Dumbbell Rear Delt Row — Muscles Worked & RPE Load Guide
Dumbbell Rear Delt Row targets Shoulders, Upper Back as primary movers (1.0× set credit) alongside Traps (0.5× synergist credit). Extended end-range stretch with neutral wrist path.
17-Muscle Fractional Recruitment & Weekly MEV–MRV Landmarks
Each working set ≥ RPE 6 triggers fractional hard-set credit toward Renaissance Periodization / Schoenfeld weekly hypertrophy landmarks.
| Muscle Group | Mechanical Role | Effort Share | Weekly Optimal Band (MEV–MAV) | Frequency & Research |
|---|---|---|---|---|
| Shoulders (Deltoids) | Primary (1.0× set) | 45% | 8–22 sets/wk (MRV 26) | 2–6x / week · Evidence |
| Upper Back (Rhomboids / Mid-Traps) | Primary (1.0× set) | 40% | 10–20 sets/wk (MRV 24) | 2–4x / week · Evidence |
| Traps (Upper & Mid Trapezius) | Secondary (0.5× set) | 15% | 6–18 sets/wk (MRV 26) | 2–4x / week · Evidence |
Dumbbell Rear Delt Row Worked Wathan RPE Prescription Table (kg)
Worked kg values computed for Dumbbell Rear Delt Row using a worked 24.0 kg reference 1RM (per hand) rounded to 2 kg dumbbell increments. Mechanics: Independent unilateral stabilization; resistance curve: Extended end-range stretch with neutral wrist path.
| Reps | RPE 9.5 | RPE 9 | RPE 8.5 | RPE 8 | RPE 7 |
|---|---|---|---|---|---|
| 3 reps | 0 kg (83%) | 0 kg (83%) | 0 kg (83%) | 0 kg (83%) | 0 kg (75%) |
| 5 reps | 0 kg (83%) | 0 kg (75%) | 0 kg (75%) | 0 kg (75%) | 0 kg (75%) |
| 8 reps | 0 kg (75%) | 0 kg (75%) | 0 kg (75%) | 0 kg (67%) | 0 kg (67%) |
| 10 reps | 0 kg (67%) | 0 kg (67%) | 0 kg (67%) | 0 kg (67%) | 0 kg (67%) |
| 12 reps | 0 kg (67%) | 0 kg (67%) | 0 kg (67%) | 0 kg (67%) | 0 kg (58%) |
Strong, Hevy & French/English CSV Import Labels
STRUGGL automatically maps these exact workout-tracker strings to canonical Dumbbell Rear Delt Row volume and e1RM records on zero-login Wrapped CSV upload.
Taken-Rack Substitutes & Biomechanical Swaps
Ranked deterministically by weighted primary-muscle overlap inside the same measurement family.
Verified Peer-Reviewed Literature (PubMed & DOI)
| Peer-Reviewed Paper | Author & Journal | External Reference |
|---|---|---|
| Muscle activation patterns while lifting stable and unstable loads on stable and unstable surfaces. | Kohler (2010) · Journal of strength and conditioning research | PubMed 20072068 ↗ |
| Quantifying 'normal' shoulder muscle activity during abduction. | Wickham (2010) · Journal of electromyography and kinesiology : official journal of the International Society of Electrophysiological Kinesiology | PubMed 19625195 ↗ |
| Upper limb muscle volumes in adult subjects. | Holzbaur (2007) · Journal of biomechanics | PubMed 17241636 ↗ |