Rear Delt Row (Dumbbell)
Also called Dumbbell Rear Delt Row, DB Rear Delt Row
How to do it
Hold one dumbbell in each hand and hinge forward with a neutral spine and arms hanging. Row both bells out and back by driving the elbows high and wide, squeeze the rear delts and shoulder blades, then lower slowly to straight arms without standing up or shrugging.
Setup
Hold both dumbbells with neutral or overhand wrists, hinge forward, soften the knees, brace the core, keep the spine neutral, shoulders down, and arms hanging beneath the upper chest.
Where you should feel it
Across the rear delts and between the shoulder blades, with the rhomboids, biceps, and traps assisting while the core, lower back, and forearms stabilize the independent loads.
When to use it
Use for rear-delt and upper-back hypertrophy with independent loading and a flexible hand path. Controlled sets of 8-15 reps work well.