Single-Arm Dumbbell Rear Delt Row

Single-Arm Dumbbell Rear Delt Row uses a flared one-arm row path to emphasize the rear shoulder and upper back while the torso remains supported and still.

Primary muscle

Shoulders

Primary musclesPosterior deltoids, Rhomboids, Middle trapezius

Secondary musclesLatissimus dorsi, Biceps brachii, Brachialis

Equipment

Dumbbells

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How to perform Single-Arm Dumbbell Rear Delt Row

Follow the sequence in order, paying attention to the starting position, movement path, and finish described in each step.

Support the non-working hand on a bench, hinge with a long back, and let the dumbbell hang below the working shoulder.
Brace the trunk and turn the working elbow outward so the upper arm can travel away from the ribs.
Row the dumbbell toward the outside of the upper chest by driving the elbow out and back rather than toward the hip.
Stop when the rear shoulder is shortened without twisting the torso or shrugging.
Lower the dumbbell slowly, complete the set, and repeat on the other arm.

Common Single-Arm Dumbbell Rear Delt Row mistakes

Elbow staying against the ribs

Drive the elbow out and back toward the outside of the upper chest to preserve rear-shoulder emphasis.

Torso rotating

Keep the shoulders and hips square to the support rather than twisting to raise the dumbbell.

Shrugging

Keep the neck long and stop before the shoulder lifts toward the ear.

Dropping the return

Lower the dumbbell slowly until the arm hangs below the shoulder.

When to modify or choose another exercise

Elbow staying against the ribs: Drive the elbow out and back toward the outside of the upper chest to preserve rear-shoulder emphasis.
Shrugging: Keep the neck long and stop before the shoulder lifts toward the ear.
Stop when the exercise produces sharp, catching, radiating, or increasing joint pain rather than the expected muscular effort.
Alternative Chest-supported row: Use a pad or incline bench to remove the need to hold a hip hinge while learning the pull.
For Single-Arm Dumbbell Rear Delt Row, compare sides with the same starting load and range; a persistent or painful asymmetry should be assessed rather than trained around blindly.

How to use Single-Arm Dumbbell Rear Delt Row in a training program

Where it fits in a session

Use Single-Arm Dumbbell Rear Delt Row early in a workout focused on shoulders, or early in a full-body workout, when strength or technical progress is the priority; place it later when it supplies secondary volume.

How often to use it

Use one to three times per week as part of training the relevant muscle groups at least twice weekly; the same exercise does not need to appear in every session.

Starting rep ranges by goal

Goal	Sets	Reps or time	Rest	Effort and execution
Strength	2–4	3–6 per side	2–4 min	Heavy, usually 2–3 clean reps in reserve
Muscle growth	2–4	6–12 per side	90–180 sec	Usually 1–3 clean reps in reserve

Pairing and sequencing

Pair Single-Arm Dumbbell Rear Delt Row with Incline Dumbbell Chest Press or Close-Grip Bench Press for complementary pushing work.
Standing Face Pull can follow the main row sets when additional upper-back work is useful.

Scale the movement