Liftsmith

One-arm rear shoulder row

A compound exercise for the rear delts, with help from the upper back, traps. Equipment: dumbbells and flat bench.

Orbit
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WorksRear deltsUpper backTraps

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

  1. Setup: One hand and knee on a bench, light dumbbell hanging.
  2. Row the elbow out wide toward the shoulder line
  3. Lower slowly, upper arm away from the body

Muscles worked

One-arm rear shoulder row: 3D figure mid-rep with the rear delts highlighted

Equipment

Alternatives

Exercises that train the same main muscles. See all one-arm rear shoulder row alternatives.

More rear delts exercises

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