Dumbbell Chest-Supported Rear-Delt Row Single-Arm

How to do the Dumbbell Chest-Supported Rear-Delt Row Single-Arm

1. 01

   Set an incline bench to a low angle and lie chest-down on the pad.

2. 02

   Hold a dumbbell in one hand with your arm hanging straight down.

3. 03

   Brace your core and keep your chest pressed into the bench.

4. 04

   Pull the dumbbell upward by driving your elbow out and back.

5. 05

   Raise until your upper arm is in line with your torso.

6. 06

   Squeeze your rear delt at the top.

7. 07

   Lower the dumbbell back down with control.

8. 08

   Complete all reps on one arm before switching sides.

Cues that matter

• Avoid using momentum to lift the weight.
• Focus on elbow path rather than hand movement.
• Use lighter weight to maintain strict form.

Muscles worked

Primary

Back

Supporting

Shoulders

What you need

Benches

Incline Bench

Weights

Dumbbells

Frequently asked