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How to do the Rear Delt Dumbbell Row with Bench

Primary: Rear Delts · also works Upper Back, Traps, Lats.

The Rear Delt Dumbbell Row with a bench is an effective exercise targeting the rear deltoids. This variation of the row helps isolate the rear shoulder muscles, enhancing upper back strength and stability. By using a bench, it provides support and ensures better form, reducing the risk of injury.

Demo video: Rear Delt Dumbbell Row with Bench · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Begin by placing a dumbbell in one hand and standing beside a flat bench.

  2. 2

    Place the opposite knee and hand on the bench for support, keeping your back straight.

  3. 3

    Pull the dumbbell upwards towards your torso, focusing on squeezing your shoulder blades together.

  4. 4

    Lower the dumbbell slowly back to the starting position.

  5. 5

    Repeat for the desired number of reps, then switch sides.

Coaching cues

  • Ensure your back remains flat throughout the exercise to avoid strain.
  • Focus on pulling the weight with your rear delt by controlling the movement.
  • Keep the movement slow and controlled to maximize muscle engagement.

Sets, reps and where it fits

Muscle

3–4 × 8–15

rest 60–90 s

Strength

4–5 × 4–6

rest 2–3 min

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Home-friendly

Rear Delt Dumbbell Row with Bench alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Rear Delt FlyDumbbell · beginner Dumbbell Front Raise with Rear Delt FlyDumbbell · intermediate Seated Rear Delt RaiseDumbbell · intermediate Band Face PullResistance Band · beginner Band Pull-ApartResistance Band · beginner Face PullCable · beginner

Frequently asked questions

What muscles does the Rear Delt Dumbbell Row with Bench work?

Primary: Rear Delts. Secondary: Rear Delts, Upper Back, Traps, Lats

How many sets and reps of Rear Delt Dumbbell Row with Bench should I do?

For muscle: 3–4 sets of 8–15 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Rear Delt Dumbbell Row with Bench?

Same movement pattern, different equipment: Rear Delt Fly, Dumbbell Front Raise with Rear Delt Fly, Seated Rear Delt Raise, Band Face Pull, Band Pull-Apart, Face Pull.

Is the Rear Delt Dumbbell Row with Bench good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.