# Single Arm Bodyweight Rear Delt Row

An unloaded standing row where one arm drives the elbow out and back to shoulder height from a slight forward lean. It trains the rear delts and the muscles between the shoulder blades and works as a warm-up or activation drill.

- Beginner · Mobility
- Equipment: 
- HD video: https://media.seto.fit/exercises/chest-pull-back/video/male.mp4
- HTML: https://seto.fit/exercises/single-arm-bodyweight-rear-delt-row/

## Muscles worked

- Rear delts: 8/10
- Rhomboids: 7/10
- Traps: 5/10
- Infraspinatus: 4/10
- Side delts: 4/10

## How to do the Single Arm Bodyweight Rear Delt Row

1. Lean forward slightly, knees bent, hands in front of your abdomen.
2. Drive one elbow out and back to shoulder height.
3. Squeeze your shoulder blades together at the top.
4. Return the hand to the front, then switch arms after the set.

### Full technique — 7 steps

1. Stand with feet about hip width apart, bend your knees slightly, and push your hips back to lean your torso forward.
2. Hold both hands in front of your lower abdomen with your elbows bent.
3. Keep the free hand still in front of your hip for the whole set.
4. Drive the working elbow out and back until your upper arm reaches shoulder height.
5. Squeeze your shoulder blades together at the top without shrugging.
6. Return the hand to the front of your body under control.
7. Complete all reps on one side, then switch arms.

## Common mistakes

- Shrugging the working shoulder
- Twisting through the torso
- Stopping short of shoulder line
- Standing up during reps
- Swinging the torso to start reps

## Form cues

- Drive elbow back
- Raise to shoulder height
- Don't shrug up
- Hold the hinge
- Keep torso fixed

## How much to do

- **Strength**: 1–2 sets of 8–10 reps · rest 30 s · 5–6 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Muscle growth**: 2–3 sets of 12–15 reps · rest 30 s · 5 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Endurance**: 2–3 sets of 15–20 reps · rest 30 s · 5 reps in reserve · lower 1 s, lift 1 s, pause 1 s

Reps in reserve: how many more you could still do when you end the set.

## Quick answers

### What muscles does the Single Arm Bodyweight Rear Delt Row work?

Primary: Rear delts 8/10, Rhomboids 7/10. Also works: Traps 5/10, Infraspinatus 4/10, Side delts 4/10.

### Which joints does the Single Arm Bodyweight Rear Delt Row load?

Shoulder: low.

### When should I do the Single Arm Bodyweight Rear Delt Row in a workout?

Warm-up. Done at the start to get the body ready. ≈ 4 min with rest.

### How many sets and reps of the Single Arm Bodyweight Rear Delt Row?

Strength: 1–2 sets of 8–10 reps, rest 30 s, 5–6 reps in reserve. Muscle growth: 2–3 sets of 12–15 reps, rest 30 s, 5 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 30 s, 5 reps in reserve.

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