Shoulders
Single Arm Rear Delt Row
A rear delt row one arm at a time, with your free hand braced on a bench or your knee. The support keeps your body still, so all your focus goes on the back of one shoulder.
- Works
- Rear shoulders, upper back, traps
- Equipment
- One dumbbell and a bench, chair or your knee to lean on
- Load
- Medium
How to do it
- 1Hinge forward with a flat back, your free hand on a bench, chair or your front knee. Let the dumbbell hang under your shoulder, palm facing behind you.
- 2Pull your elbow up and out to the side, away from your body, until your upper arm is level with your shoulder.
- 3Squeeze the back of your shoulder for a second at the top.
- 4Lower slowly. Finish your reps, then switch sides.
Cues
- Elbow out to the side, not back toward your hip.
- Chest square to the floor. Don't twist to lift higher.
- Think of your hand as a hook and pull with your elbow.
Common mistakes
- Twisting your body. Turning your chest open lets your back cheat. Keep your shoulders level and go lighter.
- Rowing to your hip. That's a regular single arm row. Flare your elbow out wide to keep the work on your rear shoulder.
- Going too heavy. Your rear shoulder is a small muscle. Use a weight you can hold at the top for a second.
Easier
Go lighter, or put your knee and hand on a bench so your back is fully supported.
Harder
Pause for 2 seconds at the top of each rep, or take 3 seconds to lower.
Try it: 3 sets of 12 to 15 reps per side, or 30 seconds on and 30 off per side.
What's the difference between a rear delt row and a regular row?
Where your elbow goes. In a regular row your elbow stays close and pulls back to your hip, which works your lats. In a rear delt row it flares out wide, which moves the work to the back of your shoulder and your upper back.
