One Arm Dumbbell Rear Delt Row

Place one hand and the same-side knee on the bench and plant your opposite foot firmly on the floor. Hold a dumbbell below your shoulder with your other hand, keep your back straight, and lean your torso close to parallel with the floor.

Flare your elbow out away from your torso and pull the dumbbell up to about chest height. Unlike a regular one-arm row, do not pull toward your hip; keep your elbow traveling out to the side.

Pause briefly at the top, then slowly lower the dumbbell. Hold your torso position so your shoulder does not sag until your arm is fully extended.

Focus on the back of your shoulder and the area around your shoulder blade drawing your elbow outward. If your lats take over, flare your elbow farther away from your torso.

Keeping your elbow tight to your side turns it into a lat-focused row and reduces rear delt work. Do not rotate your torso to heave the weight up; keep your upper body still.

Exhale as you pull up and inhale as you lower. Steady breathing makes it easier to keep your torso from rotating.

Think of drawing a wide arc with your elbow rather than lifting it higher to feel the target better. Finish one side, then do the same number of reps on the other side.