Rear Deltoid Row

This is an exercise for deltoid, biceps and trapezius strengthening.


Dumbbell, Flat Bench


Posterior Deltoid


Biceps, Lateral Deltoid, Trapezius

  • Place your right foot on the floor, rest your left knee and hand on a flat bench.
  • Lean forward so your body’s weight is supported by your left arm and knee.
  • Keeping your back flat, reach down and pick up the dumbbell with your right hand.
  • Raise your right arm as close to your chest as possible, while bending and bringing your elbow back as far as you can.
  • Pause at the top for a moment and then lower the dumbbell in a controlled manner to the starting position.
  • Switch arms by doing the opposite positioning.
  • Repeat.

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