Target Muscle
Upper Back
Equipment
Dumbbell
Difficulty
Intermediate
Category
Strength
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.
Lie face down on a flat bench with a dumbbell in each hand, palms facing inwards.
Extend your arms straight down towards the floor, keeping a slight bend in your elbows.
Engaging your back muscles, lift the dumbbells up towards your chest, squeezing your shoulder blades together.
Pause for a moment at the top, then slowly lower the dumbbells back down to the starting position.
Repeat for the desired number of repetitions.
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