Rear Deltoid Row Dumbbell

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


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


maintain a good posture at all times throughout the exercise.

Exercise images by Everkinetic.