Dumbbell One Arm Rear Deltoid Row - A Great Shoulder Exercise

Dumbbell One Arm Rear Deltoid Row – A Great Shoulder Exercise

The Dumbbell One Arm Rear Deltoid Row is an excellent weightlifting movement to strengthen your shoulders. Would you like to acquire flawless technique and get bigger Deltoids now? You’ll want to implement this how to tutorial in order to begin today.

Dumbbell One Arm Rear Deltoid Row Exercise Summary

  • Primary Muscles Worked: Deltoid – Posterior
  • Other Muscles (Secondary) Worked: Brachialis, Brachioradialis, Infraspinatus, Latissimus Dorsi, Rhomboids, Teres Minor, Trapezius – Lower, and Trapezius – Middle
  • Equipment: Dumbbell and Bench
  • Mechanics Type: Compound
  • Force: Pull
  • Utility: Basic

Dumbbell One Arm Rear Deltoid Row Procedure

  • Start by selecting a dumbbell and placing one knee and the same side hand on a flat bench.
  • Make a good base with your foot on the floor and pick up the dumbbell with your hand.
  • Next, while keeping your back flat, pull the dumbbell up like you are starting a lawnmower, and keep you elbow close to your body.
  • Then, squeeze your back at the top and slowly lower the dumbbell back down, but don’t let it touch the ground.
  • Repeat these rows on onside then conduct the same number of reps on the other side to complete a full set.

Muscles Used

Target (Agonist)

  • Deltoid, Posterior


  • Brachialis
  • Brachioradialis
  • Infraspinatus
  • Latissimus Dorsi
  • Rhomboids
  • Teres Minor
  • Trapezius – Lower
  • Trapezius – Middle
  • Wrist Flexors

Dynamic Stabilizers

  • Biceps Brachii


  • Deltoid – Lateral
  • Erector Spinae
  • Gluteus Maximus
  • Hamstrings

Antagonist Stabilizers

  • Obliques
  • Rectus Abdominis


When you need to experience the ideal muscle development, you will want to use these basic tips. Similarly, whenever you wish to minimize your chance of injuries, you should stick to these tips.

  • cut down soreness by undertaking a only a few minutes of aerobic exercise directed at your primary muscle groups to finish your routine. This cardio exercise is flushing out much of the lactic acid. Therefore you shall be reducing your recovery.
  • Improve Your Technique by Make Use Of A Mirror. You may well believe a little vain looking in a mirror while you are working out, but you are not checking yourself out, you are making sure your technique is strong.
  • execute your major compound movements at the beginning of your work out, and then conduct isolation exercises to target particular muscle groups towards the end. You really want the pinnacle functionality of your individual muscle groups any time you do coumpound movements like, bench, squats and deadlifts. Then you need to work the areas that you determined were weak during those exercises, or zones that didn’t get fatigued based on the type of compound exercise you executed.
  • Try Drop Sets. You can maximize your strength gains through drop sets. Drop sets are when you do a set to until you can do another rep and then you use smaller dumbbells and continue. You could reduce the weight many times.

Get More Bodybuilding Tips Here.

Mistakes to Avoid

You should stop these typical issues to ensure quality technique and continue to develop gains. Additionally, when you steer clear of these issues you will decrease the chance of receiving an injury.

  • You Can’t Skip Out On Recovery Days. Overtraining can in fact help make you weakened in lieu bigger.
  • Don’t use To Little or Too Much Resistance. Not enough, and you will not be adequately fatiguing your target muscles, too much, and you’ll most likely need to cheat. Make sure you concentrate on your technique.
  • You’ll Do Better To Not Pass-Up Your Cooldown. You would have longer recovery time and more soreness if you ignore your cooldown.

To Avoid More Bodybuilding Mistakes Look Here.

Dumbbell One Arm Rear Deltoid Row Recap

You can at this instant have the ability to engage in dumbbell one arm rear deltoid row effectively. So now your future phase is to execute dumbbell one arm rear deltoid row as a piece of a long term exercise routine to train your Deltoid.

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