How to do the Single Arm Bodyweight Rear Delt Row
- Lean forward slightly, knees bent, hands in front of your abdomen.
- Drive one elbow out and back to shoulder height.
- Squeeze your shoulder blades together at the top.
- Return the hand to the front, then switch arms after the set.
Full technique — 7 steps
- Stand with feet about hip width apart, bend your knees slightly, and push your hips back to lean your torso forward.
- Hold both hands in front of your lower abdomen with your elbows bent.
- Keep the free hand still in front of your hip for the whole set.
- Drive the working elbow out and back until your upper arm reaches shoulder height.
- Squeeze your shoulder blades together at the top without shrugging.
- Return the hand to the front of your body under control.
- 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
Compared with similar variants
| Single Arm Bodyweight Rear Delt Row | Barbell Bent Over Row | Single Arm Dumbbell Row | Seated Machine Row | |
|---|---|---|---|---|
| Level | Beginner | Intermediate | Beginner | Beginner |
| Technique to learn | easy | moderate | moderate | easy |
| How tiring | low | high | moderate | moderate |
| Shoulder | low | low | low | low |
| Equipment | No equipment | Barbell | Dumbbells, Flat bench | Seated row machine |
An estimate from our exercise ratings, not medical advice. How we rate exercises
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.
