How to Do Dumbbell Rear Delt Row on Bench

Form Cues

1. 1

   Lie chest down on an incline bench, lead with elbows wide

2. 2

   Squeeze shoulder blades at the top

3. 3

   Keep a slight, fixed bend in the elbows throughout — this is a fly pattern, not a row

4. 4

   Let the dumbbells hang straight down at the bottom for a full stretch before each rep

Common Mistakes

• ●

  Pulling straight back instead of out to the sides — rear delts require a wide elbow path, not a lat row path

• ●

  Using too much weight, which turns the movement into a row using the lats and traps instead of rear delts

• ●

  Lifting the chest off the bench to help — stay pinned to the pad and let the arms do the work