Cable Face Pull
Rear Delts·Cable Machine·Intermediate·Compound
Single-Arm Dumbbell Rear Delt Row
The Single-Arm Dumbell Rear Delt Row targets the rear delts and upper back while reducing lower-back strain through bench support.
Category
Strength
Difficulty
Advanced
Movement
Isolation
Bodyweight
No
How to
How to do the Single-Arm Dumbbell Rear Delt Row
- 01
Place one knee and the same-side hand on a bench for support.
- 02
Hold a dumbbell in the opposite hand with your arm extended.
- 03
Keep your back flat and core braced.
- 04
Pull the dumbbell outward toward your upper chest.
- 05
Focus on leading with your elbow and engaging your rear delt.
- 06
Lower the dumbbell slowly before switching sides.
Performance tips
Cues that matter
- Keep your torso stable and avoid rotating
- Pull your elbow slightly out to emphasize the rear delt
- Control the lowering phase to maintain tension
Common questions
Frequently asked
What muscles does the Single-Arm Dumbbell Rear Delt Row work?
The Single-Arm Dumbbell Rear Delt Row primarily targets the Rear Delts. Supporting muscles include Back, Shoulders, Traps.
Is the Single-Arm Dumbbell Rear Delt Row a compound or isolation exercise?
The Single-Arm Dumbbell Rear Delt Row is an isolation exercise, meaning it focuses on a single muscle group through one joint movement.
What equipment do I need for the Single-Arm Dumbbell Rear Delt Row?
You need the following equipment: Dumbbells.
What difficulty level is the Single-Arm Dumbbell Rear Delt Row?
The Single-Arm Dumbbell Rear Delt Row is rated as advanced difficulty. Prior training experience and proper form fundamentals are recommended.
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