This exercise involves using dumbbells to perform a rowing motion that targets the rear deltoid muscles in the shoulders. It is a great exercise for improving posture and strengthening the upper back.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets the rear deltoid muscles, which are often neglected in traditional back exercises
- Improves posture by strengthening the upper back muscles
- Helps prevent shoulder injuries by improving shoulder stability
- Can be done with a variety of equipment, including dumbbells, resistance bands, and cable machines
- Allows for a full range of motion, which can increase muscle activation and growth
How to perform
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
- Bend forward at the hips, keeping your back straight and your head up.
- Extend your arms straight down towards the floor, palms facing each other.
- Engage your shoulder blades and pull the dumbbells up towards your chest, keeping your elbows close to your body.
- Pause at the top of the movement and squeeze your shoulder blades together.
- Slowly lower the dumbbells back down to the starting position.
- Repeat for the desired number of reps.
FRONT VIEW
BACK VIEW
Traps
Primary
Posterior Deltoid
Primary
Lower Back
Primary
Back
Primary