Dumbbell Rear Delt Row

Dumbbell Rear Delt Row Instructions

• Feet positioned in an narrow stance.
• Your knees slightly bent and toes pointed straight ahead.
• The core is braced and engaged with your shoulders pinned back and a neutral spine.
• Hold a DB in each hands.
• Hinge at the hip keeping a flat back and neutral spine.
• Arms hang perpendicular to the floor with a slight bend at your elbows.
• Rotate your hands to a overhand position.
• Your palms should be facing you (pronated).
• Pull/row the dumbbells just below chest level by retracting your shoulders and initiating he movement with your mid to upper back.
• Imagine rowing 'around' your body, not just pulling the DB's directly vertically.
• Hands remain in the pronated position throughout.
• Hold at the top of the movement for a brief second.
• Return to the starting position. 

*Tips*

• Your arms are merely lever for your mid back and posterior shoulder. Don't 'yank' the weight up. Initiate and control the movement with the proper musculature.
• Using momentum negates the exercise because it takes tension off of the posterior shoulder and mid back.
• Use lighter weight to ensure technique proficiency and proper muscle activation.