BMARCHAI Open the free app

Bent Over Dumbbell Row With Scapular Retraction v2

Builds strength and muscle in the rear delts, upper back

BackBeginnerStrengthFly

At a glance

Muscles workedPrimary: Rear delts, upper back. Secondary: Rhomboids, traps
Muscle groupBack
DifficultyBeginner
TypeStrength · Fly
Sets & reps3 sets × 10-12 reps
Estimated calories burned~45 kcal

How to do it

  1. Step 1: Set up in the starting position with core braced
  2. Step 2: Move through the full range with control, targeting the rear delts, upper back
  3. Step 3: Pause briefly and squeeze at the hardest point
  4. Step 4: Return slowly under control
  5. Step 5: Complete all reps, then switch sides if single-sided

Equipment

Coaching tips

Benefits

Builds strength and muscle in the rear delts, upper back

Common mistakes

Bending the elbows too much or going too heavy

Make it harder

Slow the tempo or add resistance

Make it easier

Reduce the load or range of motion

Breathing

Exhale on effort, inhale on the return

Build a workout with this exercise

Plan sessions, track your progress and match your meals to your training, free.

Try it free in Bmarchai

More back exercises

Alternating Double Pulley Side Rows

Intermediate · 4 sets × 30 reps

lateral squat w a band

Beginner · 3 sets × 10-12 reps

twisting cable rope oblique pull

Beginner · 3 sets × 12 each side

Single-Arm Dumbbell Row

Intermediate · 3 sets × 10-12 each side

1 dumbbell alternating russian twist flat bench

Intermediate · 3 sets × 10-12 reps

Rotating Dumbbell Row on Incline Bench

Intermediate · 5 sets × 10-15 reps

General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.