Single Arm Bench Supported Dumbbell Rear Delt Row
In SetGrip: Dumbbell Rear Delt Row (Single Arm, Bench Supported)
- Secondary muscles
- Traps, Rhomboids
- Body part
- Shoulders
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Supporting yourself on a bench while one arm rows for the rear delt lets you hold a stable, deliberately flared path - elbow high and wide, nothing like the tucked line of a standard one-arm row. The support hand takes balance off the table, so light weight and strict tempo can hit the small posterior delt cleanly.
How to do the Single Arm Bench Supported Dumbbell Rear Delt Row
- Stand with your feet shoulder-width apart and knees slightly bent.
- Hold a dumbbell in each hand with your palms facing your body.
- Bend forward at the waist, keeping your back straight and your core engaged.
- Extend your arms straight down towards the floor, with a slight bend in your elbows.
- Raise the dumbbells out to the sides, squeezing your shoulder blades together.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat 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.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
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 on the same cable stack or a push-up for a push and pull superset.
Variations and alternatives
Similar exercises
Without dumbbell
Frequently asked questions
What muscles does the Single Arm Bench Supported Dumbbell Rear Delt Row work?
The Single Arm Bench Supported Dumbbell Rear Delt Row primarily works the delts. It also involves the traps and rhomboids, which assist the movement and stabilise the joints.
Is the Single Arm Bench Supported Dumbbell Rear Delt Row good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Single Arm Bench Supported Dumbbell Rear Delt Row with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Single Arm Bench Supported Dumbbell Rear Delt Row?
If you cannot do the Single Arm Bench Supported Dumbbell Rear Delt Row, try the Barbell Rear Delt Row, the Cable Seated Rear Delt Row or the High Pulley Cable Face Pull. Each of them trains the delts through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Single Arm Bench Supported Dumbbell Rear Delt Row, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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