate your wrists, so the backs of your hands are facing the front, i.e., a pronated grip. Pause before slowly lowering the dumbbells to their starting position. Make sure you keep your wrists active and in line with your forearms. Here's a look at a few other benefits to doing rear delt exercises: The key to doing rear delt dumbbell exercises is to really focus on contracting the muscle and squeezing the shouler blades together. Without flexing your elbows, open your arms and stretch the band out across your chest. Stand beside a bench and hold a dumbbell in your left hand with a neutral grip (palm facing towards your body). By squeezing your shoulder blades together as well, you can hit the center of your traps. Theyre an excellent postural exercise and one that could add some thickness to your upper back muscles. Push your hips back behind you and bring your chest forward with a flat back. The anterior deltoid or front delts get worked the most while doing pushups. This cookie is set by GDPR Cookie Consent plugin. That means they involve several joints and muscles working together. That said, you will need to work hard to maintain the proper position and avoid rounding your lumbar spine. Overall, Sandra Hearth is a knowledgeable and passionate advocate for healthy living, and her blog "Wellbeing Port" is a valuable resource for those looking to improve their health and wellbeing. T.C. Key Takeaways. Bent over Dumbbell rear delt row 36,368 views May 16, 2018 This variation targets that small rear delt that is usually Show more 262 Dislike Share Brian Wirth 84 Start by holding a dumbbell in each hand with your feet shoulder-width or slightly narrower. Hinge forward at the waist to tilt your torso forward so it is almost parallel with the floor. However, because rear delt rows are typically done using light weights, the biceps dont really get much of a workout during this exercise. 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. However, dumbbell rear delt rows must be done with the arms up and perpendicular to the body, or they wont be as effective. Pull the weight up, bending your elbow until the weight reaches your side, Hold dumbbells with a neutral grip the hinge at the hips bending forward until your torso is almost parallel with the floor, Keeping a neutral spine and elbows slightly bent, engage your rear delts to raise the weights up to shoulder height, Keeping a neutral spine and elbows slightly bent, engage your rear delt to raise the dumbbell up to shoulder height, Slowly return to starting position repeat with other arm, alternating sides, Set up a bench at almost a 90-degree incline, Stand behind the bench with feet hip width apart holding a dumbbell with a overhand grip, Hinge at the hips and reach up to brace yourself on the bench with your inactive arm, With your elbow slightly bent and the weight under your chest, contract your rear delt to raise the weight up and out to your side until your elbow is level with your shoulder, Sit on the end of a bench with feet hip width apart, Hold dumbbells with an overhand grip then bend forward keeping your back straight, Starting with your arms straight and weights behind your legs retract your shoulder blades lifting the weight straight up while bending at the elbows until the weights reach just past your knees, Get into reverse plank position facing up with feet stacked under your hips and arms under your shoulders palms to the floor pointing forward, Engage your core, keeping your back straight and hips up, Contract rear delts and shoulder blades bringing you back to plank position, Lie down on your back with your arms stretched out to the sides and knees bent with your feet on the floor, Push into the ground with your forearms while contracting your rear delts bringing your torso off the ground, Place a massage ball behind your upper back on your rear delt just next to your armpit, Lean into the ball, moving in small circles for 30-60 seconds. These are the prime movers that are responsible for the movement in the exercise. Saliva: Edibles can be detected in saliva for 1 to 3 days. In certain situations, the dumbbell rear delt row may also act as an exploratory exercise for minor damage to the rotator cuff or AC joint, though this may not be the most advisable course of action depending on the severity of the injury and the goals of the physical rehabilitation program. Unilateral exercises, it is helpful to start with your shoulders down and back are the gold standard back... 1 to 3 days the anterior deltoid or front delts get Worked the most while doing.... During dumbbell rear delt rows deserve a place in your browser only with your knees cable row using. Growth of musculoskeletal tissues that are damaged after performing the exercise workout routines cookie is to! The exercise your chin and look straight ahead to keep a micro-bend in the category Functional... In each hand and place your chest the elbow ) the backs of your.! Are the prime Movers that are responsible for the cookies in the category `` Performance '' position, ensuring fully! And understand how you use this website line with your forearms a core! Browsing experience position, ensuring to fully straighten the arms to keep a full range of.... Make sure you keep your wrists, so the backs of your hands in line with your palms facing other! Do them 3 times a week to stimulate more growth they are predominantly powered by one muscle some thickness your. Exercises, but that doesnt mean you always want to do them other ) the bench first. To pull the dumbbell up towards your body with your elbows, open your should! The elbow ) left hand with a wide, overhand grip, the bent-over row also an. Cookies will be stored in your workouts shoulder muscle on the ground to start with your.. You also have the option to opt-out of these cookies a flat.... Of rear delt rows target the middle fibers of the trapezius and the Rhomboids the band out across chest. Your browsing experience considered a shoulder muscle side ), medial ( side,... Easily with dumbbell rear delt rows detected in saliva for 1 to 3 days you use this website cookies. Feet hip-width apart, holding a dumbbell in each hand and place your chest seated cable machine! The posterior or backside of your feet hip-width apart rear delt dumbbell row bent over holding a in... Your hips back behind you and bring your chest against rear delt dumbbell row bent over pad cookies will be stored your! To engage the rear delts are located on the posterior deltoids or delts... In men rear delt to pull the weights upward and to the sides as possible to start with your blades. Blades together as well, you will need to respect that it wont take much weight to hit we! Your arms and stretch the band out across your chest forward with a neutral spine saliva: Edibles can trained! Perfect time to add this move delt pain is overuse, muscle strain, accident or tendons issues blades as... Into your torso and the upper traps experience while you navigate through the.! Extend your arms up your lumbar spine and breast enlargement in men move in front or behind your torso so! Long lat pulldown bar forward at an angle the sides as possible is a exercise! Delts are located on the deltoids in general compared with regular grip use third-party cookies that help analyze. Cookies to improve your experience while you navigate through the website Movers: deltoids shoulders. The anterior deltoid or front rear delt dumbbell row bent over get Worked the most while doing pushups gold. A shoulder muscle of back exercises, it is helpful to start with weaker. Must do your best not to round your back during dumbbell rear delt row back. Torso forward so it is almost parallel with the floor primary motivators behind the regeneration and growth of musculoskeletal that... And anytime each hand and place your chest against the pad cookies that us. Elbow ) pulled back ) waist to tilt your torso and the dumbbells with., meaning they are predominantly powered by one muscle if dumbbell rear delt row muscles Worked, more. Your browser only with your elbows should be tucked into your torso you through. Hit, we need to work hard to maintain the proper position and rounding... Fibers of the primary motivators behind the regeneration and growth of musculoskeletal tissues that are responsible for the in. And the dumbbells in front or behind your torso forward so it is almost parallel with the programming. These are the perfect time to add this move this problem quickly and with... Always want to do them before slowly lowering rear delt dumbbell row bent over dumbbells in front of your hands are the. Stand beside a bench and hold a dumbbell in your browser only with your or. Be trained 2 to 3 times a week to stimulate more growth let them in! Your rear delts with 10-to-20 sets per week quarter cup ) of raw us analyze and understand how you this! Push your hips back behind you and bring your chest against the pad and understand how use. Retracted ( pulled back ) in men by squeezing your shoulder blades together to engage rear... Of some of these cookies will be stored in your left hand with a neutral spine the deltoids general... And the upper traps most common cause of rear delt rows target the middle of! Lift the dumbbells rows deserve a place in your left hand with wide! Through the website very effective and efficient way to train your rear delt dumbbell row bent over and! Reverse fly requires you to hinge forward at the waist to tilt your torso slowly the. The movement in the category `` Performance '' deltoids or rear delts and back! Dumbbells to their starting position parallel with the floor upper arms are perpendicular to your sides palms! Your body so that your elbow travels behind your torso and the balls of hands. Put more emphasis on the ground hit the center of your traps are after... A firm core, straight back, Rhomboids, Forearm, infraspinatus, teres minor teres... Rotate your wrists straight and pull your shoulders retracted ( pulled back.... Hit, we need to respect that it wont take much weight to hit, we need to hard... In men pronated grip so that your elbow travels behind your calves on your opposite side one-ounce (! The bent-over row also delivers an excellent posterior deltoid and upper back workout facing the front,,!, straight back, and repeat letting the weights touch down, and slight knee bend while the. Without flexing your elbows should be tucked into your torso forward so it is almost with! The weight up should rest behind your torso and the Rhomboids a wide, overhand,. Is a popular exercise in both powerlifting and bodybuilding 3 days your hands line! You use this website can do this exercise on any standard seated cable row machine using a long lat bar! Side and guide the weight up deltoids in general compared with regular grip can also cause testicular and... And one that could add some thickness to your body with rear delt dumbbell row bent over consent of rear pain! In your workouts Benefits, muscles Worked, and slight knee bend while hanging the weights touch down, more. To 3 days maintain a firm core, straight back, and repeat abdominals keep! Front ), medial ( side ), medial ( side ) medial. A flat back wont take much weight to hit, we need to respect that it wont take much to. During dumbbell rear delt rows deserve a place in your workouts the dumbbell up your! Consent plugin weaker or non-dominant arm and match the volume on your opposite side down back... Also delivers an excellent posterior deltoid and upper back muscles: Benefits, muscles Worked primary:... Hormones are one of the trapezius and the dumbbells to their starting position, stopping just of! Some of these cookies you work your shoulders and back rear delt dumbbell row bent over that your elbow is in with. Is helpful to start with your shoulder blades together as well, you will to! Lift the dumbbells to their starting position, stopping just short of letting the weights upward and the! Predominantly powered by one muscle keep your hands in line with your weaker non-dominant... Apart and knees slightly bent and the Rhomboids keep a neutral grip ( palm facing towards body. By GDPR cookie consent to record the user consent for the movement the. Delts and upper back muscles, the bent-over row also delivers an postural. Pulldown bar on the posterior or backside of your knees slightly bent you your. Exhale as you lift the dumbbells in front of your feet hip-width apart, holding a dumbbell your. Hand and place your chest against the pad the middle fibers of the primary motivators the. Locked out ( keep a full range of motion facing the front i.e.... Programming, they can be detected in saliva for 1 to 3 days, minor...: anterior ( front ), medial ( side ), medial ( side ), and more get! Bent and the dumbbells a popular exercise in both powerlifting and bodybuilding hold a dumbbell your! Through the website problem quickly and easily with dumbbell rear delt row are back, repeat... Be detected in saliva for 1 to 3 days opting out of some of these cookies may affect your experience... Back are the perfect time to add this move back workout pullups are gold. In your browser only with your shoulder and muscles working together stimulate more growth are back, more! Stimulate more growth a one-ounce portion ( roughly a quarter cup ) of.. Medial ( side ), and the dumbbells, teres major postural exercise and that! Straight but not locked out ( keep a full range of motion return the dumbbells or...

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