Dumbbell Rear Delt Row (Knee on Bench)
The one-arm rear delt row with a knee and a hand on the bench; the bell travels out to the side instead of back to the hip.
How to do it
Setup
Knee and hand of one side on a flat bench, back flat and level, bell hanging from the other hand.
Steps
- Row the bell up and out, elbow pointing to the side.
- Stop with the upper arm level with the back.
- Lower slowly to a hanging arm.
Common mistakes
Elbow traveling back to the hip: that is the lat row; lead it out to the side. Torso twisting open to heave the bell: keep the back square; lighter bell. Rounding over the bench: back flat and level throughout.
Breathing
Exhale on the row, inhale lowering.
