Dumbbell Lying Rear Delt Row

Muscles worked

Setup

1. Set an incline bench to a 30-to-45-degree angle.
2. Lie face down (prone) with your chest firmly against the pad and your feet planted firmly on the floor for stability.
3. Grasp a dumbbell in each hand using a neutral (palms facing each other) or slightly overhand grip.
4. Let your arms hang straight down toward the floor, keeping a slight bend in the elbows.

How to do it

1. Exhale and pull the dumbbells upward and outward, flaring your elbows out at roughly a 45-to-60-degree angle from your torso.
2. Lead the movement with your elbows, pulling until they are slightly past the level of your back.
3. Squeeze your rear deltoids and shoulder blades together at the top of the movement for a one-second pause.
4. Inhale as you slowly lower the dumbbells back to the starting position with a controlled 2-3 second tempo.

Form checklist

• Keep your chest in constant contact with the bench pad throughout the set.
• Avoid shrugging your shoulders toward your ears; keep the traps depressed.
• Lead with the elbows rather than pulling with the biceps and hands.
• Maintain a neutral neck position by looking slightly down or forward, not up.

Pro tips

• Use a 'thumbless' grip to reduce forearm and bicep engagement, forcing the rear delts to do more work.
• Think about 'pulling the dumbbells apart' toward the side walls rather than just pulling them straight up.
• Focus on the mind-muscle connection by visualizing your shoulder blades wrapping around your spine at the peak.

Make it harder

• Incorporate a 2-second isometric hold at the top of every rep to maximize time under tension.
• Perform '1.5 reps' by pulling to the top, lowering halfway, pulling back to the top, and then lowering fully.

Frequently asked

What muscles does the dumbbell lying rear delt row work?

The dumbbell lying rear delt row primarily targets the deltoids, lats, and rhomboids, and also works the biceps, erector spinae, forearms, and trapezius as secondary muscles.

What equipment do you need for the dumbbell lying rear delt row?

The dumbbell lying rear delt row uses dumbbell.

Is the dumbbell lying rear delt row good for beginners?

The dumbbell lying rear delt row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Band Standing Rear Delt RowIntermediate · deltoids, lats, and rhomboids
• Dumbbell Rear Delt RowIntermediate · deltoids, lats, and rhomboids
• Floor T RaiseBeginner · deltoids, lats, and rhomboids
• Rear Fly StepbackIntermediate · deltoids, lats, and rhomboids