One-Arm Dumbbell Rear Delt Row
How to Do
- Setup: Place one knee and one hand on a flat bench to support your body. Keep your back flat and your core engaged, ensuring your body is parallel to the floor. Hold a dumbbell in your free hand with your arm extended towards the floor.
- Grip: Keep your palm facing inward (neutral grip) and your elbow straight.
- Row: Pull the dumbbell upward, keeping your elbow slightly bent and driving your elbow outward to target the rear delts. Focus on squeezing your shoulder blade at the top of the movement.
- Lower: Slowly lower the dumbbell back to the starting position, keeping control of the weight.
- Repeat: Complete the desired number of repetitions, then switch sides and repeat with the opposite arm.
Benefits
The One-Arm Dumbbell Rear Delt Row isolates the rear delts, targeting the upper back and improving posture. It helps strengthen the muscles around the shoulder joint, enhancing shoulder stability. By using the bench for support, the exercise eliminates the need to stabilize your core, allowing for a more focused movement in the upper back. This row variation is effective for improving overall shoulder health and development, particularly in the posterior deltoids, which are often undertrained.
