The dumbbell row is probably one of the first five exercises you learned. Horizontal pulling exercises are essential for developing the upper back, lats, and rear delts. But not every lifter gets the same ratio of pull from these coexisting muscle groups, which can lead to a disproportionate look.
Rear deltoids are one of the most commonly lagging muscles. A few sets of reverse flyes may not fix this issue if it's a problem area. Sometimes you need to find unique movements to elicit a response.
Prime, then Pump
Beginning your workout with a primer to pre-exhaust the area is a good option. Mini bands will warm up your pulling motion. Resistance bands allow the force of pull to increase as you stretch the band.
Mini Band Row
Now move to the band-resisted dumbbell row, a great exercise to get the rear delts active and fatigued.
Band Resisted Dumbbell Row
The dumbbell row uses the same technique – pulling the weight to your side in line with your midsection. The band pulling forward adds an additional sensory response to your muscles they have to resist.
Try these for 3 sets of 15 with 60 seconds rest before your next back workout and feel your rear delts come alive.