Chest Supported Dumbbell Rear Delt Row
The chest supported dumbbell rear delt row is an incline-bench row with elbows flared out to about 90 degrees and a pull toward your upper chest. It targets the rear delts, with the upper back and traps assisting. Pick it when you want rear delt work you can load heavier than a fly.
Muscles worked
The chest supported dumbbell rear delt row trains the shoulders, with back, traps helping.
Weekly sets for shoulders
Hard sets per week that Swole.fit plans for shoulders, counting every exercise that trains it. Start a cycle near the growth line and climb toward the recovery limit before a deload.
How to do the chest supported dumbbell rear delt row
- 01Lie face down on a bench set to about 30 to 45 degrees, with the dumbbells hanging straight down.
- 02Use an overhand grip with your palms facing your feet.
- 03Row the dumbbells up and out with your elbows flared to about 90 degrees, upper arms perpendicular to your torso.
- 04Stop when your upper arms are level with your back, focusing on the back of your shoulders.
- 05Lower under control to a full hang and repeat without lifting off the pad.
Coaching cues
- Elbows wide and high
- Pull with the back of your shoulders
- Stop at the line of your back
Common mistakes
- Squeezing the shoulder blades hard together shifts work to the mid back, so focus on moving the upper arm.
- Tucking the elbows toward your ribs makes it a lat row, so keep them flared near 90 degrees.
- Pulling the dumbbells past your back line rolls the shoulders forward, so stop when your arms reach torso level.
How Swole.fit programs it
Log it once and the app plans the next session for you.
- Most sets land between 8 and 15 reps, the range the plan steers isolation work toward for size.
- Week one starts around 2 to 3 reps in reserve. Each week you train a little closer to failure, ending around 0 to 1 in reserve before a deload week.
- Hit the top of the range on every set and the next session adds the smallest real jump in weight, rounded to the plates, dumbbells or stack you actually have.
- Sets for this exercise count toward your weekly volume for every muscle it trains: a full set for the primary muscles, half a set for the helpers.
The full method, with the maths, is in how mesocycles work.
Chest Supported Dumbbell Rear Delt Row alternatives
Same muscles, different tool. Swap in one of these when the equipment is taken or your joints want a change.
Log it. Let the app plan the next one.
Track your chest supported dumbbell rear delt row free. Swole.fit picks the next weight, counts your weekly sets and tells you when to deload.