How to do a dumbbell rear delt row

Setup:

1. Support: Place one hand and the same side knee on a bench for support. Your torso should be roughly parallel to the floor.
2. Dumbbell Grip: Grasp a dumbbell in your free hand with an overhand grip, and let it hang.
3. Proud posture: Keep your chest lifted and back flat. Your spine should be neutral.

The Lift:

1. Initiate the Pull: Engage your rear delts and pull the dumbbell directly upwards towards your torso. Keep your elbow high and pointed outwards.
2. Focus on the rear delts: Concentrate on squeezing your shoulder blades together at the peak of the movement.
3. Controlled Return: Slowly lower the dumbbell back to the starting position in a controlled manner, maintaining tension in your shoulders.
4. Repeat: Perform the desired number of repetitions, then switch arms.

Tips:

• Don't swing: Minimize torso movement to isolate the rear delts effectively.

• Think "elbows back": Concentrate on pulling with your elbows to engage the back of the shoulders effectively.