One-Arm Dumbbell Rear Delt Row Using a Bench

Differentiation: Mechanics

This variation of a bent over row is unique. Here is how: you use dumbbells. Using dumbbells ensures each deltoid lifts the same amount of weight. You also kneel on a bench and place your non-working arm on bench. | You perform reps with one arm for a full set, | then switch the dumbbell to your other arm. Working individual sides allows you to intently focus on each rear deltoid individually. This exercise may seem similar to a One-Arm Dumbbell Row, but it differs slightly. When performing this exercise - Dumbbell Rear Delt Rows - | your elbow flares outward when you lift. This elbow position targets and strengthens your rear deltoids.

Starting Position

To get into starting position, do this...

1) Locate a movable flat bench.

2) Obtain one dumbbell.

3) Position the dumbbell on one side of a flat bench.

4) Face a short side of the bench.

5) Kneel with one knee and one hand on the bench,

6) Place your free hand and its respective knee - lengthwise on the bench.

7) Your hand and its respective knee will be lengthwise on the bench.

8) Plant your other foot should be on the floor - for stability.

9) Angle your foot slightly outward.

10) Reach down and grasp the dumbbell with your free hand, with your palm facing inward.

11) Allow the other arm holding the dumbbell to hang so the arm is pointing straight down.

12) Hold the dumbbell with your palm facing your leg.

13) Angle your torso so your thighs and torso nearly form a 90-degree angle.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Exhale as you lift the dumbbell up

3) ...and out - away from your body.

4) Hold this position for a count of one second.

5) ...until the dumbbell reaches chest level.

6) Inhale as you lower the dumbbell toward the floor.

7) Repeat reps for a full set using that arm.

8) When all reps are finished, switch the dumbbell to your other hand and switch your leg on the bench. Then, perform the same number of reps using your other arm.

Proper Form

Pay special attention to following proper form by...

Keep your opposite hand placed firmly on the bench during movement.

Be sure to use your shoulder muscles, not your biceps and triceps, to perform this exercise.

Gear Advice

To perform this exercise, you will need access to dumbbells. If you want to perform this exercise at home, we have listed a link below to the Bowflex SelectTech Dumbbell Set - which you can order from Amazon dot com. We recommend you wear a weight training belt - to add compression and support to your back. A link is also available below to the Harbinger brand Weightlifting Belt. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.

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