Dumbbell Seated Bent Over Rear Delt Row

How to Do

1. Setup: Sit on the edge of a bench with your feet firmly planted on the floor and knees slightly bent. Hold a dumbbell in each hand with your palms facing inwards.
2. Positioning: Lean forward at the hips, keeping your back straight and chest slightly tilted forward. Your arms should hang down naturally, with a slight bend in your elbows.
3. Starting Position: Ensure your shoulders are relaxed and down, away from your ears.
4. Row: Exhale and pull the dumbbells upwards, keeping your elbows slightly bent and aiming to bring them out to the sides. Squeeze your shoulder blades together as you raise the weights.
5. Pause: Hold the top position for a brief moment, focusing on the contraction in your rear delts and upper back.
6. Lower: Slowly lower the dumbbells back down to the starting position with control.
7. Repeat: Perform the desired number of repetitions.

Benefits

The Dumbbell Seated Bent Over Rear Delt Row targets the rear deltoids, upper back, and traps, helping to improve shoulder stability and posture. This exercise isolates the posterior deltoids, which are often underworked in traditional pressing movements. Strengthening these muscles can enhance overall shoulder function and balance, improving performance in overhead lifts and reducing the risk of shoulder injuries.