Single Arm Bench Supported Dumbbell Rear Delt Row

How to do the Single Arm Bench Supported Dumbbell Rear Delt Row

1. 1Stand with your feet shoulder-width apart and knees slightly bent.
2. 2Hold a dumbbell in each hand with your palms facing your body.
3. 3Bend forward at the waist, keeping your back straight and your core engaged.
4. 4Extend your arms straight down towards the floor, with a slight bend in your elbows.
5. 5Raise the dumbbells out to the sides, squeezing your shoulder blades together.
6. 6Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
7. 7Repeat for the desired number of repetitions.

Tip: Pause for a full count with the handle at your torso before letting it go back.

Muscles worked

Common mistakes

• Yanking with the arms — the rep should start with the shoulder blades pulling back, then the elbows follow; if the biceps give out first, you are curling the weight.
• Torso heaving up — on bent-over rows the back angle should not change between reps; if it does, drop the weight.
• Shrugging the shoulders up — pull the elbows back and down and keep the shoulders away from the ears, especially on face pulls.
• Skipping the stretch — let the arms straighten fully and the shoulder blades slide forward at the start of each rep, then pull from there.

Where it fits in a workout

Rows are a main movement in any pull or back session and go before pulldowns and arm work. They pair well with a chest press or a push-up as a push and pull superset.

How many sets, how heavy and how hard: see what the ACSM position stands support.

Variations and alternatives

When to talk to someone

• Chest discomfort, feeling faint or lightheaded, or trouble breathing during or after exercise can be signs of a heart attack. In the US, call 911 right away; elsewhere, call your local emergency number.
• Heart, metabolic or kidney disease, or symptoms like these when you are active: talk to your doctor before you start or step up training.
• Pregnant: ask your obstetric care provider which exercise suits you.

More exercises

• All shoulders exercises
• All dumbbell exercises
• Dumbbell shoulders exercises
• Banded Seated Row
• Single Arm Rotating Banded Seated Row
• Banded Squat Row
• Single Arm Banded Standing Low Row
• Barbell Row
• Incline Bench Barbell Row

Sources

1. ACSM position stand on exercise quantity and quality (Garber et al., 2011)
2. ACSM preparticipation health screening (Riebe et al., 2015)
3. ACOG Committee Opinion No. 804 on exercise in pregnancy (2020)
4. CDC: About Heart Attack Symptoms, Risk, and Recovery (2024)

Sources checked on October 17, 2026. Full citations are in the exercise library.