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Single Dumbbell Seated Rear Delt Row

Seated rear delt isolation

BackIntermediateStrengthRow

At a glance

Muscles workedPrimary: Rear delts
Muscle groupBack
DifficultyIntermediate
TypeStrength · Row
Sets & reps4 sets × 12-15 each arm
Estimated calories burned~45 kcal

How to do it

  1. Step 1: Sit tall leaning slightly forward
  2. Step 2: Hold dumbbell in one hand
  3. Step 3: Pull toward hip
  4. Step 4: Squeeze rear delt
  5. Step 5: Switch arms

Equipment

Coaching tips

Benefits

Seated rear delt isolation

Common mistakes

Using back momentum

Make it harder

Slower tempo

Make it easier

Bent over version

Breathing

Exhale pulling

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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.