Dumbbell back shoulder rowing: Detailed tutorial on the movement of dumbbell back shoulder rowing

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July 11, 2025

Dumbbell rear shoulder rowing: Detailed tutorial on the movement of dumbbell rear shoulder rowing

Rear Delt Row) is a relatively difficult movement to do standardized movements, and the classic rowing movements for exercise back are similar to that of this, so it is necessary to strictly distinguish standardized movements.

The back rowing of dumbbells cannot be performed with large weight, and the technique of using moderate weight to feel muscle contraction is most suitable

Target muscle group: Deltoid backband

Everything tips:

1. Bend over, the body approaches the horizontal position, and the knee joint is slightly bent; or lie directly on the bench, with the shoulder exposed in the front part of the bench; hold the dumbbell with forehand, with a wide distance;

2. At the beginning, hold the dumbbell vertically on the body downward; pull up; stretch the shoulder until the upper arm exceeds the horizontal position

3. Original path Put it down slowly and controlfully, repeat.

Precautions:

1. Pay attention to the difference between rowing and exercise back muscles: When holding wide, do not clamp your arms when pulling up. There should be a distance. There should be a movement to fully expand the back shoulders, and pull the upper arm upward to the highest position.

2. The body behind bent over must be close to the horizontal position, otherwise the action will not have obvious effect on the back strut of the deltoid muscles, so lying flat on the stool is a good choice!

3. There are many forms of rowing on the back shoulders. You can use dumbbells to change sides with one hand! You can also use barbells, ropes, and Smith machines to do it

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