Target Muscle

    Upper Back

    Equipment

    Dumbbell

    Difficulty

    Intermediate

    Category

    Strength

    BackDumbbell

    Dumbbell Lying Rear Delt Row

    The dumbbell lying rear delt row targets the upper back and rear deltoids, performed while lying face down on a bench and rowing dumbbells upward.

    Also Works

    ShouldersBiceps

    How to Perform

    1. 1

      Lie face down on a flat bench with a dumbbell in each hand, palms facing inwards.

    2. 2

      Extend your arms straight down towards the floor, keeping a slight bend in your elbows.

    3. 3

      Engaging your back muscles, lift the dumbbells up towards your chest, squeezing your shoulder blades together.

    4. 4

      Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.

    5. 5

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Pull the dumbbells wide with elbows flared out to 90 degrees to target the rear delts and upper back rather than the lats.
    • •Keep your forehead resting on the bench to maintain a neutral spine and prevent neck strain.
    • •Use light to moderate weight and focus on squeezing the shoulder blades together at the top of each rep.

    Common Mistakes

    • •Tucking the elbows close to the torso, which turns the exercise into a standard row targeting the lats instead of the rear delts.
    • •Lifting the head and chest off the bench during the row, which introduces momentum and lower back strain.
    • •Using too much weight and compensating with a shortened range of motion.

    Frequently Asked Questions

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