The one arm rear delt dumbbell row is a unilateral pulling exercise performed bent over with one hand braced on a bench, rowing the dumbbell wide and high to train the posterior deltoid. Unlike a standard one arm row, the elbow travels out to the side at roughly shoulder height instead of tucking toward the hip, so the rear delt and not the lat drives the pull. The bent arm also lets you load heavier than arear delt seated flyallows. Lifters program it after their main rows on a pull or shoulder day.
What Muscles Does the One Arm Rear Delt Dumbbell Row Work?
- Primary: Posterior deltoid (rear delt)
- Secondary: Rhomboids, middle trapezius, infraspinatus and teres minor (rotator cuff)
- Tertiary: Biceps brachii, erector spinae, forearm flexors
How Do You Set Up for the One Arm Rear Delt Dumbbell Row?
Set a flat bench and stand beside it with a dumbbell on the floor. Place your free hand on the bench, step the same-side foot back and keep the other foot forward so the torso sits roughly parallel to the floor. Brace your trunk, keep the spine long and let the working arm hang straight down with a palm-back grip, the shoulder blade relaxed toward the floor.
How Do You Perform the One Arm Rear Delt Dumbbell Row?
- Turn the elbow out so the upper arm points to the side, not back toward the hip, and unlock the shoulder.
- Pull the dumbbell up and out, driving the elbow wide until the upper arm is level with your shoulder.
- Stop with the dumbbell beside your chest, forearm hanging straight down and the elbow bent close to a right angle.
- Hold the top for one second, squeezing the rear delt while the torso stays parallel to the floor.
- Lower the dumbbell slowly along the same wide path until the arm hangs straight and the shoulder blade drops.
- Reset the hang with the arm straight and the trunk still, then start the next rep or switch sides.
What Are the Key Form Cues?
- Elbow rides at shoulder height: picture drawing a line from the elbow straight out to the wall beside you on every pull.
- Shoulder blade moves last: let the upper arm lead and the blade follow, so the rear delt takes the load before the traps.
- Keep the hips square to the floor; the bracing hand carries your weight, not the twist of your torso.
- Feel the dumbbell hang at the bottom before you pull, so every rep starts from a full stretch.
- Keep the wrist loose and the fist relaxed; a tight grip pulls the biceps into the row.
What Are the Most Common Mistakes?
- Loading the dumbbell too heavy: the elbow drops toward the hip and the lat takes over, turning it into a plain one arm row; pick a weight you can pull wide every rep.
- Rotating the torso open at the top: the twist adds range the rear delt did not earn and loads the lower back; keep both shoulders level.
- Shrugging the working shoulder toward the ear: the upper trap takes the pull and the rear delt shortens less; keep the neck long as the elbow rises.
- Pulling the dumbbell to the hip: the path becomes a lat row without the shoulder-level elbow the rear delt needs; aim the dumbbell at the armpit.
- Cutting the bottom short: bouncing out of a half stretch removes the lengthened part of the rep; let the arm hang straight before each pull.
What Are the Best One Arm Rear Delt Dumbbell Row Variations?
- Chest-supported rear delt row: face down on an incline bench so the torso cannot help, a regression for learning the elbow path.
- Barbell rear delt row: pulled to the upper chest with wide elbows, the heavier bilateral progression.
- Rear delt seated fly: a straighter arm and lighter load shift the emphasis to pure horizontal shoulder extension.
- Single arm cable rear delt row: a chest-height cable gives even tension and lets you stand upright.
- Kneeling one arm rear delt row: one knee on the bench for a lower, steadier torso.
How Do You Progress the One Arm Rear Delt Dumbbell Row?
- Add 5 pounds once you complete every set at the top of the rep range with the elbow at shoulder height throughout.
- Work from 10 reps per side up to 15 before you add load again.
- Add a fourth set per arm when three sets no longer leave the rear delt fatigued.
- Slow the lowering phase to three seconds, or add a two-second hold at the top, before the next weight jump.
How Should You Program the One Arm Rear Delt Dumbbell Row?
Place the one arm rear delt dumbbell row after your heavy rows or pulldowns on a pull day, or after presses on a shoulder day, one or two times a week. Work 3 to 4 sets of 10 to 15 reps per side with 45 to 60 seconds of rest between arms. Pair it with a face pull or a lateral raise so the whole shoulder girdle gets covered in one block.
