Movement overview

The Dumbbell Seated Bent Over Rear Delt Row is an isolation exercise targeting the rear deltoids, upper back, and trapezius muscles. This movement involves bending over while seated and pulling dumbbells towards your torso, focusing on squeezing the shoulder blades together.

Step-by-step cues

1. Sit on the edge of a bench with your feet flat on the floor, holding a dumbbell in each hand.
2. Bend forward at the hips until your torso is slightly above parallel to the floor, keeping your back straight.
3. Let your arms hang down with a slight bend in the elbows, palms facing each other.
4. Exhale and pull the dumbbells up towards your torso by squeezing your shoulder blades together.
5. Pause briefly at the top of the movement, ensuring maximum contraction in the rear delts.
6. Inhale and slowly lower the dumbbells back to the starting position with control.
7. Repeat for the desired number of repetitions.

Technical tips

• Keep your core engaged throughout the exercise to maintain stability.
• Avoid using momentum; focus on controlled movements to target the rear delts effectively.
• Ensure your back remains straight and avoid rounding your shoulders during the movement.
• Use a weight that allows you to perform the exercise with proper form and full range of motion.
• Focus on squeezing your shoulder blades together at the top of each repetition for maximum activation.