Rear Delt Row
In short
The rear delt row trains your rear delts, with your back helping. You need dumbbells, and do 10 to 15 reps per set. Mitta rates it B.
At a glance
- Main muscle
- Rear delts
- Also works
- Back
- Equipment
- Dumbbell
- Rep range in Mitta
- 10 to 15 reps
- Skill level
- Intermediate
- How tiring
- Low
- One side at a time
- Yes
- Weight step in Mitta
- 2 kg
How to do it
- Elbow wide, 90° from your torso.
- Pull toward your shoulder.
- Torso still.
Pick a weight you can lift for 10 to 15 reps with good form, and stop each set with a few reps left in the tank. Do the same number of reps on both sides, starting with your weaker side.
Why rating B
Acceptable, but the lats and traps quickly take over.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Face Pull · Cable · rating B
- Reverse Pec Deck · Machine · rating S
- Chest-Supported Dumbbell Reverse Fly · Dumbbell · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the rear delt row.
Let Mitta set the weight.
Mitta plans the rear delt row with a weight and rep target for every set, worked out from your last sessions.
Questions about the
rear delt row
What muscles does the rear delt row work?
The rear delt row mainly trains your rear delts. Your back help.
How many reps of the rear delt row should I do?
Mitta plans the rear delt row at 10 to 15 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the rear delt row?
Good alternatives that train the same muscle are the face pull, reverse pec deck and chest-supported dumbbell reverse fly.
Is the rear delt row good for beginners?
It takes some practice. Learn it with a light weight first, or start with an easier alternative.
Why does the rear delt row have rating B?
Acceptable, but the lats and traps quickly take over.