Barbell Standing Front Raise
Shoulders·Weight Plates·Intermediate
Exercise guide
Bench Supported Dumbbell Rear Delt Row Single Arm
The Bench Supported Dumbbell Rear Delt Row Single Arm 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 Bench Supported Dumbbell Rear Delt Row Single Arm
- 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 Bench Supported Dumbbell Rear Delt Row Single Arm work?
The Bench Supported Dumbbell Rear Delt Row Single Arm primarily targets the Shoulders.
Is the Bench Supported Dumbbell Rear Delt Row Single Arm a compound or isolation exercise?
The Bench Supported Dumbbell Rear Delt Row Single Arm is an isolation exercise, meaning it focuses on a single muscle group through one joint movement.
What equipment do I need for the Bench Supported Dumbbell Rear Delt Row Single Arm?
You need the following equipment: Dumbbells.
What difficulty level is the Bench Supported Dumbbell Rear Delt Row Single Arm?
The Bench Supported Dumbbell Rear Delt Row Single Arm is rated as advanced difficulty. Prior training experience and proper form fundamentals are recommended.
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